Level Up Your Meditation Practice: Week 2 Challenge

Welcome back! It’s time for Week 2 of our meditation challenge. If you missed last week, you could always go back to last Wednesday's post. As a matter of fact, you should go back and check out the whole breakdown of the Eagles "Take It Easy". You are also welcome to jump in and start right here! All I am asking out of you is 10 minutes a day.

This week, we'll be exploring how to work with the often-turbulent landscape of our thoughts and emotions. Remember, be patient. Be kind to yourself throughout this process. Here's a closer look at each day, with some things to consider:

Day 8: Observing Thoughts

• A Closer Look: Imagine your mind is like the sky, and your thoughts are like clouds drifting by. The goal here isn't to stop the clouds from appearing, but simply to observe them without getting carried away on them. Notice what kind of thoughts pop up. Are they worries, plans, memories? See if you can watch them arise, stay for a bit, and then drift away, without you needing to jump on board.

• Things to Consider: It can be tempting to overanalyze a thought! Try to resist that urge. A gentle, "Oh, there's a thought about work," and then bring your attention back to your anchor (like your breath). You might find some thoughts are stickier than others – that's okay, just keep practicing the gentle observation.

  
  

Day 9: Emotion Awareness

• A Closer Look: This day is about tuning into the physical sensations of your emotions. When an emotion arises (it could be anything – joy, sadness, frustration), notice where you feel it in your body. Is there a tightness in your chest? A warmth in your face? A knot in your stomach? Just observe these physical sensations without judgment or trying to change them.

• Things to Consider: Sometimes, emotions can feel really intense, and it might be uncomfortable to sit with them. If it feels overwhelming, you can gently back away and focus on your breath for a bit, then come back to the sensations when you feel ready. Remember, acknowledging the emotion is the first step – you don't have to solve it right now.

  
  

Day 10: Loving-Kindness (Short)

• A Closer Look: This is a beautiful practice focused on cultivating kindness towards yourself. Silently repeating phrases like "May I be well, may I be peaceful, may I be happy" can feel a bit strange at first, but it's like sending yourself a little dose of care. You can also vary the phrases, maybe adding "May I be free from suffering."

• Things to Consider: Sending kindness to others might be easier than offering it to yourself. If you notice resistance, just acknowledge it. Maybe start with a simple "May I be okay" and see how that feels. The key is to find phrases that resonate with you and feel genuine.

  
  

Day 11: Gratitude Meditation

• A Closer Look: Reflect on what you are grateful for, whether big or small. It could be the sunshine, a warm cup of coffee, a kind word from someone, or a skill you have. As you bring each thing to mind, try to really feel the sense of gratitude in your body. Where do you notice it? A lightness in your chest? A smile on your face?

• Things to Consider: Don't feel like you have to come up with profound things. Even the little everyday blessings can be powerful to focus on. If your mind wanders, gently bring it back to your list of things you're grateful for. This practice can be a lovely way to shift your perspective.

  
  

Day 12: Thought Labeling

• A Closer Look: This practice is similar to observing thoughts, but with the addition of the mental label. When a thought pops up, give it a brief, neutral label like "thinking," "planning," "remembering," "worrying." This helps create a little distance between you and the thought, reminding you that it's just a thought, not necessarily a fact or something you need to engage with. Then, gently guide your attention back to your anchor.

• Things to Consider: Keep the labels simple and neutral. Avoid getting into the content of the thought. The label is just a way to acknowledge what the mind is doing. You might find this helps you see the patterns in your thinking.

  
  

Day 13: Befriending Emotions

• A Closer Look: This practice can be challenging but very rewarding. Choose an emotion you've been experiencing that feels difficult. Gently bring your attention to the physical sensations of that emotion, just like in Day 9. Acknowledge its presence without resistance, as if you're making space for it. You might even try saying to yourself, "I see you, [name of emotion]."

• Things to Consider: This practice is about acceptance, not about forcing the emotion to go away. It's about learning to be with difficult feelings without fighting them. If it feels too intense, it's okay to take breaks and come back to it. Be very gentle with yourself here.

  
  

Day 14: Compassion Meditation (Short)

• A Closer Look: Extend loving kindness to someone you care about. Silently repeat phrases like "May you be well, may you be peaceful, may you be happy," directing these wishes towards them. Visualize them in your mind as you say the phrases.

• Things to Consider: You can choose someone you feel naturally warm towards. If you find your mind wandering, gently bring it back to the person you're focusing on and the phrases of kindness. This practice helps cultivate empathy and connection.

  
  

Remember, this is a journey we are on. All of this is about changing our overall lives and mental wellbeing. It took us many years to get to this point, it is going to take a while to change our mental habits. Let's start by dedicating 10 minutes a day.

Always be mindful, there is no right or wrong way to feel. Just keep showing up, and you'll notice benefits over time. Let me know how Week 2 goes for you!

Take care of yourselves and each other.

Disclaimer: While music can be a powerful tool for emotional well being, the information in this blog should not be a substitute for professional advice or therapy. The information provided in this blog post is intended for general knowledge and informational purposes only, and does not constitute medical or professional advice.  I am not a trained mental health expert, and the content shared here should not be considered a substitute for consultation with a qualified mental health professional. If you are in immediate danger or experiencing a mental health emergency, please do not hesitate to call 911 or your local emergency services. You can also contact the National Suicide Prevention Lifeline at 988 or text HOME to 741741 to reach the Crisis Text Line