I hope you’re all set for my fifth 30-day challenge! For any newbies out there, every month I’ll set you a new challenge that will help you make a small but meaningful change to your life.

You can get involved and find support on the path to self-improvement by taking a quick selfie, posting it on Instagram and tagging @becker_living.

So, what’s this month’s challenge?

This month’s task follows on neatly from my last 30-day challenge. To get the most out of your ‘10 minutes of me-time’, try meditative techniques and discover a hidden sense of oneness.

Meditation has long been misunderstood in Western culture. But, it’s been practiced by many nationalities and religious groups for thousands of years and to great effect. At its core, meditation is an almost spiritual activity that enables you to cast off negative thought patterns and distractions that would otherwise destabilise you both psychologically and emotionally.

Doctors are only just starting to discover all the potential benefits of meditation, but you can start to experience them today.

What are the benefits of meditation?

There are so many holistic benefits that come with meditation. Physicians have found that practicing it regularly can help you:

  • Strengthen your immune system by up to 50%
  • Reduce feelings of depression and anxiety by 75% and 30% respectively
  • Enhance your sense of wellbeing by as much as 65%
  • Improve focus by around 10%

There’s a whole variety of other things to love about meditation too, such as:

  • Concentrating grey matter in the brain
  • Lengthening attention span
  • Reducing reliance on stimulants
  • Enhancing mental strength and emotional intelligence
  • Lessening feelings of physical pain[1]

How can I make the most out of meditation?

First, decide which type of meditation best suits your personality.

Concentration meditation

Concentration meditation relies on repetitive actions that help you focus on a single point. If your mind wanders, let the thought carry on without you and return to your singular focus. Try the following activities to inspire concentration meditation:

  • Focus solely on your breathing, or a singular point in your visual field
  • Repeat a word or chant, or listen to a repetitive sound
  • Count a physical or imagined collection of objects (rice, beads… even sheep!)

Mindfulness meditation

Mindfulness meditation lets you move with your thoughts, but requires you to observe them in a passive way without emotion or judgement.

Set the scene

Now, you’ll need to set a scene that gives you the sense of tranquillity you need to meditate. Try a combination of these techniques:

  • Find a peaceful spot, either in a natural environment or somewhere private indoors
  • Sit or lie in a position that gives you absolute comfort with no distractions
  • Close your eyes or focus on a single spot
  • Reduce external noise and movement to a minimum
  • Wear comfortable clothes and breathe naturally
  • Set a 10-minute timer, then forget all about your phone!

With practice, I hope you’ll find meditating as refreshing and enlightening as I have. If you want to join in the challenge, just post your meditation pics on Instagram and tag @becker_living.

Join me next month for the next 30-day challenge, or sign up to my integrative life coaching course and get set to unleash your inner strength!

[1] liveanddare.com/benefits-of-meditation/

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