30-Day Mindfulness Meditation Challenge

Beginner/Intermediate | 30 days | 1-2 guided meditations/day

Welcome

Establish and maintain a regular mindfulness practice in this challenge taught by DoYogaWithMe’s founder, David Procyshyn. David’s clear and simple instruction makes these meditation techniques accessible to people of all ages and experience levels, and the challenge’s built-in repetition provides enough practice to let each skill really sink in. Through daily video and audio meditations, you’ll work to build a solid base that will help you integrate mindfulness into your daily life.

This meditation challenge is absolutely free, so you can learn the many benefits of mindfulness - including anxiety and stress reduction, and greater overall well-being - without breaking the bank! All that’s required is a little time and commitment, so grab a seat, take a few deep breaths and let’s begin!

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Week 1

Days 1 to 4

Mindfulness Meditation: A Guided Meditation on Focus

Duration:
13
:
55
User avatar for David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner
Props: Blankets

We begin by learning the art of simply paying attention. A common starting point in mindfulness practices like vipassana, establishing focus can nonetheless be challenging for beginner and experienced meditators alike. You will be repeating this practice for the first four days to let your mind learn, or relearn, this pattern. It’s okay if your mind wanders from time to time. Just bring it back.

Days 5 to 7

Mindfulness Meditation - Focus

Duration: 15:40

Eliminating the visual component of meditation instruction can help bring the practice more inward, so, for the next three days, your exploration continues with the audio version of David’s guided meditation on focus. Here again, repetition is your ally. Get used to being still. Stay diligent. Bring your focus back. You are building the foundation of your practice. It doesn’t take long to feel the benefits of meditation, including relaxation, stress reduction and greater overall well being.

Week 2

Days 8 to 11

Mindfulness Meditation: A Guided Meditation on Expanding the Mind

Duration:
13
:
33
User avatar for David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner
Props: Blankets

Now you are ready to take your next step toward mindfulness: learning to shift from a feeling of focussedness to a feeling of expansion and spaciousness. It’s a natural progression, but one that can take time and, yes, repetition. From days eight to eleven, you will learn to access and explore this feeling of spaciousness, which is often accompanied by a deep, abiding calm.

Days 12 to 14

Mindfulness Meditation - Spaciousness

Difficulty: 16:16

Again working to bring your practice more inward, you will spend the last 3 days of week 2 listening to David’s audio meditation on spaciousness. Nearly two weeks into this challenge, you may need to indulge in a little self-talk to stay with it, but remember to be kind to yourself. We are all just learning. The mind wanders. It’s okay. Lead it back gently.

Week 3

Days 15 to 18

Mindfulness Meditation: A Guided Meditation on Impermanence

Duration:
10
:
27
User avatar for David Procyshyn
Instructor David Procyshyn

Difficulty: Beginner
Props: Blankets

The third week of your guided meditation journey will be spent moving towards a visceral experience, or apprehension, of impermanence. The ephemerality of all things is a fact most of us ignore or resist, but meditation can both open us to this reality and remove our fear of it. In this sense, meditation is less about “creating mindfulness” than it is about dropping out defenses and accepting what is both natural and true. In this class, David gently nudges you towards letting go.

Days 19 to 21

Mindfulness Meditation - Impermanence

Duration: 13:04
 

For the last 3 days of week 3, you again work to explore impermanence more deeply through David’s guided audio meditation. This is your time to turn everything off and open yourself up. Stay with it.

Week 4

Days 22 to 28

Mindfulness Meditation - A 10-Min Practice

Duration: 11:03

For your final week, we recommend that you move from practising mindfulness once a day to practicing it twice. Once in the morning and once in the evening works well for many, but feel free to fit your practices in however you can. David’s A 10-Min Practice is a great option during this challenge’s final week, but you may wish to go back and listen to some of the other meditations as well. Remember that mindfulness is a journey with no defined end. There is no place that you need to be and no time you need to be there. Review the basic principles as often as you like, and practice regularly with patience and compassion. You may be surprised by how mindfulness can permeate and enhance your life!

In Conclusion

Congratulations! You completed our 30-Day Mindfulness Meditation Course! Let us know what you thought of it by commenting below!