4-Week Meditation Challenge
Welcome to my 4-week meditation challenge! I created this challenge as a personal experiment and shared it on social media to keep myself (and anyone who wanted to join) accountable. I chose to do this challenge after learning about the amazing benefits of consistent meditation practices, including actual physical changes to the brain! You can learn more about those benefits here.
Most of the studies I read about had their participants meditating for 20-40 minutes per day for 8 weeks. I set out on this 4-week experiment with the goal of learning about myself and what I could be doing to promote a more consistent meditation. I wanted to play with the amount of time spent meditating per day and with the types of meditation I participated in. It turns out, switching up my practices really helped me with staying motivated and engaged. I highly recommend it!
You can check out my weekly reflections from the challenge on my instagram.
Here, I’ve included all of the “prompts” I gave myself and my followers throughout the 4 weeks. I’ve included suggested guided meditations from the Insight Timer app (free) to eliminate the need for any searching and decision making during the challenge. I hope you enjoy! Please leave me a comment or send a message to let me know if you’re doing the challenge and how it’s going for you.
Happy meditating!
Day 1: Mindfulness Breath Meditation- “Mindful Awareness Meditation” by by Kate James
Day 2: Loving Kindness Meditation- “Loving Kindness” by Cassandra Carlopio
Day 3: Body Scan Meditation- “Mindful Body Scan” by Wendy Chan
Day 4: Visualization Meditation- “Sunrise Visualization” by Jay Foster
Day 5: Mantra Meditation- “All Is Well Mantra Meditation” by Ali Katz
Day 6: Focused Gazing Meditation- “Candle Light Guided Meditation and Relaxation to Help Ease Tension and Tress” by “Relax For a While” on Youtube
Day 7: Movement Meditation- “10-Minute Walking Meditation by Jennifer Innes
Day 8: Breath Meditation- “Breath Awareness Meditation” by Bradley T Morris
Day 9: Mantra Meditation- “Create Your Own Mantra for Daily Affirmation” by Nathaniel Allenby
Day 10: Visualization Meditation- “Forest Visualization” by Linda M Kandle
Day 11: Body Scan Meditation- “Body Scan” by Nicole Chumsky
Day 12: Breath Meditation- “Aligning With Your Breath” by Breathe & Ground
Day 13: Movement Meditation- “Walking Meditation: Being Mindful With Your Senses” by Monica Alfing
Day 14: Chakra Meditation- “Chakra Meditation” by Sandeep Khurana
Day 15: Breath Meditation- “Detach From Overthinking: Healing & Cleansing Negative Energy” by Kenneth Soares
Day 16: Mantra Meditation- “I Am Affirmations: Manifesting Abundance, Prosperity & Success” by Kenneth Soares
Day 17: Visualization Meditation- “Power Visualization to Ground Energy” by Laura Aitken
Day 18: Body Scan Meditation- “Body Scan” by Andy Hix
Day 19: Breath Meditation- “Build Self Belief & Self Confidence” by Linda Hall
Day 20: Gratitude Meditation- “Gratitude Meditation” by Cathy McDonald
Day 21: Loving Kindness Meditation- “15 Minute Lovingkindness Meditation” by Bodhipaksa
Day 22: 10 minute morning mantra + Evening Breath Meditation- “Awareness of Breath Meditation” by Rochelle Calvert
Day 23: 10 minute morning mantra + Body Scan Meditation- “Restorative Body Scan” by Jean O Hanlon
Day 24: 10 minute morning mantra + Visualization Meditation- “Lucid Dreaming Visualization” by Sarah Bisceglie
Day 25: 10 minute morning mantra + Loving Kindness Meditation- “Loving Kindness Meditation” by Anna Maria Müller
Day 26: 10 minute morning mantra + Chakra Meditation- “Guided Chakra Healing Meditation” by Healing Haus
Day 27: 10 minute morning mantra + Movement Meditation- “Walking Meditation” by Gary Heads
Day 28: 10 minute morning mantra + Breath Meditation- “Breath Awareness Meditation” by Unseen Buds
