16 Week Meditation Challenge - 5 Min Daily Meditation Practice | Day 116

16 week meditation challenge Introduction video here -    • 16 Week Meditation Challenge - 5 Min ...   The 16-week meditation challenge is simple to follow, and the goal is to make meditation a part of our lives so we can enjoy its unlimited benefits in the rest of our lives. We spend so much time on the physical world, and exploring our inner world with daily meditation is beautiful. The best part of meditation is that it helps you become more yourself and lets you feel joy from within. Mind Observing: Observing your mind as a meditation practice involves cultivating a non-judgmental awareness of your thoughts, emotions, and sensations as they arise in the present moment. Focus your attention on your breath, using it as an anchor to the present. As thoughts naturally emerge, avoid the urge to engage with them or analyze their content. Instead, simply observe them as if you were an impartial observer, noting their presence without attachment. If emotions or physical sensations arise, treat them with the same gentle awareness, allowing them to come and go without judgment. If your mind wanders, gently guide it back to your breath. This practice encourages a deepening awareness of the workings of your mind, fostering self-reflection and insight while promoting a sense of presence and inner peace. Compassion: In mantra compassion exercise, practitioners use a repetitive phrase or word (mantra) to cultivate feelings of compassion and empathy. Find a quiet space and a comfortable sitting position. Close your eyes and take a few deep breaths to relax. Choose a compassionate mantra, such as "May all beings be happy and free from suffering." Silently repeat the mantra in your mind with each breath, allowing it to resonate within you. As you continue the practice, focus on the intention of extending compassion not only to yourself but also to all living beings. This exercise helps cultivate a sense of kindness and interconnectedness, promoting a compassionate mindset and reducing feelings of judgment and negativity towards oneself and others. Body Scanning: A mindfulness technique used in meditation to bring focused awareness to different parts of the body. To practice body scanning, find a comfortable position and take a few deep breaths to center yourself. Slowly direct your attention to each body part, starting from the toes or head and moving systematically. Notice any sensations or tension in each area and consciously relax and release it with each exhale. The practice helps develop self-awareness, reduce stress, and promote relaxation by bringing attention to the present moment and fostering a deeper connection with the body. Breathing Exercise: Breathing exercises are a fundamental component of meditation. They involve focusing on the breath as a way to anchor the mind and cultivate mindfulness. In this exercise, you sit comfortably with your eyes closed and bring your attention to your breath. Observe the natural rhythm of your breath without trying to control it. Feel the sensation of the breath as it enters and leaves your nostrils or the rise and fall of your abdomen or chest. The purpose of breathing exercises in meditation is to calm the mind, increase present-moment awareness, and cultivate a sense of inner peace and relaxation. By focusing on the breath, you create a point of concentration that helps prevent your mind from wandering, allowing you to experience the present moment fully. My Personal Story of Meditation: I used to practice one-hour-long meditation when I first started because I was so excited about the benefits that I heard from meditation. But then I wasn't able to maintain it; I was young and so result-oriented. If I didn't see the results, I thought it was a waste of time. Lately, I've been reading a book called "The Wisdom of Enneagram," and I discovered I'm type three. This book strongly encourages people like me to do meditation, as it can be life-changing. So, I decided to build the habit of meditating, starting with 5 minutes and gradually increasing to 20 minutes now. Once I built the habit, it became a part of me. I may miss one day, but usually not two days in a row. If I'm really busy, I'll just close my eyes and do the simplest meditation like focusing on breathing and visualization. How to practice meditation consistently: If you just start practicing meditation, try to focus on building the habit first, and then worry about the benefits and results later. Sometimes, you don't even need to prepare a meditation cushion or pillow to get started. Think about the simplest behavior you can do to get yourself going. For me, it's just simply closing my eyes... and then everything comes naturally. Be mindful of thoughts like worrying about doing it correctly, posture, techniques, or making progress. All those thoughts are not helpful in practicing meditation consistently, for sure.