28-Day Meditation

Challenge
A Game-Changing Guide To Add Some
Peace And Quiet To Your Self-Care Toolkit
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Day 1
What is Meditation?
Meditation is a widespread technique involving relaxation, awareness, and focus.
Essentially, it is an exercise for your mind. Meditation focuses on improving
your sense of awareness of yourself and your surroundings and enhancing your
sense of perspective without judgment.

It is not about becoming a different

person. It is a continuous process of
self-development and finding peace
with your inner self and others around
you. The point is not to turn off your
emotions, as the goal is accepting,
processing, and turning them in the
right direction.
It immerses you in a completely
different state of consciousness, but
it is certainly not hypnosis. You are
fully aware of everything around you,
but your focus is directed inwardly.
Meditation produces a state of stillness
so that your mind eventually clears out
all unnecessary thoughts.
It is a powerful and ancient technique, and regular practice allows people to
profoundly enhance their quality of life and improve their relationships with
themselves and others. Meditation practice https://youtu.be/zFs9n3vRG_s

Day 2

How Meditation Impacts

Your Mental Health?
Meditation has numerous health benefits, but, first and
foremost, it is focused on the mental realms. Multiple
studies have proven the benefits of meditation for your
mental health.
First, meditation is a sure way to reduce anxiety and
stress. It can significantly reduce anxiety and stress levels
and works as well as other active techniques aimed
at mitigation of those issues. Furthermore, meditation
can improve some of the symptoms related to stress,
such as irritable bowel syndrome, post-traumatic stress
disorder, and fibromyalgia.

Second, it effectively works to relieve the as much as 44%. One study found that
symptoms of chronic pain. Meditation meditation lowered depression scores
can reduce the pain intensity by as associated with chronic pain more
much as 27% over the course of just effectively than support, education,
four days, and the emotional pain by and stress management.
Finally, meditation is remarkably effective in improving your sleep. Sleep
difficulties can lead to fatigue, bad mood, and reduced quality of life. Compared
to sleep education classes, it was proven to be more effective, reducing insomnia,
fatigue, and depression. So, this can be an amazing tool to improve your mental
health. However, you can’t replace professional therapy with meditation, so
consult your doctor if you feel your mental condition is worsening.

Meditation practice: https://youtu.be/kQ855mX5jD4

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Day 3
What are the Main Types of
Meditation Out There?
There are many types of meditation differing in their purpose and form of
practice. Here are some of the most popular ones:

Loving-kindness meditation Mantra meditation

is focused on the cultivation of love involves continuous reciting of a
and kindness towards everything mantra, it could be short or long-
and everybody around you. When phrase. This phrase serves as a point
practicing this type of meditation, of concentration, so it’s easier to focus
you focus on the images of different on your breathing and feelings.
people, whether you like them or not,
Mindfulness meditation
and direct positive energy towards
others and yourself. is a type of meditation focused on
letting go of negative thoughts
Zen meditation
circulating in your mind and immersing
aims to develop a sense of presence your body and mind in calmness.
and alertness, focusing on the It teaches you nonjudgmental
development of your monitoring skills. awareness of everything that’s
The main focus of Zen meditation is happening around you.
improving your attentiveness towards
perceptions, thoughts, emotions, and
ongoing events.

Meditation practice: https://youtu.be/jAetAPDtHuk

Day 4
How to Prepare Your Body
and Mind for Meditation?
Many types of meditation are suitable for beginners and do not require straining
or lengthy preparation. Nevertheless, certain procedures are recommended to
learn meditation more quickly and profoundly.
First of all, prepare the space. Light the candle, turn off your cell phone, and sit
down in a special place for meditation, these basic things will help your mind
and body understand that it’s time to meditate. Shutting down interruptions is
especially important, hence, turning off the phone.

Make sure you’re in a quiet place, so

nothing disturbs you. Wear simple, soft,
and comfortable clothes, and open
the window for fresh air if possible.
Simplicity is the key to meditation.
You don’t need to meditate in spiritual
or exotic places, just a place that is
comfortable and calming.

