I am 10 days into 100 days of 15 minutes mindfulness meditation practice. I thought you might like to hear a little more about my project…
Why am I doing this? I was seeking the feeling I get when I am in the process of attaining a goal, like my marathon days. Being 24 weeks pregnant…the only marathon I have in sight is giving birth. Having a medium term goal gives me focus and I enjoy the discipline and structure it brings. I love that feeling of progress on the way to attaining a goal. Recently I have been trying lots of different types of guided meditations and practices, I’m enjoying the learning, but it wasn’t really allowing me to measure the benefits I was getting. I wanted a meditation goal with an already scientifically proven outcome.
Looking at past research most studies in the area of mindfulness are based on 8 weeks of daily meditation. That’s 56 days. I like to modify practices to suit me and 100 days felt like a sexier challenge. It’s not exactly as big a goal as climbing Mt Everest but it’s big enough for me to take it seriously.
With my self-study of one, I have come up with my own evaluation form which I will fill in every week. I’ve made a list of all proven benefits I wish to attain and will give myself a score. I will also answer some other generic questions. For example; Have I noticed anything different in the past week? Evaluating my outcomes will allow me to replicate and tweak my ideal practice.
How will I stay focused on my goal? I am cultivating a positive attitude towards my practice. Instead of feeling like my meditation practice is a chore or something I need to do, I am approaching it with curiosity and the luxury it is to have 15 minutes to myself. I remind myself that I can have all these incredible benefits (below) just by chilling out for 15 minutes a day. I don’t get ahead of myself and think of it as 100 days, that could lead to overwhelm. I focus on one day at a time, ”just 15 minutes today” I tell myself.
Benefits I wish to attain
Good energy levels
Strengthened immune system
Increased mental clarity and concentration
Emotional resilience, responding to people and life events with more ease
Feeling more present
Will I reward myself? The funny thing about this whole reward theory is that having a goal for my wellness allows me to be rewarded in so many ways I don’t really feel i need to gift myself anything additional. I’m gain the gift of good health and wellbeing and you can’t beat that. Ok…maybe a massage.
I look forward to sharing more of my 100 days with you.
About author: Deanne Brennan is a Life and Wellness Coach, Massage Therapist and Mindfulness Meditation Teacher. She is a big advocate for d.i.y health and happiness and loves sharing with others what works for her. http://www.thinkoutloud.com.au