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Challenger’s Journey – Day 53


Vault menu: Home | Instructions | Nutrition | Exercise | Challenger’s Journey | Prizes | Resources | Support


? Welcome to Day 53 of the Challenger’s Journey!

Each day for 8 weeks we’re going to help you think, eat, move, or sleep better.

  • ? Each week we will be focusing on 1 of the 4 pillars at a time.
  • ? Each day we will challenge you to take action with a daily mission that you need to complete.

Here’s a quick snapshot of what Week 8 looks like:


Today’s ? Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • ✅ Do 10 minutes of meditation before bed tonight.
  • ? [OPTIONAL] Share with us if you’ve ever meditated before and what you think about meditation in general in the Sleekgeek Facebook Group.
  • ? Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


More ? Info:

Meditation is a powerful tool that can be used at any time of the day for various reasons.

Tonight, however, we will be using a very beginner-friendly method as a way to help you calm your mind and improve your sleep.

For just 10 minutes before going to sleep, pick one of the two meditation strategies below and gie them a try.

What is meditation?

According to Wikipedia:

  • “Meditation can be defined as a practice where an individual uses a technique, such as focusing their mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state.”

In the past, meditation has been typically practiced in a more religious or spiritual context.

However, it has since become much more mainstream and modernised in order to combat the stress and chaos of modern life.

Companies like Apple, Airbnb, AOL, Google, Goldman Sachs, HBO, Intel, Linkedin, Nike, Procter & Gamble, Twitter, and Yahoo! all have in-house meditation and mindfulness practices for their employees to benefit from.

As Google’s Head of Mindfulness (Chade-Meng Tan) says, “It’s become scientific, it has been demystified. It’s going to be seen as fitness for the mind.”

The benefits of meditation:

The research on meditation and mindfulness is extensive.

Andy Puddicombe does a great job of inspiring you to see the benefits of meditation and mindfulness in his TED Talk: All it Takes is 10 Mindful Minutes.

According to Headspace’s List of Benefits, some of the well documented and scientifically proven benefits are:

  • Stress Less: Research suggests that in-person Mindfulness-Based Stress Reduction (MBSR) programs may help manage stress. In fact, a systematic review of 17 MBSR studies found the program to be effective in reducing psychological and physiological symptoms of stress.
  • Sleep Better: A meta-analysis of randomised controlled trials for insomnia found that eight weeks of in-person meditation training significantly improved total waking time and sleep quality in patients with insomnia.
  • Happier, Healthier Relationships: A study evaluating the benefits of an in-person mindfulness-based relationship enhancement program suggests that mindfulness enhances couples’ levels of relationship satisfaction, autonomy, closeness and acceptance of each other, while reducing relationship distress. In fact, three months after participating in the study, couples were still experiencing these improvements.
  • Manage Anxiety: Anxiety currently affects about one in fourteen people worldwide. That’s 7.3% of the total world population. A systematic review of in-person meditation training found that 69% of the studies analyzed showed meditation practice alleviated symptoms of anxiety.
  • Sharpen Concentration: Findings suggest that meditating for just four days is enough to improve novice meditators’ working memory, executive functions and their ability to process visual information.

Precision Nutrition, whose certification and coaching curriculum we use in the Sleekgeek Coaching Program (yes, mindset, mindfulness, and stress play a big role in better nutrition), also add in their “Good Stress, Bad Stress” article that it can help to rewire your brain to reduce your risk for anxiety and depression by improving:

  • Neurogenesis: The growth of new neural connections and brain cells.
  • Emotional regulation: In other words, your ability to manage your feelings.
  • Memory and recall.
  • Development of the brain’s gray matter: Even after only a few weeks.
  • Our ability to regulate our body clock.

And finally, Healthline also brings a few more points to the table such as that meditation can enhance self-awareness, lengthen attention span, generate kindness, help fight addictions, help control pain, and decrease blood pressure.

It’s clear that if we could package the benefits of what meditation provides into a pill or supplement, EVERYONE would want it!

It’s a good thing that you can get started with just a few minutes per day without any specialised equipment.

Meditation for real, everyday people:

At Sleekgeek, our mission is to inspire 1 million people to transform themselves and lead a better quality life.

That’s why we are taking on the challenge of making meditation and mindfulness easy to do.

We want to make it something that real, everyday people like you and us can benefit from. Such as a small do-able daily practice to help you find contentment, greater clarity, and improved feelings of wellbeing and happiness.

There are many different methods of meditation out there, although they can usually be categorised as either:

  • Calming Meditation where you concentrate on a particular object, such as your breath, a mantra, a visualisation, a physical object, or even physical sensations within your body. Benefits include a quieter, more peaceful state of mind, and improved concentration.
  • Insight Meditation where you focus on gaining insight into “the true nature of reality” by focusing on impermanence, suffering or unsatisfactoriness, and the realisation of non-self. Benefits include transforming your mind by developing qualities such as wisdom and compassion.

At Sleekgeek, we follow along with the Headspace methodology of combining techniques from both calming and insight meditation in a non-religious and non-spiritual way.

We won’t ask you to chant mantras, burn incense, or even sit cross-legged…

Instead, we see meditation more like exercise for the mind that can be used in conjunction with physical exercise and good nutrition to create a healthy well-balanced lifestyle.

How to meditate:

For tonight’s 10 minutes of meditation, we have two different strategies that you can try.

#1: The Headspace Strategy:

So, the first 10-minute meditation strategy comes straight from Headspace, who’s app we use for our Sleekgeek 10-Day Meditation Challenge.