Turning on soft and tranquil music can be useful since it allows you not to
think about time. When the music ends, so is your session. Very convenient,
isn’t it? Use a scent if it makes you more concentrated. This is not a universal
recommendation, of course, since for many scents might simply be annoying.
You don’t need to follow all the stereotypes about meditation. Instead, organize
in a way that helps you achieve that inner harmony you are striving for.
Then, you can set an intention. Ask yourself: “Why do I meditate today?” Your
intention will guide you through the process and helps you focus on your goal
to make your session as beneficial as possible.

Meditation practice: https://youtu.be/PtLmBC9lb20

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Day 5
Top 10 Meditation Tips and Tricks

1. Go without expectations
Meditation won’t solve all your life
problems instantly. Don’t start your
session with an expectation of how a
better person you’ll become afterward.
Instead, use it as an opportunity for
self-exploration.

2. Choose a time to
meditate
and stick to it to make meditation a
regular habit and a significant part of
your life.

3. Create a meditation space

Not everyone has an extra room for meditation, but try to create someplace
where your mind understands it’s time to meditate, like an office where you
enter into a working mood.

4. Don’t jump into

meditation instantly
Instead, take a few minutes to wind
down, to make the transition to a
meditative state easier and more
harmonious.

5. Start with a couple of

deep breaths to calm down
Your breathing should return to a
normal rate at the beginning of your
session.

6. Don’t move too much

There are certain kinds of moving meditations, but unless you’re
practicing one of those, do not change poses too often.
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7. Focus on your
breathing
If a thought arrives,
label it “thought” and
bring your focus back
to breathing.

8. Be kind to
yourself
Meditation is not
the time to be a
perfectionist. It can be
easier on one day and
harder on the next.
It’s fine!

9. Acknowledge
your emotions
Sometimes
meditation might
bring you down. The
goal is noticing those
emotions and their
temporariness.

10. Don’t sit

cross-legged
if you’re
uncomfortable
Find a meditation
pose that fits you the
best. For many, sitting
cross-legged might
be distracting and
not comfortable, and
that’s okay.

Meditation practice:
https://youtu.be/goPZyK7gLtA
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Day 6
When is the Better Time to Meditate:
Morning or Evening?
There is no definite answer as to whether morning or evening meditation is
more beneficial. It all depends on your personality and lifestyle.

Morning meditation is often

recommended for several reasons. First
of all, you’re usually more energized
in the morning and less likely to doze
off. Second, your mind and thoughts
are often clearer, so it’s easier to move
into a meditative state. Lastly, the
benefits of morning meditation can
last throughout the whole busy day.

Evening meditation can be suitable go for it. On the other hand, meditation
for you as well. It might be the calmest is not a sedative, so if you’re using it
time of the day when you are done with to fall asleep, it’s not the best choice.
all business and finally ready to relax. Yes, it is beneficial for sleep, but this
If you feel you can gain awareness and is not its main purpose. You can’t be
focus during the evening meditation, aware if you’re falling asleep.

Meditation practice: https://youtu.be/7PmE-sUhsWo

Day 7
How to Reduce Anxiety
with Meditation?
There are no specific instructions for anxiety reduction through meditation.
The general rules of meditation are opening yourself to the experience of the
present moment, focusing on your breath, and bringing attention to your body.
All these work to reduce your anxiety.

How does this reduction work?

Meditation helps you learn to stay with difficult feelings

without analyzing, suppressing, or encouraging them.
When you let yourself acknowledge and feel the
worries, irritations, and painful memories, they often
dissipate.

It helps you create space around your worries, so they don’t consume you as
a person. A feeling of freedom and a sense of spaciousness emerge when you
begin to understand the true causes of your anxiety.

Meditation practice: https://youtu.be/UvSU0lmQ3uo

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Day 8
How to get rid of negative thoughts?
Negative thoughts are recurring and draining. Sometimes just one negative
thought continues to repeatedly occur in your mind, creating new adjacent
thoughts, which eventually throw you in a bad mood for the rest of the day.
Not all negative thoughts are inherently bad, and people are not supposed
to be positive all the time. Sometimes they’re entirely valid and justified, and
trying to block them is not a good way to deal with them. For instance, you
have a valid right to be sad or angry about bad events that happen in your life.
However, some negative thoughts are very unproductive, as they simply repeat
themselves continuously without any resolution.

