"21-Day Meditation Challenge" by Elisha Goldstein
So, I have embarked on another meditation challenge... This time guided and created by Elisha Goldstein who is one of my 'teachers' from 'Insight Timer''. I have done some reviews on his guided meditations previously on my other page "Meditation Journal" (8th January).
** You may find the audio guide for most of the meditations described below here
Day 1: Body Scan - January, 11th.
I love body scan meditations as I can feel (and watch) the sensations of my body without reacting to them but just letting them be. I'm used to doing body scan meditation nearly everyday - normally before going to bed or when I wake up as I like to "listen" to what my body is trying to tell me after a long day (or not) or when I'm about to start a new day. It also helps me to notice what my mind is or have been up to: is it restless, busy, worried, ruminating, grinding, "throwing bricks on my shoulders"? Or is it calm, restful, contented, present with me, "throwing me flowers"? Or is it not bothered at all?
Time: 10.22 mins
App: Ruzuku
Day 2: "Awareness Practice" - January, 12th.
I usually follow my heart when it comes to picking a daily meditation to practise and I think that I did the right thing by choosing "Awareness Practice" today as I woke up feeling a bit 'disconnected'. I always enjoy when asked to alert our awareness to the sounds around (and "the Universe" as this one dared us) and feel how the body reacts to them and how they (the sounds) may be transformed by our imagination from a hearing perception to a visual and maybe colourful experience. In my case, roosters crowing and birds singing, water running from my garden water feature, a few voices chatting far away, leaves on the trees rustling.. they all started becoming part of a lively and vivid story soundtrack that my mind quickly began composing... as if they were part of a real movie scene! Until a few bells sounded in as a reminder to come back to the here & now. It's enjoyable then when you realise that you are starting to be able to distance yourself away from it all and become a silent witness of your own compositions and creations so as noticing how your body at that particular time is reacting to the whole experience... Magical!
Time: 15 mins.
App: Ruzuku
Day 3: "Mindful Focus" - January, 13th.
Today I thought of starting the day with a session to enhance my concentration, instead of my usual morning body scan. This was just what was needed to start the day in connection with myself, my body: "No need to control.. be aware of body breathing.. direct your attention to the sensations of nostril & upper lip... notice the sensations of the body... no need for concentration on outcomes... mindfully present for the cycle of the breath..." Although not a Body Scan per se but felt like it without scanning every bit of your body. I did experiment with the counting, "if it's helpful"... and it was! Sometimes I feel it does help as it gives me a more stable focus on my breathing and the mind seems to get the message more quicker, too! Felt good afterwards.
Time: 10 mins.
App: Ruzuku
Day 4: "Growing Compassion" - January, 14th.
I've been practising "Loving-Kindness/Compassion" meditation for a while and every time those dark feelings are present you feel charged with negative body sensations and bad emotions. This meditation helps you to deal with those unwanted thoughts in a kinder & compassionate way - allowing your body to respond in a more positive manner. As a result, this makes you feel more positive as well. Love it. "I'm willing to know it. Contacting the darkness and feeling the spaciousness"
Time: 10:24 mins.
App: Ruzuku
Day 5: "Loving-Kindness" - January, 15th.
I've learned in the past year or so to, every now and again, try to clear my mind of unnecessary and harmful feelings that keep popping up to remind you of that person who's upset you. I think that there is nothing better and cleansing than doing a meditation to help you recognise & accept those persistent, bothering feelings. Very handy for me today as I've dealt with a couple of difficult people recently and it's kinda bothering me quite persistently, I've noticed.
Here we have the same commonly used Loving-Kindness practice structure - Thinking and 'seeing' that person sitting in front of you - saying mentally and feeling what you are saying through your in-breath & out-breath - these phrases:
"May you be happy".
"May you be health in body & mind".
"May you feel safe and protect from inner and outer harm".
"May you feel free from fear, a fear that keeps you stuck".
I like the introduction of the uncomfortable feeling of fear - my first time using this in a Loving-Kindness practice, actually. Picking one by one in this order - I usually start with myself first: a) A person (or an animal) you love & care about - feeling your breath with hand on heart; b) Someone who is indifferent to you (you neither like or dislike); c) Someone who you find 'difficult' to deal with;d) the entire world (all of us, all living beings) - I like starting with my garden plants, birds, etc. than my neighbours, my community, my town, my county, my country, the whole planet, then finally the whole Universe.
***Always connecting with the feelings in your body and heart through each breath (in & out)."Finishing the meditation by noticing how you feel now, how the emotions in your body are present and thanking yourself and all the people you included in this practice". It's so liberating and positive this practice is... quite enjoyed it.
