30 Days Of Meditation Challenge
What do all successful people have in common? Think Oprah Winfey, Arianna Huffington, Russell Simmons, Jack Canfield, Gabby Bernstein, even T-Pain. They meditate! And why do they mediate? Because it allows them to quiet their mind, and tap into their intuition. Once you can master your mind and your thoughts you can master your life. If you want to change your life, start with changing your mind! Join me on the 30 Days of Mediation Challenge to bring peace, clarity, and success into your life!
Week 1: Begin By Breathing
This is the most basic meditations, which is why we are starting here! This style is where you just try to focus on your breathing. Let thoughts come in and go out, and bring your attention back to your breathe whenever you can!
Sit or lay down comfortably to begin. I would recommend sitting to start, because sometimes if you lie down you fall asleep, but if you can’t get comfortable sitting then lie down! You can start with just a timer and no noise, but if you would like sound I would suggest searching for calming mediation or spa music. Here is one I like, full of water and nature sounds,but if you quickly search YouTube or Spotify, you can find thousands! This is your time, so do what feels best and most comfortable for you.
There are 3 ways that I like to do this!
- Say “in” to yourself on your inhale, and “out” on your exhale.
- Breathe in counting “1,2,3,4”, hold counting “1,2,3,4” and exhale counting “1,2,3,4”
- Try to just be and breathe, no counting, no words. I find this is the hardest but most rewarding.
Day 1: 2 Minutes – you can do ANYTHING for 2 minutes.
Day 2: 3 Minutes
Day 3: 5 Minutes
Day 4: 6 Minutes
Day 5: 7 Minutes
Day 6: 8 Minutes
Day 7: 10 Minutes
Week 2:Mantra Meditations
Mantras are a repeated phrase that you say in your mind in meditation. You should ideally be able to think only of this phrase, and connect with the feeling of it. Originally a word in Sanskrit, Mantra translates to “a sacred message”. Repeat this in your mind, in time with your breathe, as you feel comfortable! Do these for a MINIMUM OF 5 minutes everyday as part of the challenge, trying to get at least 10 minutes in and MORE if you can!
Day 8: “OM” -the classic Hindu mantra, OM is thought to be the sound of the creation of the universe
Day 9: “I am that I am” – this is what God tells Moses when he asks what are you. God created man, and everything, in his image, and this should help you feel connected and at one with the universe.
Day 10: “I am love, I am loved”
Day 11: “Everything is working out for my highest good”
Day 12: “I am health, I am light”
Day 13: “I am at peace”
Day 14: “I change my thoughts, I change my world.” – Norman Vincent Peale. Because you do! Meditate on this!
Week 3: Guided Meditations
These are some guided meditations from the best of the best! I find that sometimes, guided meditations are easier. These are a bit longer in time, ranging from about 5-20 minutes, but it’s worth it!!
Day 15: Louise Hay Morning Meditation – do this right when you wake up!
Day 16: Abraham-Hicks Mediation – this is one on YouTube, for physical well-being, but you can buy others on their website (Abraham-Hicks.com) or Amazon.
Day 17: Gabby Bernstein Live in Joy Meditation
Day 18: You Are Creators Law of Attraction Meditation
Day 19: Dr. Wayne Dyer Meditation
Day 20: Deepak Chopra Living Free Meditation
Day 21: Manifest Your Dreams Meditation
Week 4: Meditations Mix Up
This week you can chose your favorites from above that you want to try again, OR branch out on your own. But follow the guidelines and make sure to do them everyday! It takes at least 28 days to form a habit and change your life, so keep at it you got this! Make sure to put in a minimum of 5 minutes a day!
Day 22: Breathing Meditation
Day 23: Mantra Meditation
Day 24: Guided Meditation
Day 25: Breathing Meditation
Day 26: Guided Meditation
Day 27: Mantra Meditation
Day 28: Guided Meditation
Week 5: Meditation Victory Lap
Take these last two days of the challenge FOR YOURSELF! Challenge yourself to give more time TO YOU and more time to your meditation practice! You can do this, and you’ve been doing so amazing so far, let’s all finish strong!
Day 29: 30 Minutes of Guided or Mantra Meditation
Day 30: 1 Hour of Breathing or Mantra Meditation -this is the Big Kahuna of the challenge but it is SO important that you know you can do this! You can clear your mind, and focus your energy!
I am starting this on Monday, August 14th! Please join me in this together, and I will post updates along the way! Our lives change now!