There are some ways to deal with those thoughts. First, pay attention to your
body language. Are you hunched or with closed posture? Are you frowning?
Improving your posture can actually put you in a better mood.

Sometimes you need to communicate perspective on your problem, or simply

the issue and talk about the subject take a walk. Sometimes negative
with someone. Also, you can use thoughts may have an origin in your
meditation to clear out your mind from environment, not your brain. You may
negative thoughts. You can change have them just because you haven’t
the focus and look from a different slept enough today.

Meditation practice: https://youtu.be/WehJCUUJirg

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Day 9
How to Incorporate Regular Meditation
Sessions into Your Daily Life?
Chore meditation
This means incorporating meditation with simple automatic chores that do
not require decision making, thus helping you find a moment of peace within
yourself within life’s chaos. Try counting your breaths as you fold your laundry,
prepare dinner, or while washing utensils. This is a fantastic option for those
with busy lives, i.e., stay-at-home moms.

Be one with nature

There is no better way to find a moment of peace and calmness than when
outside with nature. Take a quick 10-15 minutes walk every day and match
every step to every breath that you take.

Do not wait for a set schedule

Have you arrived early to a meeting? Take those few minutes before your
associates arrive to meditate. Is your friend late for your coffee date, and you
have nothing to do? Get off your phone and try finding your Zen.
Take a shower
Being in the bathroom alone with the water running is a perfect setting for
meditation. After a long day, the warm water helps relax your muscles. The
sound of running water can calm your mind, helping you feel more centered
and focused.
On your commute to/from work
Whenever you are stuck in traffic, instead of worrying about the day or flying into
the road with rage, take that time to find your center and relax.
Meditation practice: https://youtu.be/kY5cQXuADlg

Day 10
How to Stick to a Meditation
Routine and Form a Lasting Habit?
Find a like-minded community
It is quite easy to shuck off your
routines if you only have to answer
to yourself. However, if you have
people depending on you or
checking in on your progress,
it becomes harder to blow off
meditating. Your community will
keep you in line, making sure that
you are sticking to the habit. Pick a specific time or a trigger
Commit to just 1-2 min. a day A flexible meditation routine is great,
Always start small instead of but when you are starting, it can be hard.
jumping into the deep end and Choose a specific time of day and commit
committing to doing this for 30 yourself to meditate at this time for at
minutes to an hour every day. least 10 consecutive days. As for your
Once you commit, do this for trigger, try using simple daily activities
2 minutes for about a week or as triggers. Meditate every time you are
two, up it to five minutes, then on your lunch break, as you brush your
ten minutes, and so on. teeth, or before setting your alarm clock.
Let go of self-judgment
If you sit for a while doing nothing, your mind is bound to wander. Whenever this
happens, do not chastise yourself for it. Forgive yourself for the slip and go back
to focusing on your breath to help keep you at the moment.
Remember why you started doing it
Whenever you realize that you have stopped prioritizing meditation, remind
yourself of the reason why you began this practice in the first place. This will
trigger you to start the practice again.
Meditation practice: https://youtu.be/iCC5IO_Ay7Q
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Day 11
Meditation and Mental Health: Can
this practice help ease mental stress,
anxiety, and depression?
There are some ways to deal with those thoughts. First, pay attention to your
body language. Are you hunched or with closed posture? Are you frowning?
Improving your posture can actually put you in a better mood.

Thankfully research has

shown that meditation can
help combat these issues :

• A pilot study published in 2012

showed that meditation can help
lower levels of depressive symptoms
and greatly improved mental health
in family caregivers of people with
dementia.

• Concerning anxiety, meditation has

been recommended to many because
it can be done at any place without
requiring professional assistance.
Taking a moment to meditate can help
you distinguish between a problem-
solving thought and a nagging worry
that has no benefit, thus reducing your
anxiety levels.

• As for people with obsessive-compulsive

disorder (OCD), a 2008 Dutch study revealed that
this practice has a significant and massive positive
effect on OCD symptoms such as thought-action
fusion and the ability to “let go” of unwanted
thoughts.