Time: 7 mins.
App: Ruzuku
Day 6: Stability Meditation - January, 16th.
Again, I let my heart pick the meditation and it did not let me down as my mind was (again!) in need of a bit of focusing... this was exactly what it got! Felt more in tune with myself afterwards and pleased that I've taken some time for helping myself today... may I be relaxed, alert and more aware :-)
Time: 10 mins.
App: Ruzuku
Day 7: Growing Joy - January, 17th.
I enjoyed this meditation very much! I specially loved the intention for wishing well to yourself, to others, to the whole planet and beings.... it made me feel the wonderful sensations of joy and kindness by bringing to mind "someone who makes you smile, someone who, when you think of them, love just flows naturally... imagine how you can join together... seeing the greatest potential for joy"... I felt an immense and beautiful feeling of gratitude and kindness... "sensing it in your heart as when you're breathing... acknowledge the appreciation of love and joy you've taken in this moment... act of self-love, acknowledging that you can bring this joy into your daily life". Mentally saying silently:
"May I deeply appreciate & savour the good moments in your life".
"May the joy you experience continue to grow".
"May we all be filled with joy & gratitude".
Time: 10.30 mins.
App: Ruzuku
Day 8: "Relax & Awake" - January, 18th.
A lovely meditation to start the day and balance your relaxation and awareness through the in-breath and out-breath.
Time: 10 mins.
App: Ruzuku.
Day 9: "Relax & Retune" - January, 19th.
"Feeling the entire body... softening the muscle, the eyes..." That's what exactly what I needed today, really: "An opportunity to relax more deeply into the body."
"Deep relaxation really revolves around the breath"... If we can learn to relinquish any control this body natural tendency to breath.. allowing and let it be... releasing all the activity of the mind, the business, releasing tension of the body... being clear and aware... I felt much more relaxed and in tune with my body and myself as my mind today (as usual, perhaps!) has been wandering off into its own business nearly non-stop so today's practice, as its title says, gave me a chance (or I gave myself a chance actually) to tune into my body and relax.
Time: 10.46
App: Ruzuku
Day 10: "Nourishing Breath" - January, 20th.
I started to notice a part of my body "that's tense or holding... and soften them as needed in this moment... playing with that balance of being relaxed and awake..." - my abdomen . I did integrate counting to help myself focus on the breath to get the sense of balance and awareness of my body to "bringing up an attitude of nourishing" my body with a hand on gently on my heart as I naturally breath, feeling the gentle "touch of the hand, the warmth, the sensation of connection... a tender connection"... Feeling the nourishment of the breath into the body and mind... breathing in, nourishing... breathing out, softening." Love, strength, calm, easy, acceptance... breathing whatever I needed now, at this moment in my life... breathing out, softening.
Time: 10.46
App: Ruzuku
Day 11: "Integrated Mindfulness Practice" - January, 21st.
I'm gonna have a busy day today. So, it was a good choice to start the day with a breathing meditation and just watch the body raising & falling naturally and relax. I used the counting technique in the space between the breaths to boost my concentration and keep the (ever so busy) mind still. As I'll need loads of attention and concentration throughout the day I've also done "Mindful Focus" as well - see review above.
Time: 9.35 min.
App: Ruzuku
Day 12: "Self-Compassion" - January, 22nd.
I am very fond of Loving-Kindness/Compassion" meditation as a contemplative practice that helps to boost those lovely feelings of compassion and empathy toward yourself, people you care about and those who you find difficult. I have been practising it every now and again when I kind of need it. However, I am now willing to start practising it on a daily basis as to improve the way I have been managing conflicts within myself (inside) and with others (outside) - specially those I have been struggling with - in a more tender, loving and compassionate way. I loved the way this one goes about exploring the "hurt, the shame, the vulnerability, the darkness... breathing out - sensing it floating in the space of kindness and tenderness...: allowing wherever arises to be touched with warmth, tenderness and love... breathing in, breathing out and letting be".... And kindly looking with warmth at "any part of your experience at the moment that's asking for a healing sense of attention - maybe a place that there's a darkness... a conflict with another person... something that feels unacceptable about yourself... a negative thought or the mind worries... as you sense into this notice how it's like to live with this... and connect with wherever place feels most vulnerable... allowing your face to express how it feels like to help you connect with this... breath in, contacting this place of vulnerability and darkness... the breath-in says 'I'm willing to notice this'... breathing out and knowing this darkness but also sensing the space that is here...the space inside and out." A wonderful practice.
