Back on the 3rd January, at the start of the year, I set myself a meditation challenge – to see if meditating every day would help me to feel more calm and in control. I set myself this challenge as I have meditated on and off in the past, but let it slip a bit… it is easy to get out of the habit I guess, especially when there are so many other things going on (work, kids, illness, fatigue…). But I also know that when I devote myself to taking the time to meditate I feel so much better. In a life where Secondary Progressive Multiple Sclerosis means that I live with stress, pain and uncertainty everyday, meditation has, in the past, let me take some time out just for me. My body may feel like it is slowly falling apart but meditation makes me feel like my mind isn’t!
So, how did I get on? Well, I am pleased to say that I have been keeping a bit of a running journal for my meditation and I have managed to complete 406 minutes of meditation over the month of January! This was sitting down, focus on your breath meditation, not yoga meditation, which I also did a bit of. Did I do the 20 minutes every day that I initially set out to do? No. Sometimes I did 10, sometimes I did 23, one time I did none. But I did it, and that is all that matters.
Keeping a journal helped me to reflect on what kind of meditation works best for me:
“Day 3: Downloaded the Calm app and completed 23 minutes of meditation. Had the background sound of nature and it helped me to get in the zone, pretending that I was at my sister-in-laws house in France overlooking Mont Blanc. I meditated with just the nature sounds and it took me a few minutes to get into it, but as soon as I started counting my breaths in and out, it helped me to stay focused. I noticed that at the end of the 23 minutes my breath was much slower than when I started and I felt much more calm”
So, what was the outcome? I think the biggest thing that I have noticed is that I feel so much more calm. I am much less likely to fly off the handle if the kids are being little monsters and I keep calm when others are starting to get a bit riled. I have also noticed that it has made me really sensitive to other people arguing/raising their voice/being stressed, almost as if I want to try and keep the equilibrium and encourage everyone to take a deep breath and just calm down!
“Day 13: Completed meditation after work…so tired through. I completed 10 minutes of the Calm app, thunderstorm sounds. I notice that I am a lot calmer with the kids – much less likely to raise my voice and I am much more patient than before”
I have also noticed that I feel so much more mindful – I am really enjoying the time with my kids, savouring the cuddles and taking time to really listen to them. I did this anyway, but I feel that the meditation challenge really helped me to properly appreciate the ‘little things’ even more than I already did. And I catch myself really concentrating during the most mundane activities – like chopping fruit – instead of rushing through, just to get things done as quickly as possible.
“Day 19: I did 15 minutes of meditation today. I noticed when I cuddled the kids at their bed time, I really stopped and enjoyed the cuddle; usually I rush downstairs to start my ‘me time’, but I didn’t feel the need today”
How I Feel the Meditation Challenge Has Helped Me:
- Reduced stress levels
- Increased mindfulness – aware of how I react and really taking in ‘the little things’
- Calmer with the kids – and just calmer in general!
- Improved focus at work and when reading books
- It’s made me really prioritise myself and specifically my mental health
Guided or Unguided Meditation?
For me, I think a bit of a mixture. I definitely felt that guided meditation (where a person talks you through the meditation) had a place on my ‘busy’ days, particularly if I found that I could only find time right before bed – guided sleep countdown was my savior then. But, after a bit of practice, I think that unguided suited me best. Taking the time to truly concentrate on my breathing, without someone else’s voice getting in the way, helped me to really switch off.
Yoga for Meditation?
Yes! I love the way that Yoga with Adriene really focuses on her breath whilst carrying out the poses and I found the perfect meditative yoga practice with her ‘Salve’ yoga; not too tricky with my mobility difficulties and an emphasis on self-care:
[youtube https://www.youtube.com/watch?v=qmI_ygVOoLU&w=560&h=315]
Yoga is a great way to get into meditation, I think, if you don’t fancy traditional sitting down meditation.
Favourite Apps?
The two that I tried for this meditation challenge were Headspace and Calm. I loved them both! I had already paid for Headspace, but got out the habit of using it. This time around, I loved their sleep meditation and also incorporated some of their visualisation techniques that they offer in their ‘stress’ meditation into my own unguided meditation. So, for example, I visualised my body slowly filling up with a soft, relaxing, orange light from my feet right up to my head. Headspace offer both guided and unguided meditation, short activities for kids to carry out to encourage relaxation and mindfulness and specific packages for your exact needs e.g. anxiety, anger, relationships and productivity, to name a few.
Calm was a new app for me. I loved the fact that it offered many different sounds to meditate to, if I fancied unguided meditation and, like Headspace, it offers ‘packs’, such as ‘7 days of sleep’ and ‘7 days of happiness’. It also offers ‘sleep stories’ to lull you into a restful sleep and I loved the ‘breath bubble’, which allows you to focus on your breathing in a specific way (e.g. breath in for 5 seconds, hold for 4, out for 4 seconds), to help you feel as calm as possible.
Both Headspace and Calm offer free meditation, but you also have the option to sign up and pay for access to the whole catalogue, so it is definitely worth trying both for free first and seeing which suits you best.
How To Meditate
Here is a post that gives you some ideas on how to meditate. For me, I preferred to sit cross-legged, when it was quiet, with my hands on my lap. I bought a candle, but didn’t use it!
My Top Tips for Meditation
- Have a go!
- Try different mediums – some people like guided, some unguided, some people prefer to take meditative walks, some prefer traditional ‘sitting down’ meditation. I know someone who likes to listen to opera music and someone who doesn’t like any noise at all
- Count your breaths – Headspace advise counting from 1 to 10 and then starting again from 1 – breathe in (count 1) and breathe out (count 2). I continually find myself using this technique to help me to stay focused
- Don’t beat yourself up if you don’t stay focused. It is absolutely natural for our minds to wander, the more we meditate the easier it is to bring it back to the breath (but some times are much harder than others!)