• For those plagued with panic attacks, this

practice helps you find peace with your thoughts,
so you can comfortably settle into your mind. As
for those dealing with social anxiety, meditation
keeps your mind focused in uncomfortable social
situations.

Meditation practice: https://youtu.be/19Hg2rxCsKI

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Day 12
Daily Meditation and Sleep:
How this simple practice can
improve your sleep quality?

Did you know that 35% to 50%

of adults struggle with regular
insomnia symptoms, such as
difficulty in falling asleep at
night or waking up too early
or during the night? Insomnia
is mostly caused by the daily
stresses that never leave us
even as we are trying to get
some much-needed rest at
night.

Thankfully studies have shown that meditation can combat the problem of
sleep disturbances or difficulty in falling asleep at night. A study done in 2015
revealed that subjects who practiced meditation before bed had less fatigue and
daytime sleepiness as compared to those who had a sleep education instead.

So, how can meditation help improve your sleep quality?

1. It helps your body relax, doing away with your worry and stress.
2. It helps your autonomic nervous system get a better hold of its functions,
thus reducing how easily you wake up.
3. It increases serotonin and melatonin levels in your body. When your serotonin
levels increase, you can easily let go of your worries and stress. Melatonin then
takes over better regulating your sleep-wake cycle, helping you sleep faster,
deeply, and for longer.
4. It is easy to do and budget-friendly. Unlike Polysomnography, aka sleep
studies, that could be expensive, you do not need to spend any or a lot of
money to learn how to meditate and relax your body and brain for better sleep.
5. It helps ease pain, reduce blood pressure, anxiety, and depression, all factors
that affect sleep.

Meditation practice: https://youtu.be/0rIirt35n24

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Day 13.
Beginner Tips on How to Meditate in Bed
Now that you know how meditation helps with difficulty in falling asleep at night,
sleep disturbances, and other symptoms of insomnia, how can you meditate in
bed to help you sleep better?

• Find a comfortable position - You • Remove all disturbances - If you

can choose to either sit or lie down in have a TV in your bedroom, switch it off
bed. Choose whatever position is the and set the remote aside. Shut down
most comfortable to keep you from your laptop to keep you from trying to
fidgeting. work again, set your alarm, and plug in
• Choose a meditation method that your phone to keep you from touching
works best for you. it again.

Here are some popular options that you could experiment with:

Breathing exercises. Regulate your breathing and start counting each breath
you take. Gradually start slowing your breathing down, thus telling your body
and brain that it is time to relax and sleep.

Body scan meditation. This works best when you lie down instead of sitting
up. Taking note of your breaths, start paying attention to your body parts
(from your toes up) and how they are touching the bed. As you breathe in
and start “letting go” of these parts.

Practice gratitude. Thinking about the things you are happy and grateful for
gets rid of negative thoughts, helping you feel happy and content, which can
induce sleep.

Concentration meditation. You can do this by repeating a calming mantra,

playing ocean sounds, white noise, or listening to rain sounds on a CD.
Meditation practice: https://youtu.be/xZU4WvVf-PQ

Day 14.
What are Some Examples of Meditation
Exercises that You Can Practice at any
Time or Place?
Here is a short guide on how to do some common meditation exercises that
you can practice to help find your Zen:

Breathing exercises
Close your eyes and take a big breath. As you breathe in, notice how the body
expands. Slowly breathe out and feel your body softens and relaxes. Do not let
your mind dictate your next breath, just let your body do its thing. As you do
this, let your thoughts come and go without holding on to any. Open your eyes
once you are done.