Time: 10.24 min
App: Ruzuku
Day 13: "Self-Compassion" - January, 23rd.
I woke up today feeling as if I needed some TLC for myself and jumped straight to this meditation practice in a bid to notice and feel this space - filling it with compassion instead of overthinking about it and engaging with stories my mind was already creating about it and I'm glad I did it! Our mind needs no time to make up a novel or a movie out of our own feelings - usually exaggerating in full colour and loads of time (in my case at least) with dramatic sound tracks too! So today, I embraced my own creative, busy mind with passion & tenderness, without letting it wrap myself up with its own - sometimes dark, sometimes funny, sometimes just vividly - prolific stories without letting it involve myself but just kindly watching the responses of my body towards whatever is coming up, whatever is there and letting it go - just breathing in and breathing out - with no judgement.
Day 14: "Growing Compassion" - January, 24th.
Have decided to carry on with my exploration on compassionate response towards myself, towards things, feelings & emotions, towards others in a bid to let go of my relentless creative mind. Neither judging it nor stopping it but just watching it with compassion and creating a space for it to be felt loved - a space where it could stay in and being satisfactory content with itself without being judged or crucified - just kindly & compassionately letting it be. Just that.
Day 15: Body Scan - January, 25th.
Another busy day ahead with some activities that will need careful concentration and a focused mind... so, perhaps, a body scan to start the day off then a "Mindful Focus" to complement it will probably be a good idea, I thought!
Day 16: "Integrated Mindfulness Practice" - January, 26th.
I again will have another busy day which will involve some activities that will need careful concentration and a focused mindset. I used the counting technique in the space between the breaths to boost my concentration and keep the normally busy mind quiet. Of course, it has its own agenda but with a bit "not-bothered" plus love and care I managed to keep it mostly at bay without catching myself too involved in its business but my breath, really. Getting joyfully pleased with the balance I'm kind of getting with my senses of watching my breath and mind doing their jobs in the here & now with no involvement... much!
Day 17: "Growing Joy" - January, 27th.
Today, I'm going to have a relaxing day seeing good friends on the beach so I want to visualise them and feel our joy together (those friends and the beach too!) as they always bring me happiness and contentment. Plus a walking meditation along the beach as it also brings me such a sense of pleasure and calmness. Pity this kind of mindful meditation was not included in this programme though.
Day 18: "Self-Compassion" - January, 28th.
"Be nourish to myself and feel my body... setting my mind into its natural state....Sensing the nourish of the breath. Ease, calm, strength, love, focus..." Exactly what I was looking for today ❤️ ❤️
Day 19: "Mindful Focus" - January, 29th.
Today and tomorrow (specially) I'll need a lot of focus and concentration with a job I'm working on so I've chosen Mindful Focus, Body Scan, Integrated Mindfulness Practice plus Loving-Kindness to boost my concentration and awareness at the same time give me a bit of loving and kindness feeling.
Day 20: "Mindful Focus, Body Scan, Integrated Mindfulness Practice" - January, 30th.
Today is an important day for me, and again, I'll need a lot of focus and concentration in order to finish a job I've been working on very hard to get it done and over successfully, I hope. So I'll do it again: Mindful Focus, Body Scan, Integrated Mindfulness Practice plus Loving-Kindness to give myself a bit of self-confidence, concentration and awareness. Whatever the result is, I have to set my intention to be kind to myself.
"May I be peaceful. May I be calm. May I be focused. May I be kind to myself. May I accept whatever outcome...
Day 21: "Loving-Kindness" - January, 31st.
The last day of this "challenge". I'm so grateful I did it, again! Gratitude is the word. I'll do Loving-kindness & Body-Scan to congratulate myself for all the lovely work done in this last 21 days and also feel the feeling of gratitude flowing all over my body, filling my soul with this beautiful feeling that gratitude and self-care, self-love emanate... Thank you all for the lovely time we've committed ourselves to go through all this journey "together". Namaste.
Overall Review
Another Meditation Challenge done! Another journey of self-care and nourishment for my body, for my mind, for my soul. I feel great after completing this wonderful experience, knowing that I embarked on a journey to care for myself, for my body, for my feelings & emotions and did not find it - at any moment - a challenge in the slightest! I've been, in one way or another, involved with mindful meditation for around 9 years and in the last 2 years I have been meditating every single day for an average of an hour per day. In the last year or so, this has grown into, mostly, 5 sessions of between 20-30 minutes every single day - and for that I should congratulate myself. May I thank not only myself but everyone who has been involved, either directly or indirectly, in the whole discovery and caring experience that this journey has been. Namaste.