30-Day Meditation Challenge for Beginners (With Guided Meditations)
By: Team Asprey
- In his new book “Game Changers,” Bulletproof Founder Dave Asprey discovered a common thread among the world’s top performers — they meditate.
- Meditation teaches you to stay in the present moment and gives you the power to choose how you respond to life.
- Meditation rewires your brain and creates new neural pathways that will make you happier, calmer, and more focused.
- During the Bulletproof 30-Day Meditation Challenge, you’ll meditate every day.
- Below you’ll find 6 different guided meditations created exclusively for Bulletproof readers by world renowned meditation experts.
- You’ll also find two unguided meditations for those days you want to go it alone.
- Once the challenge is over, don’t stop now! Read on for ways to stick with your meditation practice.
Who do you hope to be in this new year? Do you want to feel less anxious and more calm? Better able to handle the little (and the big) stressors that life throws your way? Or maybe you want to gain a clearer sense of who you are and what you want. Meditation may be the answer you’re looking for.
In his new book “Game Changers: What Leaders, Innovators, and Mavericks Do to Win at Life”, Bulletproof Founder Dave Asprey discovered a common thread among the world’s top performers — they meditate.
No matter what type of meditation you choose, a regular practice will make you more aware of your automatic thoughts and behaviors. You’ll learn when to trust what that voice in your head is telling you, and to recognize when it’s lying to you. With that awareness you’ll have more control. Meditation teaches you to stay in the present moment and gives you the power to choose how you respond to life. When you own that voice in your head, you set yourself up for success. Meditation actually rewires your brain and creates new neural pathways that will make you happier, calmer, and more focused.
But meditating can be intimidating, especially if you’re new to it. That’s where the Bulletproof 30-Day Meditation Challenge comes in. You’ll meditate every day for the duration of the challenge, using the meditations below. That’s 30 days of meditation, and 30 days to a calmer, more centered you.
How the meditation challenge works
Your goal is to meditate every day for the next 30 days. That’s the only rule you have to stick to. The meditation you choose to do each day is up to you. Below you’ll find 6 different guided meditations, each of them aimed at improving a different area of your life. These meditations were created exclusively for Bulletproof readers by world renowned meditation experts. You can access each meditation below (they’re free!). You’ll also find two unguided meditations for those days you want to go it alone.
So here’s what to do. To start, read through each meditation below and pick the one that resonates the most with you. Do your palms get clammy at the mere thought of public speaking but you have a big presentation coming up at work? Choose the meditation for extraordinary performance and confidence. Or maybe you’ve been dealing with chronic backache. If so, try the body scan for pain. Perhaps you’d simply like to feel more grounded and in the moment. The breathing ball is the meditation for you.
So go ahead and decide which meditation you’d like to try for the first day. If you enjoyed it, you can repeat it on day 2, or pick a different one. Each day you will choose one meditation from the list below.
Remember, the only rule for this challenge is that you meditate every day. If you’re crunched for time on one of the days, it might make sense to do 5 minutes of an unguided meditation. If you find yourself with more time to spare, then perhaps a longer, guided meditation is the way to go. The key to succeeding at anything is to tailor it to your needs and find what works best for you. Your meditation practice is going to look different to your friend’s or that influencer you follow on Instagram.
Meditation tips for beginners
If you’re a meditation newbie, meditating can be scary. That’s why many people never try it, or they start and give up after just a few sessions. It’s easy to get frustrated when the thoughts start crowding in. And they will. The trick is to release any expectations and simply observe your thoughts, writes Asprey in Game Changers. Accept whatever feelings come up, then simply let them go and return to your breath.
You can meditate at any time of day. Some experts suggest meditating in the morning, since your mind tends to be quieter when you first wake up. But don’t get too hung up on timing. The most important thing is that you do it each day, morning or night. Sitting with your legs crossed and your eyes closed is the standard meditating pose, although some guided meditations may ask you to lie on your back. Pick the position that is most comfortable for you.
Are you ready to get your Zen on? Here are your meditations for the next 30 days. Ready, set, ommm.
Visualization for energy & success
This meditation uses principles from Dr. Barry Morguelan’s “Energy For Success” method. Morguelan is one of 12 remaining masters of this form of training in the world, as well as a highly respected gastroenterologist in Los Angeles. Decades ago, he was inspired to go on a global search for alternative forms of healing that could complement Western medicine. After years of searching, he went to mainland China where he underwent rigorous training in this ancient Chinese Energy discipline. He has since worked with high achievers including Tony Robbins, Jay Abraham, Dave Asprey, Olympic and professional athletes, musicians, and playwrights.
Loving-kindness for compassion & forgiveness
Shaman Durek is a third generation healer and spiritual advisor to Gwyneth Paltrow and other A-list clientele. Durek acts as a “bridge” between the spiritual and physical planes, and applies ancient spiritual wisdom, coupled with decades of devoted study and practice, to help bring success, happiness, and healing into clients’ lives. If you found this meditation helpful, listen to Shaman Durek’s Bulletproof Radio Podcast episode.
Meditation for extraordinary performance and confidence
The Ziva Technique is a powerful trifecta of mindfulness, meditation, and manifesting designed to unlock your full potential. Its benefits include less stress, deeper sleep, improved immune function and extraordinary performance.
Emily Fletcher is the founder of Ziva Meditation, the creator of The Ziva Technique, and regarded as a leading expert in meditation for high performance. Her debut book, “Stress Less, Accomplish More” will be published by HarperCollins on Feb 19.
Breathing for mindfulness and to ease stress & anxiety
Rod Francis is head of coaching faculty at the Human Potential Institute as well as creator and lead teacher of their 8-week mindfulness program (the next one starts in January). He is a qualified Mindfulness–Based Stress Reduction (MBSR) teacher at UMass Medical School. He has been practicing meditation for more than 35 years and continues to sit regular silent teacher-led retreats in the western Insight (or Mindfulness) tradition.
Body scan for pain
A body scan meditation releases tension and brings awareness to every part of your body. You simply acknowledge and accept whatever bodily sensations come up, and let go of judgement. This process helps relieve stress and ease physical pain.
Breathe in for 4 seconds as the ball expands, and breathe out for 4 seconds as the ball contracts.
Simply listen to the sounds of the river and focus on your breath. Observe as you breathe in and out. Thoughts will come up, and that’s okay. Just allow them to pass by without judging them, then return to your breath and the present moment.
What happens next
If you stuck with the challenge for 30 days, you’re likely feeling less anxious and stressed, and more aware of your automatic thoughts. Even though the challenge is over, don’t stop now! Ideally you’ll stick with a meditation practice for life. If you enjoyed any of the above meditations, you can keep doing them.
If you’d like to explore more guided and unguided meditations, test out these 5 best meditation apps. You can also try this guided meditation to clear your mind and find happiness, or feel like you got a full night’s sleep with this yoga nidra routine.
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