Mindful awareness
This is an exercise that requires you to pay more attention to what is happening
around you. For example, taking a shower, this is something that we mostly
do on autopilot but can be used to calm our minds. Instead of getting in and
beginning to scrub, take a minute, and listen to the sound of the water as it
falls. Step under the shower and take note of the temperature and how the
water feels on your body. As you clean yourself, notice what part you wash first
and what you switch to next.
You can also do this as you take a walk. Notice how the sky looks, how the wind
blows, and even the sounds of the birds in the trees. Such simple tasks can
work great to help you be mindful, aware, and peaceful.
Body scan meditation
This is not only done in bed. Close your eyes and deliberately direct attending
to your specific body parts. Take notice of any sensations, emotions, or thoughts
associated with each specific body part.
Meditation practice: https://youtu.be/x8TzMSKKmWU
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Day 15
Meditation and Pregnancy:
Are there any benefits to this?
Here is how meditation can help both the mother and the unborn baby:

Mindful awareness
Issues such as hormonal changes,
morning sickness, constipation,
random body aches, worrying about
labor and giving birth, as well as body
changes can put a lot of stress on the
mother. This can lead to premature
births or giving birth to babies that
are too small. Taking some time to
meditate is one of the ways to reduce
stress during pregnancy, thus keeping
your baby safe and healthy.

Helps with labor pains

In 2001, a randomized controlled trial
showed that women who practiced
meditation 4 days before giving birth
handled their pains 27% better than
those who did not.

Lowers heart rate and high blood pressure

During pregnancy a woman’s heart rate increases by 7 to 8 beats per minute.
However, in some cases, they may experience an elevated heart rate leading
to high blood pressure, putting them at risk of cardiovascular disease and
premature birth.

May lower risk of postpartum depression

A study published in 2017 showed that new mothers who received mindfulness
training after giving birth showed fewer symptoms of postpartum depression
than those who did not.

Boosts Endorphins
& Dopamine
Endorphins are the body’s natural
painkiller, while dopamine helps numb
pain. These two hormones are very
important to the recovery of women
after labor and giving birth.

Helps you connect with

your unborn child
Talk and send loving thoughts to your
child.

Meditation practice: https://youtu.be/fED2kM2ZKnA

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Day 16
Meditation and Exercise: Which one
should come first, and are there any
benefits to combining the two?
Should you meditate before or after a
workout? There are no set guidelines
for this. It is because there are benefits
to meditation, before, after, and even
during your workout.

Benefits of meditating before working

out:

Releases tension and helps you relax

Working out with tensed muscles will lead to

stiffness while working out and extra soreness once
you are done. Body scanning meditation is one way
to help relax your muscles.

Helps combat depression

A 2016 study showed that participants
who combined 30 min. of meditation
and 30 min. of moderate aerobic
exercise twice a week for 8 weeks
showed a 40% reduction in depressive
symptoms in both clinically depressed
and non-depressed participants.

Benefits of meditating after a workout:

• Releases endorphins • Helps with recovery

These hormones do not just help with Regular meditation after exercise can
the pain. They also influence other help reduce pain and inflammation,
factors such as a decreased appetite, two factors that are often experienced
promoting feelings of euphoria, and by many after a workout.
reducing tension and anxiety.

Meditation practice :
https://youtu.be/NIsu6knysb8
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Day 17
Mediation and Weightlifting: How
being more Zen during your work out
session may help with muscle growth?

As seen above, meditation has fantastic benefits when combined with exercise,
either during, before, or after a session. However, can meditation help with
weight lifting? Can it lead to muscle growth?
Well, the answer is yes. These two factors, on their own, are quite different.
Meditation, in most cases, requires you to be sedentary, and a sedentary lifestyle
burns very few calories and leads to a slow metabolism. On the other hand,
weight lifting is a physical activity that helps you burn calories, boost your
metabolism, and leads to weight loss.

So, how can these two factors, together, lead to muscle growth?

Preventing DOMS Muscle growth

DOMS is the muscle pain experience I’m sure you have heard a trainer or
after working out. This is acute muscle two yelling for people to brace their
soreness that, if left unchecked, could core. Bracing the core, and other
force you to take a break from your muscles, during a workout helps
workout, losing gains. Meditating then grow bigger; leading to more
during weight lifting makes you aware definition. When you concentrate on
of your muscles, ensuring that you your workout, it means that you are
do not push yourself too far. After paying close attention to how your
the session, it helps relax these same body moves and how much effort you
muscles, easing any pain and stiffness. are using.

Being aware of your muscles and body also helps with your form, which prevents
injury, especially when using weights.