- Don’t give up – I definitely had days in my meditation challenge when I truly just couldn’t be bothered. At these times I made myself do it and, you know what? I was so glad I did. I could feel the difference right afterwards in my mood… almost like I was holding on to stress that I didn’t know that I had before I did the meditation! My father in law sent me a brilliant quote:
“You should sit in meditation for 20 minutes every day – unless you are too busy. Then you should sit for an hour” – Zen proverb
***
Well, I didn’t quite manage my 20 minutes every day, but I am so proud of what I achieved, can definitely feel a difference and plan to continue and make it a habit.
Did anyone else manage to start to meditate or up their meditation practice? What worked for you? I’m pleased to say that I also have my friend Hayley, from Mission Mindfulness, joining me soon on my blog to discuss mindfulness and how it can help us in our every day lives – keep your eyes posted! Hope everyone has a great rest of the week 😀
I have recently discovered meditation but I’ve never done any unguided or longer than 10 mins. I might vary it up a bit. Great post, lots of info! Thanks xx
Thanks Kat! I definitely felt more of a benefit the longer I did it for 🙂 xx
I started your meditation challenge with all the best intentions and ended up failing spectacularly! I think you’ve done so well and it’s inspired me to give it another go. Lots of great advice and I’m glad it’s helped you so much.
Thanks Natalie! I was surprised at myself for sticking to it, to be honest, but glad I did 🙂 Don’t beat yourself up, the number of times I have stop/started meditation is too many to count! Xx
Well done! Inspiring.
Thank you!
Good for you! It seems like it’s been beneficial and that you have figured a lot that works for you. Enjoy and thanks for the inspiration!
Thanks Donnalee!
Thanks for all the great tips. I always feel better when I meditate, but it was easy for me to get out of the habit. Thanks for reminding me of the benefits of meditation.
You’re welcome! I too had got out of the habit but I feel a lot better forgetting back into it -the challenge is sticking at it now that I’m not monitoring myself as closely!
Well done and that’s amazing all the results you’ve had from it. 🙂 xx I’ve managed to do it most days but still for not longer than about 10 minutes. :/ I’m going to keep it up though and I still need to do the salve yoga practice. xxx
The oak is really good! Well done you for doing any of it! It’s a hard thing to get into, but I definitely feel the benefit from doing it. I guess the real challenges just trying to keep it going now that I’m not recording myself every time I do it 🙂 XXX
Sorry that should have said the yoga was good – hands free typing! Ha ha xx
Lol! xx That makes more sense now. 🙂 xx
Well done Jen 😊 Sounds as though it’s made a huge difference to how you feel in day to day life. I’ve really enjoyed your meditation challenge, and I’ve been using the Calm app most days! I think I do feel more calm! I tend to always go for guided meditations, but after reading this I’ll have to give the unguided ones a go too!
I definitely did more guided when I very first started meditating a couple years ago, help me to concentrate on what I had to do! But it’s worth starting with just a couple of minutes at first and then just slowly build up, that’s what I did. I really like it now 🙂 xxx
Wow! I’m so pleased that this had such a positive impact on you – it’s what I hoped but to see the diary entries is really special. I really like the idea of a meditation diary or log. I look forward to doing the follow-up post with you hon. xx
Thanks so much Hayley! I have to admit I was somewhat surprised at how much it helped 🙂 I have sent you an email
So let me know if you don’t get it 🙂 xx
Fantastic idea. I have such a hard time sticking with meditation – finding the time and allowing myself to take it is so hard. I find that I get really frustrated with myself and the cycle continues. I need to make a concerted effort to meditate, like you. Thanks for the wonderful post.
Thank you for your comment! I think it is really a case of making yourself do it even if you don’t really feel like it. It can be so hard to get motivated though, I know! X
Amazing post! I don’t know where I would be without my mindfulness! I’ve nominated you for a Liebster Award 2018 https://runningmama2013.wordpress.com/2018/02/04/liebster-award-2018/
Thank you so much! I loved reading your answers, and am so jealous of your time spent abroad for your study. Thank you so much for the nomination, I really appreciate it. I was lucky enough to be nominated for the liebster award in Dec and wrote a post then, hope it is ok if I decline this time. But I want you to know that I really appreciate it xx
Of course not a problem! I tried to check but obviously missed that one! The time abroad was incredible, feels so long ago now!
Thank you so much for sharing this Jen! I have honestly tried to meditate but my mind wanders too much! This was a great post and SO helpful!!! Sending you much love always Jen!!!
Thanks so much Alyssa! Try starting with a minute then build up 🙂 or just taking time out for yourself helps if meditation is too much. Best wishes! X
Thank you so much!! I will try to start off slow and hopefully it will do great things for me! You are absolutely incredible!!!
Thanks for your post. I also have MS and have been meditating with great results. 20-30 minutes seems to be my sweet spot.
Thank you! I also feel that that is the ideal time for me, hoping to build up to doing this every day if I can 🙂
[…] am pleased to say that, following my Meditation Challenge, I have managed to maintain my meditation practice, making sure that I do it at least 5 times a […]
Thanks for sharing, this was really fascinating! I shudder away at the thought of meditation, but now you make me want to try it, too! 🙂 x
I’m so glad Sheryl! I was very sceptical at first, but it really does make me feel so much calmer and in control 🙂 Good luck with it if you have a go!
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