Welcome to Day Two of our 100 Day Meditation Challenge. The aim is to develop a strong habit of meditating daily through committing to sit. To support you, you’ll have an opportunity to share how things are going, and to learn from others.
- Sit for a minimum of five minutes. We hope you’ll sit for much longer — 20 minutes, 40 minutes, an hour — but if you sit for at least five minutes you can put that day in the “done” column.
- A “day” is the time between getting up and going to bed again, rather than clock time from midnight to midnight. So if you’re up late and don’t manage to sit until after midnight, you can count that “day” as one in which you’ve meditated.
- Walking meditation “counts.” And you can count one yoga session a week as part of your meditation practice, but we do want to focus on sitting practice.
If you join us late, that’s fine!
Fall down, get back up
Don’t turn a minor setback into a major setback. If you miss a day, then just pick yourself right up, forgive yourself, and keep on going. Self-forgiveness could be defined as giving up all hope of a better past. You can’t change the past, but you can make the most of the present moment and set up the intention to create a better future for yourself. You missed a day? Let’s just learn from that. What stopped you from sitting? What can you do to make it more likely that you’ll get on the cushion today and in future days? Aim to sit for every future day of the remainder of the 100.
Our minds are prone to negativity. We sit for five minutes, and then we say “Yeah, but it was only five minutes. I bet other people are meditating for much longer. Besides, I was distracted most of the time. I’m not a real meditator.” Screw that. You meditated for five minutes? Punch your fist in the air and say to yourself “I meditated for five minutes! I rock!” Seriously, it’ll make you feel great, even if you just imaging doing this. If you don’t feel it, do it several times. Celebrating even our short meditations helps us to feel positive and confident and joyous about our meditation practice. Are you really going to want to do something regularly when your self-talk afterwards can be boiled down to “I suck”? No, punch the air! “I meditated! I rock! Yay, me!”
Lastly, we have a ton of meditation instruction on this site. Here’s a link to our guide to the mindfulness of breathing practice. This is the most basic form of meditation, where we simply pay attention to the physical sensations of the breathing. This guide includes a number of audio guided meditations that you can stream.