I’ve been seeing lots of 30 day yoga “challenges” all over the place since moving back to the states, and it got me thinking about a meditation “challenge”. Challenge doesn’t seem like the appropriate word though, so I opted for invitation. So what I am proposing is a Two Week Meditation Invitation. I have lots of students that tell me three things 1) they don’t have time to meditate. To which I reply, “Just practice for five minutes every day, that’s it.” After which I usually get 2) will five minutes a day REALLY help at all? The answer is yes! Studies show that even just a few minutes a day spent in meditation is enough to start to feel its beneficial effects. And lastly I hear 3) I don’t know how to meditate. Well, here’s the thing, there are countless meditation techniques out there. Some might help you more than others. But let’s walk before we run. If you’re starting out, all you’re going to be doing is focusing on your breath. Focusing on your inhale, focusing on your exhale. Every time your mind wanders, that’s ok. No internal dialog. No “Doh, I’m supposed to be focusing on my breath.” Just instantly bring your attention back to your breath. Repeatedly, over and over again. Eventually, you’ll find that your mind stays more easily focused and will wander less. For right now anyway, it really is that simple.
So Here’s the plan. Week One, you take 5 minutes out of your day. Every day. For one week. No cell phones. No computer. No interruptions. No thinking about your day and everything you have to do. Just five minutes. You and your breath. Just five minutes of focusing on your in breath and out breath. Then, week two, you take 10 minutes out of your day for meditation. Every day. For one more week. That’s it! At the end of it all, if you want to talk to me about your experience, or start to develop a deeper meditation practice and learn some new meditations, then send me an email at firstname.lastname@example.org. I’d love to hear your story, and share my own experiences in meditation and the practices that I have learned over the years.
If you’ve never had a consistent meditation practice before, I’d really love for you to be able to experience it’s effects. And all it will take is five minutes a day, then by the end of week one you’ll be happy to move onto ten minutes. For those that don’t have a regular meditation practice already and/or who are living a hectic life style, 5-10 minutes is a totally realistic goal. I find that people often start off their meditation with lots of enthusiasm, but they think that to have a “good” meditation session that must be doing it for at least a half hour, hour, or more. And yes, the longer you do it, the more wonderful it can become, but it’s ok to start slow. On day’s that we are motivated, a half hour might be easy…. but on a day when we’re busy, stressed, and don’t feel like we have any time, a half hour can feel quite daunting. So stick with the five and ten minutes plan. Just to prove to yourself that you can do it and STICK TO IT!
I’ve got one more thing to help you in all of this. It’s actually what got me thinking to do this invitation in the first place. As many of you know, I’ve finally gotten around to creating lots of Brain Wave Entrainment tracks for savasana, meditation, etc. Making my own tracks and posting a few, I noticed how many people here interested in this as something to supplement their practice. I know that BWE stuff has really helped me over the years, and using it in my lead shamanic journeys and on workshops over the years, students have always really seemed to like it as well. So, I’ve decided to create some tracks to help assist you with your meditation practice.
You’ll have two options, the first option is a track that I mixed together from different chant and instrumental sounds that I got via the creative commons license, and it’s all been layered into a track that quickly takes you down to 7hz (mid/high theta), which is the brain wave frequency produced by experienced zen meditators. The second track is mixed from a recording I made a few years ago while in a big storm in Bangkok, Thailand. This track progressively takes you from alpha, down through theta and into the mid delta range. Delta is where our body does the most healing and regeneration. About half way through, you’ll begin the climb back up to Alpha so you end your meditation feeling refreshed and not groggy. Try one, try both. Email me and let me know what you think!
For those that already have a meditation practice and would like to start off using more time, I will also post two thirty minute versions as well. But I really only suggest these for those who already have an established practice. Again, we are looking for consistency here. So stick with a manageable time so you can do it every day!
If you have any questions, feel free to email me any time at email@example.com.
All of this is for free. I’m not asking anything other than perhaps sharing your story with me… and I just would love to see more people meditating. 🙂
Here is the link to start your journey!
And for those that have no desire to do a two week meditation invitation, but you want to check out the tracks anyway, go for it! These files are free for your personal use. Click on the same link to find the downloads. And please, still email me to tell me what you think! 🙂