Meditation practice: https://youtu.be/peJmPyjGMro

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Day 18
Yoga vs. Meditation:
Are they the same?
While some of their practices may look the same, yoga and meditation are two
entirely different practices. Meditation is referred to as training in awareness. It
helps you get a better, healthier perspective of life, helping you observe your
thoughts, feelings, and surroundings without judgment.

On the other hand, yoga is a mind, body, and spiritual practice that originated
from India and has been practiced for over 5000 years. It is said to promote
improved control of the mind and body and enhance well-being. In light of
this, yoga is a disciple, while meditation is a skill.
So, which is better? Should you practice yoga or meditation? Both practices
are great for different reasons. Benefits of meditation include better focus
and concentration, improved self-awareness, as well as lower levels of stress,
anxiety, and other mental disorders.
Meanwhile, yoga helps with better flexibility, improved muscle strength and
tone, improved athletic performance, and helps with weight loss. Mentally, it
also helps reduce stress, depression, and chronic pain, as well as helps promote
sleep quality.

Meditation practice: https://youtu.be/RT7yd6pXaZ4

Day 19
What are the Benefits of Combining
Yoga and Meditation?
As seen above, yoga is the better option for anyone looking to improve their
body in terms of weight loss and management, flexibility, athletic performance,
and strength. While meditation doesn’t offer any of the above advantages, it
helps with some mental benefits that are also offered by yoga.

In light of this, we suggest that you combine both practices to reap the best
benefits. Combining meditation and yoga is not as hard as combining it with
other forms of exercise. Plus, remember that while yoga requires a dedicated
time and place to do it, meditation can be done anywhere.
Some benefits of combining yoga and meditation include:
• Reduced levels of stress and anxiety • Improved concentration

• Increased serotonin levels, which can • Reducing back pain

help combat mental illnesses like depression.
• May relieve migraines
• Improved balance, thus preventing
injury, especially in older people.

• Improved sleep quality. You will find it easier to fall asleep and will rarely
experience sleep disturbances.

• Better diet. Yoga encourages people to consume whole grains, fresh fruits
and vegetables, nuts and seeds, legumes, and moderate amounts of dairy.
Meditation, especially while eating, makes you more aware of what you are
putting in your body and how it reacts to it. This better understanding and diet
may lead to weight loss.

• Improves breathing. These two practices are big on breathing exercises.

Improved breathing is especially important to those with lung disease, heart
problems, and asthma. A study done in 2000 showed that people who
participated in yoga classes and did breathing exercises had a significant
increase in vital capacity after 15 weeks.

Meditation practice: https://youtu.be/yo9MLZOCbaI

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Day 20
Can Mindful Meditation and
a Dietary Regime Lead to Weight Loss?
When looking for the answers on how to lose weight, the answer always seems
to lie in reducing your calorie intake by at least 500 to 1000 calories a day, as
well as incorporating at least 30 minutes of exercise in your daily routine.
So, how can meditation lead to weight loss? This all relies on mindful eating.
Mindful eating is a form of meditation that helps you gain control over your
eating habits. Its principles rely on:
• Eating only when hungry and
stopping once you’re full
• Eating slowly and without
distraction
• Engaging your senses by noticing
colors, smells, sounds, textures, and
flavors
• Learning to cope with guilt and
anxiety about food
• Paying attention to how certain
foods make you feel

These simple factors have been shown to help change people’s approach to food
and consuming it, which has led to better food choices and practices, causing
weight loss. If you are still skeptical about this, then science can prove that it actually
works. Results of a study done in Karaj, Iran, showed that participants who received
a combination of mindfulness and dietary regime lost more weight than those
who received just mindfulness training or dietary regime. Furthermore, those who
continued with the practice after the study were able to sustain weight loss.

Meditation practice: https://youtu.be/P2FS7O3NPkM

Day 21
How Does Meditation Help
Reduce Belly Fat?
As we have seen above, practicing meditation can lead to overall body weight
loss. However, if you are concerned about your ever-expanding waistline, can
meditation help reduce belly fat? Yes, it can. However, you must first remember
that spot reduction is a myth. You cannot lose weight in just one specific spot
of your body while leaving it in all other parts.

