Meditation Challenges
Dip Your Toe In – One Week Challenge
| Mon | Tue | Wed | Thur | Fri | Sat | Sun |
| 5 minutes | *7 minutes | 8 minutes | 10 minutes | *12 minutes | 13 minutes | 15 minutes |
Build a Habit – One Month Challenge
| Day 1 3 minutes | Day 2 5 minutes | Day 3 * 7 minutes | Day 4 7 minutes | Day 5 7 minutes | Day 6 8 minutes | Day 7 10 minutes |
| Day 8 10 minutes | Day 9 * 12 minutes | Day 10 13 minutes | Day 11 15 minutes | Day 12 15 minutes | Day 13 16 minutes | Day 14 * 17 minutes |
| Day 15 17 minutes | Day 16 17 minutes | Day 17 * 18 minutes | Day 18 19 minutes | Day 19 20 minutes | Day 20 20 minutes | Day 21 * 20 minutes |
| Day 22 22 minutes | Day 23 * 22 minutes | Day 24 25 minutes | Day 25 25 minutes | Day 26 28 minutes | Day 27 28 minutes | Day 28 30 minutes |
Writing Challenges
Prompts
| Lists: 1 word answers |
| Write 3 things you liked to do as a kid |
| List 4 things you do that make you feel joy or peace, even a little |
| List 5 things that you are grateful for |
| List 3 things you miss |
| Short answer: just a few words to answer |
| I like to go… |
| When I was young, I was… |
| When I’m afraid, I… |
| Longer sentence stems: a few lines to complete |
| When I was young, I expected to be able to… |
| Now I believe… |
| What I carry is… |
Find some truth – Streamline consciousness writing
This one is simple, but not necessarily easy. Basically, you just write without trying to think about it. So starting off with, “I don’t know what to write” on repeat until your hand just writes something else. In “The Artist’s Way” by Julia Cameron, she has this wonderful tool where you start the day with 3 pages of writing in this way. It’s pretty impossible to lie to yourself for that long. This is a powerful tool. Give it a shot, any amount is good, 3 pages is recommended.
For some other ideas and inspiration, check out What Is Within You on Pinterest…