30 Day Challenge: How to Meditate

30 days of meditation

I’ll come clean. I’ve been slacking. But after researching how meditation develops creativity, focus, and productivity , I had to get back into it.

A lot of you guys have been asking me how to meditate.

So here it is a 30 day challenge to introduce meditation into your life. They say it takes 21 days to form a habit so what’s another 9 for good measure. 

The Challenge

Every you’re going to fit a quiet and comfortable place to sit. Sit comfortably with your back straight and chin slightly tilted up. Place your arms upon your lap with your palms facing up.

You can choose to keep your eyes open or closed, it’s your choice. Personally, I find it easier to meditate when I close my eyes.

Then you’re going to focus on your breath.

breathing exercise

Thoughts are going to come and you’re going to let them go gently. Do this by refocusing your attention on your breath. You’ll find that by refocusing your attention on your breath that these thoughts slowly fade into nothing.

You’re not trying to do anything. There is no right and wrong so don’t get upset if it feels like you can’t keep your attention on your inhale and exhale.

There are going to be sessions where it’ll sound noisy. And there’ll be sessions that’ll be calm. That’s the way it is.

Set your timer for 1 minute on Day 1, 2 minutes on Day 2, 3 minutes on Day 3, and so on.

Keep it easy and light and eventually get to 30 minutes a day.

Key Points

Meditate for the sake of meditating

If you’re worrying about how meditation is making you productive or creative, you’re doing it all wrong. It’s ironic. The more you meditate with your focus on the benefits, the less benefits you’ll see. Meditation is done for its own sake. The way you indulge in a hobby. To live in the present moment.

Read meditation philosophy

I like Jon Kabat-Zinn’s Wherever You Go, There You AreIt’s a great introduction into how/why/what is meditation. A great way to use these books is to read a chapter right before meditation. It’s a different experience and you’ll fall into a deeper meditation when you keep the philosophies in mind.

Meditate everywhere

Whether you’re out in the park walking or in the office working. Take notice of the present moment. Listen to the sound of birds chirping and leaves rustling, listen to the sound of tapping keyboards as everybody finishes their work. Pay attention to the way the sunlight bounces off the trees or the way the light glares off your computer screen. Feel the sole of your foot as you take a step, the touch of the plastic as you strike the keyboard. Take in everything and nothing at the same time.

Remember to focus on your breath from time to time. Whenever you’re feeling especially stressed take some time off to just breathe. You’ll find you’ll come back to work relaxed and calmer than before.

Let’s Do It

30 days is all you need to see if this is something  worth doing. 30 days is all. Either it works and you see benefits or it doesn’t and you can tell everybody who tells you to meditate to suck it. Win-win.