That aside, here is how meditation can help reduce belly fat:
Boosts Endorphins & Dopamine reduces cortisol levels, meaning that
This is done through the reduction of your body will not want to hold on
cortisol levels in the body. Cortisol is to excess fat preventing weight loss.
the body’s stress hormone, and when Leads to self-awareness
it increases, it leads to headaches, Sometimes, many of us do not realize
sleeplessness, weight gain, heart when we reach out for food. We do this
disease, and memory and concentration while working, watching T.V., or when
problems. In relation to belly fat, this we are bored. The heightened sense of
hormone makes your body hold on to self-awareness brought by meditation
excess fat, which then accumulates in will have you noticing your bad eating
your stomach and other body parts. habits. Once you stop them, then you
Meditation reduces stress, which will reduce belly fat.
Reduced emotional eating
Human beings are often ruled by their emotions and some turn to food for
comfort. Practicing mindfulness and meditation puts you in a better tune with
what you are feeling. This helps you sort out your feelings in a healthy way
instead of turning to food.
Meditation practice: https://youtu.be/Azd4ui3lrfk
17

Day 22
How Meditation Can Help
Reduce Binge Eating?

Binge eating or binge eating disorder

(BED) is a serious eating disorder
where those suffering from it often
find that they frequently consume
large amounts of food, and they are
unable to stop eating. They often eat
when they are not hungry, eat rapidly
during the binging episodes, eat
alone or in secret, and only stop when
they are uncomfortably full. After the
binging episodes, those suffering
from BED often feel depressed,
disgusted, ashamed, guilty, or upset
at themselves and their eating.

While this disease is often genetically

inherited, it can also occur due to
psychological issues and a dieting
culture. Thankfully, the practice of
meditation could help those suffering
from binge eating. A review of 14 studies
done in 2014 showed that mindfulness
meditation has a significant positive on
this problem. It helps reduce binge and
emotional eating to those afflicted by
these factors. However, more research
is still needed on this matter.

This could be due to the principles

of mindful eating that teach people
how to better approach food and
its consumption, as well as their
feelings of guilt when they “eat the
wrong things”. Others suggest that
this disorder could be treated using
mediation and Dialectical Behavior
Therapy, which helps better regulate
stress, emotions, and helps people
live in the moment. If you are suffering
from BED (or suspect that you are),
please speak to a doctor or therapist
so they may advise you on the best
treatment options.

Meditation practice: https://youtu.be/Xnx4jSUaW3U

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Day 23

Meditation and Diabetes: How this

practice could help manage and even
prevent Type 2 Diabetes?

Type 2 diabetes is a chronic

condition that occurs when
your body resists the effects
of insulin, or it does not
produce enough insulin to
maintain normal glucose
levels. It is a condition that
affects both adults and
children. Its causes stem
from genetics, overweight,
and sedentary lifestyle.

So, how can meditation

prevent or help manage this
condition? The main benefit
lies in how this practice helps
with the reduction of stress.
While stress does not cause
the disease, it is suspected
that high levels of stress
hormones in the body can
aggravate diabetes.

These high levels raise your blood sugar levels, activate fat cells, impair glucose
tolerance, increase insulin resistance, and impact blood pressure. They also
impair the functionality of the pancreas. High blood glucose levels are especially
deadly to those who are suffering from type 2 diabetes. Studies have shown
that people who are suffering from diabetes that tried meditation experience
improvements in their body weight, glycemic control, and blood pressure.

Meditation practice: https://youtu.be/D5iq1pGgCS4

19

Day 24.
Can Meditation Reverse Heart Disease:
Benefits of Meditation for the Heart

Regular
meditation
is also great
for your
heart health.
Here is how:

• According to Harvard Medical School, regular meditation could raise your

heart rate variability (HRV), which could result in a reduced risk of heart disease.
• Lowers blood pressure. High blood pressure increases your risk of several
serious and potentially life-threatening health conditions, such as heart failure,
stroke, heart attack, and aortic aneurysms.
• Reduces anxiety. A side effect of anxiety is an increased heart rate. A fast
heart rate is bad for you as it increases your risk of stroke, heart failure, sudden
cardiac arrest, and death.

