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Soul
10 min
12 Ways to Be Grateful Every Damn Day
A gratitude attitude has wonderful benefits. It improves our well-being, makes us more optimistic, and helps attract positivity. Simply put, being thankful makes us happier.
21-day mediation challenge
Mind
3 min
Now when you have an idea of the most popular meditation techniques, here are the main tips to know before you start a meditation practice.
Follow these guidelines and with the help of 21-day Meditation Challenge Plan, you will be able to build a habit.
START SLOW
It’s important to keep in mind that if you were to go to the gym for the first time in a long time and workout really really hard, you’d pretty much feel like crap the next few days.
It’d be hard to keep that going.
Think of meditation like going to the gym for the mind.
You don’t want to burn out and go hot and heavy too fast because you want this to be a lifelong practice, so start off slow.
CONSISTENCY AND FREQUENCY IS THE KEY
Remember, if you are developing a habit of meditating consistency is more important than intensity. Meaning, it’s more important to meditate every day than the actual time of meditation.
Stick to the 21-day meditation challenge plan and plan exactly when and where you will be doing your practice.
START WITH GUIDED MEDITATION
If you have never meditated before, we suggest downloading an app with some guided meditation sessions or find a Youtube channel offering meditation sessions.
We advice using Insight Timer (thousands of free guided meditations), Omvana (over 75 free meditations) or Calm (around 16 free meditations).
21-Day Meditation Challenge Plan
Following this Meditation Challenge Plan is a great way to kick-off your meditation practice and most importantly, start forming a long-lasting habit of meditation.
You want to master the art of showing up.
We recommend starting with 2 min of meditation and gradually increasing the time to 5 min, see the schedule below:
- Days 1 – 7: Start with 2 minutes meditation every day
- Days 8 – 20: Meditate for 5 minutes every day
- Day 21: For your final day, meditate for 8 minutes
*** If 2-5 minutes is too much, feel free to adjust the meditation challenge plan and make it 1– 3 minutes. E.g., doing 3 min first week and increasing to 5 min from the second week.
Olivia Rodrigo
13 Feb 2023
