Meditation 28 Challenge

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Welcome to your Meditation Challenge
- Welcome to your Meditation 28 Challenge!
- Meet your trainer: Dr Gail Davies
- How the challenge works
- Your meditation journal
- Join the community
- Live meditations in Facebook
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Meditation
- Why meditate?
- Meditations used in this challenge
- Preparing to practise
- Mindfulness meditation
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Resources
- Recommended reading
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Week 1 - Calm and stability
- Taming your brain
- Day 1 - Morning. Settling & grounding – ready for the day
- Day 1 - Evening. Settling & grounding – letting go of the busy day
- Day 2 - Morning. Breath counting 1 – Finger counting / Hand gesture
- Day 2 - Evening. Diaphragmatic breathing – Relaxing breath
- Day 3 - Morning. Breathing space – learning to PAUSE
- Day 3 - Evening. Breathing Space - Letting go at the end of the day
- Day 4 - Morning. Coffee cup meditation
- Day 4 - Evening. Soothing gesture
- Day 5 - Morning. Mindfulness of the senses
- Day 5 - Evening. Mindfulness of sound
- Day 6 - Morning. Breath counting 2 - Perfect 10
- Day 6 - Evening. 7/11 Breathing
- Day 7 - Morning. Breath – Body as an anchor to the present moment
- Day 7 - Evening. Breath as a wave - Visualisation
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Week 1 - Progress check-in
- How’s it going so far?
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Week 2 - Reconnecting with the Body
- Reconnecting with the body
- Day 8 - Morning. Breath Body – preparing for the day
- Day 8 - Evening. Recognising tension - letting go of the busy day
- Day 9 - Morning. Checking in and settling
- Day 9 - Evening. Calming breath – arm movements
- Day 10 - Morning. Breathing space – softening and opening
- Day 10 - Evening. Visualisation – in nature
- Day 11 - Morning. Seated body scan
- Day 11 - Evening. Lying down body scan
- Day 12 - Morning. Body & breath - an anchor to the present moment
- Day 12 - Evening. Coherent breathing
- Day 13 - Morning. Mindful movement
- Day 13 - Evening. Lying down body scan
- Day 14 - Morning. Mindful walking
- Day 14 - Evening. PNR
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Week 2 - Progress check-in
- How’s it going so far?
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Week 3 - Reframing to the Positive
- Shifting the mindset
- Day 15 - Morning. Preparing for the day
- Day 15 - Evening. Letting go of the busy day
- Day 16 - Morning. Mindfulness of Sounds
- Day 16 - Evening. Observing thoughts - watching
- Day 17 - Morning. Observing thoughts - labelling
- Day 17 - Evening. Savouring the good
- Day 18 - Morning. Letting go of the inner critic
- Day 18 - Evening. Exploring the difficult
- Day 19 - Morning. Curiosity
- Day 19 - Evening. Mindfulness for sleep
- Day 20 - Morning. Cultivating attitudes – kindness
- Day 20 - Evening. Visualisation – new challenges
- Day 21 - Morning. Acceptance
- Day 21 - Evening. Body scan
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Week 3 - Progress check-in
- How’s it going so far?
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Week 4 - Mindful Awareness
- Bringing out the best in ourselves
- Day 22 - Morning. Settling and arriving - preparing for the day
- Day 22 - Evening. Settling and letting go of the busy day
- Day 23 - Morning. Awareness of what is pulling attention
- Day 23 - Evening. Breath, body, sounds and thoughts
- Day 24 - Morning. Working with emotions
- Day 24 - Evening. Self-compassion and kindness
- Day 25 - Morning. Loving kindness - befriending
- Day 25 - Evening. Visualisation
- Day 26 - Morning. Wise action - responding skilfully
- Day 26 - Evening. Taking care - nurturing
- Day 27 - Morning. Open awareness – preparing to be present and mindful
- Day 27 - Evening. Open awareness – letting go at the end of the day
- Day 28 - Morning. Setting intention – going forward
- Day 28 - Evening. Extended body scan
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Congratulations!
- Well done!
- What's next?