Meditation practice: https://youtu.be/xaLnDbbN1eo

Day 25
Is Mindfulness the Same as Meditation?
No, mindfulness is not the same as meditation, although they can be used
together to achieve positive results. Meditation helps you be in-tune with
yourself and your surroundings with no judgment of it all. Practicing it brings
you a sense of calmness and peace.
On the other hand, mindfulness is described as the ability to be present in the
here and now, fully engaged with whatever you are doing at the moment.

To practice mindfulness in your daily life, you will need to:

• Pause before acting - I.e., listen to the sound of the phone ringing first before
answering it, or feel the weight of your body in your chair before beginning
your work for the day. Just wait a moment after doing something or before
starting on something else.
• Listen wholeheartedly. This means listening without scrambling to think of
an answer, judging, or drifting off to daydream.
• Focus on your breathing. Paying attention to how your body naturally
breaths without trying to control the process gives you a minute of peace.
• Connect with your senses. Pause and sniff your coffee before drinking it,
chew slowly, so you may savor the taste of your food, stop for a minute and
admire the roses, walk barefoot in the grass, etc.
• Do the things you love and immerse yourself whole-heartedly into the
experience.

Meditation practice
https://youtu.be/jWbe1pHmX-Q
20

Day 26
How Do I Know if Meditation is Working?
Unlike physical exercise that shows results in weight loss or bigger muscles,
meditation does not really have outward signs to show that it is working for you
or that you are doing it right. So, how can you tell if it’s working?

• You are sleeping easily and through

the night.
• You are worrying less and have
fewer panic attacks.
• You can take a step back and weigh
your options without a crushing sense
of anxiety.
• You do not fall sick as often. • Some weight loss
• Feeling energized, instead of being
lethargic, even without that cup of coffee.
An increase in your self-esteem and self-
worth.
• Your mind does not wander as
often, and you are always present in all
situations.
• You are more compassionate and
do not feel the need to judge others.
Instead, you take the time to understand
and resonate with them.
• Better concentration
• You are less reactive, especially in
confrontational situations.
• Your posture is better, or you can
notice when you do not have good
posture.

Meditation practice: https://youtu.be/ibT9KlE_TvI

Day 27.
Meditation Tools and Accessories
to Help You Find Your Zen
Here are some tools that can help you meditate better or ease you into the practice better:

• Noise-canceling headphones. • A Tibetan singing bowl. These

Meditation often needs a quiet bowls have long been used by
environment. This can be hard if you Buddhist monks meditation practice.
are stuck in an office or have children When they are played, they vibrate
or roommates who cannot give you and produce a rich, deep tone that
a moment of peace. Just put on your promotes relaxation.
headphones and give yourself a few • Mindfulness apps. Whether you
minutes to meditate are on android or IOS, numerous free
• Yoga beads. They are used by and paid apps can help you find your
people to help the mind focus on Zen. Some quick research on what
meditation. You use them to count they offer and their ratings will help
your breaths or mantras in sets of 108 you pick the best one for your needs.
repetitions. • Meditation music. To help you
• A comfortable cushion . Meditating relax and focus.
in bed could lead to sleep, and doing • Essential oils and a diffuser. Oils
it on the floor could lead to discomfort such as lavender, sage, and peppermint
and fidgeting, thus breaking your have been used in meditation due to
concentration. Find a comfortable their calming and cleansing properties,
cushion to help you meditate without as well as their help with focusing.
falling asleep and support good posture.

Meditation practice: https://youtu.be/MyAuOsMOaRI

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Day 28

Meditation:
The Bottom Line

Meditation, while it may have some unfavorable side effects in some people, over
the years, has shown that it has more benefits than disadvantages. Other than
helping with stress and anxiety, it goes further to help alleviate symptoms of and
even prevent chronic illnesses like type 2 diabetes and cardiovascular diseases.
They can also help people with their self-esteem, improve concentration, and
feel more energized.

A word of caution, however, if you or your family has a history of mental illness,
please first speak to a therapist. So they may advise you if meditation is good
for you. Despite the many benefits of this practice, it is not worth triggering
any mental illness.

Meditation practice:
https://youtu.be/IcTZYQBE028