As of today I completed my 21-day meditation challenge and I succeeded! Honestly a huge part of me didn’t think I would, due to how many times I have attempted to maintain a regular meditation practice and not followed through. I think the 6-step approach that I laid out in my blog post 21 days ago really assisted me in successfully meditating for the past 21 days. Below I will comment on how I found each step to be helpful or how I amended it to be so.
1) Make a public commitment to meditating
I wrote a blog post about my meditation challenge which made me feel super accountable. I suppose I could have not written a follow-up post but I would have felt like I failed at meditating and blogging!
2) Make a daily checklist or write daily meditation time on a calendar
I printed a checklist and posted it on my fridge. I found that this was the BEST type of reminder since I go to my fridge multiple times a day. In the past I have put a “meditation” daily notation in my online calendar but I found it is too easy to gloss over. A checklist cannot be so easily ignored as that empty box beckons to be filled. For a list-maker, type-A personality like me it is very satisfying to be able to check an item off a list.
3) Create reminders on my phone
I pretty much forgot all about this step. I did initially add a reminder to my phone but I dismissed it the first time it went off and I never did receive another reminder again. I still think creating a phone reminder could be a valuable idea for helping to ensure regular meditation practice.
4) Make a list of meditation resources for quick reference
I referred to my list of meditation resources and made a point of utilizing a variety of them so that I wouldn’t get bored. What I found was that I really do love using the meditation apps on my phone because no matter where I am I have my phone by my side and it was easy to just click on the app and select a meditation. I actually created an app “Meditation” folder and put it on the home screen of my iPhone so that I would see it throughout the day. I can’t tell you how many times I ended up meditating because I glanced at this folder when checking my emails.
In addition to the ease of using apps, I really like how some of the meditation apps, such as Insight Timer, keep track of your progress which I found REALLY encouraging and motivating.
As for types of meditations, I really found “body scan” meditations really helpful for when I was feeling pain and even when I wasn’t. I am slowly learning to just “be present” with my pain through the use of these types of meditations.
5) Pick a realistic time of day to meditate each day as well as a realistic length of time
I originally said that I would meditate after eating breakfast. That happened exactly ONE time! I quickly realized that upon waking up I enjoy activating and stimulating my brain (ie. reading the news) not meditating. To ensure success I knew I had to choose a different time so I started meditating once I got into bed at night. The only problem with this time I realized what that I often fell asleep during the meditation. So I revised my goal time to the broad period of “after dinner but before bed”. This ended up being the most successful goal. The result has been that I have ended up meditating at all times of the day with evening being the most common time.
As for length of meditation, I have been meditating between 5 and 45 mins. per day. My original goal was 10 minutes per day so I am happy with what I have been managing to do. Some days are less than 10 mins but others are much longer. I would say that overall I probably average 15 mins. per day. I often find that I start with a short guided meditation but I enjoy it so much that I do another longer one right after the first.
6) Report back to someone
I told my therapist about my 21-day meditation commitment. I provided her with an update after one week of meditating and told her how I was going to amend my practice to be even more successful. I am to report back to her next week again. I think having a specific person to check in with REALLY increased the feeling of accountability.
Overall I am really, really happy and proud of myself but I don’t want it to end here. I want to ensure that I keep meditating every day. I also want to expand my meditation practice to include more specific chronic pain resources. So here are my next steps:
*I am going to keep doing all the steps in my 6-step process. I think it would be too easy for my practice to wane if I am not checking off a checklist, reporting back to my therapist, etc.
*I am going to incorporate more specific “chronic pain” meditations such as those by Jon Kabat Zinn and Peter A. Levine, some of which are listed on my website’s Meditation page.
*I am going to do more healing visualization guided meditations. I will try and see if there are any guided visualization apps for iPhone.
*I will report back here with another blog post!!!
I am always looking for more resources, inspiration, and suggestions so I would love to hear from you! Happy meditating!