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    30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life
    30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life
    30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life
    Ebook99 pages1 hour

    30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life

    By Emma Silverman and Nicole Stumpf

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    About this ebook

    In Emma Silverman’s newest book, she teams up with her yoga teacher, Nicole Stumpf, to make meditation accessible, interesting, and fun. Exploring meditation traditions from around the world, Silverman and Stumpf invite readers to try thirty different meditations and then record their experiences after the practice. This book combines thousand-year-old meditation traditions with the newer phenomenon of prompted journaling.

    Studies at Harvard University found that just eight weeks of meditation rebuilds the gray matter of your brain that supports learning and memory. The National Institute of Health has written that meditation increases activity in the parasympathetic nervous system, which is associated with a state of relaxation. A study at the University of Wisconsin in Madison found that “mindfulness meditation” improves both our mood and the strength of our immune system. There are dozens more scientific and peer-reviewed studies that agree: meditation can change your life for the better.

    Beginning is often where the greatest challenge lies. This is the book to help you explore what all the meditation buzz is about!
    LanguageEnglish
    PublisherSkyhorse
    Release dateMay 1, 2018
    ISBN9781510731486
    30-Day Meditation Challenge: Exercises, Resources, and Journaling Prompts for a Better Life

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      Book preview

      30-Day Meditation Challenge - Emma Silverman

      Introduction

      Knowing yourself is the beginning of all wisdom —Aristotle

      You’ve probably heard that a regular meditation practice has the potential to make you feel amazing—physically, emotionally, and mentally. The trick is actually doing it. This is why we invite you to join us for a 30-day Meditation Challenge.

      In this book, we have included thirty of our favorite meditation practices, a diverse range of techniques we have discovered and developed over the years. We will also share a few words of encouragement or inspiration to help keep you . . . well, encouraged and inspired! These meditations are placed in order from what we consider least to most challenging, to ease you into daily practice. We have some experience in these matters, but ultimately, this is subjective—if you want to go out of order, feel free!

      We introduce each meditation with a little information on its history, purpose, and benefits. From there, we explain how to perform each technique. Finally, we offer inspirations for reflection and space for reflective journaling after each meditation. We strongly suggest reading the journaling prompts only after you have already meditated; we don’t want them to create expectations for your experience.

      You might be wondering: I’m a total beginner, can I participate? Simply put, yes! We all have an instinct to turn inward and allow for rejuvenation, but it is often overridden by distractions in our lives. This practice is about reconnecting to the parts of our body, mind, and spirit that are already primed for meditation. A beginner’s mind is often the greatest asset you can bring to the table.

      To prepare, we suggest getting the following items together:

      •A pen or pencil: To log your practice in the journaling pages, note observations, document your emotions, and reflect. We’ll give you some prompts to help with this part, but you are free to reflect as you choose. You might decide to draw a picture or write a poem. Totally up to you.

      •A timer: If you’ll be using your phone, just make sure it can in no way distract you from yourself. Do Not Disturb mode is key.

      •Support from those you live or work with: Give people a heads-up that this is something you are trying to do for yourself and let them know their support and encouragement (especially as life gets busy) will be deeply appreciated.

      •Uninterrupted time in your schedule: Carve out at least fifteen minutes in your day, every day, for undisturbed meditation. Maybe even mark it in your planner. Having a routine can be helpful (such as meditating every day at 7:30–7:45 a.m.), but being flexible with your schedule is a valuable skill too. Just do your best to plan ahead.

      You can meditate anytime, anywhere, and with anyone. At the end of the challenge, you will have spent at least seven and a half hours in meditation!

      Give the practice time—some meditation styles work their magic slowly and only with patience. Who knows? One of these meditations may just change your life.

      Nicole and Emma

      Meditation Day 1

      Counting Backward

      ABOUT:

      Counting backward isn’t just limited to beers on the wall. The Visuddhimagga, a Theraveda Buddhist text written in fifth century Sri Lanka, describes counting meditation as a way to draw the attention back to the breath when the mind wanders. Seon Buddhists have

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