You can find the original article “How to meditate in ten minutes” by Andy Puddicombe here.

STEP 1: GET SETTLED

  • Find a quiet space where you can relax.
  • Sit comfortably in a chair with your hands resting in your lap or on your knees. Keep your back straight – sitting at the front of the seat might help. Your neck should be relaxed, with your chin slightly tucked in.
  • Commit to spending the full time on the meditation, whether you find it difficult or easy.

STEP 2: BREATHE DEEPLY

  • Defocus your eyes, gazing softly into the middle distance.
  • Take five deep, audible breaths: in through the nose and out through the mouth. On the last exhalation, let your eyes gently close.

STEP 3: CHECK-IN

  • Take a few moments to settle into your body. Gently observe your posture, and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs.
  • Acknowledge your senses: notice anything you can smell, hear or taste, sensations of heat or cold.

STEP 4: SCAN YOUR BODY

  • Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or discomfort. Don’t try to change what you find, simply take note of it. Scan again, although this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.
  • Now turn your awareness to your thoughts. Notice any thoughts that arise without attempting to alter them. Gently note your underlying mood, just becoming aware of what’s there without judgment. If there’s nothing obvious, that’s fine, too.

STEP 5: OBSERVE THE BREATH

  • Bring your attention to your breathing. Don’t make any effort to change it, just observe the rising and falling sensation that it creates in the body. Notice where these sensations occur – be it your belly, your chest, your shoulders, or anywhere else.
  • For a few moments, focus on the quality of each breath, noting whether it’s deep or shallow, long or short, fast or slow.
  • Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation,and so on, up to 10. Then start again at 1.
  • While doing this, it’s completely normal for thoughts to bubble up. You don’t need to ‘do’ anything – just guide your attention back to the breath when you realise the mind has wandered off. If you can remember the number you’d counted up to and start again from there, or simply start from 1 again.
  • Don’t rush the breathing and just allow it to continue at its own pace and rhythm.
  • Continue until the timer sounds.

STEP 6: ALLOW YOUR MIND TO BE FREE

  • Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans, or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.

STEP 7: PREPARE TO FINISH

  • Become aware once more of the physical feelings: of the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap. Notice anything you can hear, smell, taste or feel.
  • When you’re ready, slowly open your eyes.

STEP 8: CONGRATULATE YOURSELF

  • Well done! You just meditated for a full 10 minutes. Recognize how you feel—is it different from when you first sat down to meditate? Remind yourself of this feeling the next time you feel stressed or worried, and know that with just 10 minutes of meditation, you might feel a little bit better.

Full credit to Andy Puddicombe of Headspace for the strategy.

#2 – The Precision Nutrition Strategy:

So, the second 10-minute meditation strategy comes straight from the Precision Nutrition, whose certification and coaching curriculum we use in the Sleekgeek Coaching Program (yes, mindset, mindfulness, and stress play a big role in better nutrition.

You can find the original article “Good Stress, Bad Stress: Finding Your Sweet Spot” by Krista Scott-Dixon and Brian St. Pierre here.

STEP 1: GET COMFORTABLE.

  • Find a comfortable, quiet, private place.

STEP 2: SIT OR LIE DOWN.

  • Whatever seems most convenient, the position doesn’t matter, as long as you’re relaxed.

STEP 3: GET A TIMER GOING.

  • Set a timer for 5 minutes, and then forget about counting down how long it’s been. That’s your timer’s job. It’ll take care of you.

STEP 4: CLOSE YOUR EYES.

  • Try to keep them closed for the full session, but it’s not the end of the world if you do need to open them for whatever reason. Just keep going.

STEP 5: START WITH A QUICK 30-SECOND “BODY SCAN”.

  • As you scan down your body from head to toe, think about consciously relaxing each muscle. Let everything sink downward. In particular, let your face droop.

STEP 6: FOCUS ON YOUR BREATHING.

  • Now, breathe in through your diaphragm, pushing your belly in and out. Observe how the air moves in and out.

STEP 7: COUNT 10 BREATHS.

  • Observe and focus on each one.

STEP 8: LET THOUGHTS DRIFT IN AND OUT.

  • Let them wander in, then shoo them away. They’ll be back. You don’t need to hold on to them.

STEP 9: OBSERVE ONLY.

  • Don’t judge. There is no “should”. If you think of something, no worries. Don’t fret. If you hear a noise, or have an itch, simply think, There’s a noise or I have an itch. Make a note of it; then move on.

STEP 10: KEEP COMING BACK TO YOUR BREATHING.

  • There’s no rush; just keep wandering back to it. What’s it doing now?

STEP 11: REPEAT UNTIL YOUR TIME IS UP.

  • In this case, your goal is 10-minutes so simply repeat the process once more.

STEP 12: FINISH WITH 5 GOOD BELLY BREATHS TO “BOOKEND” THE SESSION.

  • Breathe in through your diaphragm, pushing your belly in and out. Observe how the air moves in and out.

STEP 13: OPEN YOUR EYES.

  • That’s it. Pretty easy right?

OM and sweet dreams tonight!

P.S. If you want to dive more into meditation and how it can benefit you, check out:


Today’s ? Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • ✅ Do 10 minutes of meditation before bed tonight.
  • ? [OPTIONAL] Share with us if you’ve ever meditated before and what you think about meditation in general in the Sleekgeek Facebook Group.
  • ? Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


Mission Accomplished?


Fill in the form below once you’re done so that we can keep track of your progress.

We’ll be awarding spot prizes to deserving challengers as they progress along the Challenger’s Journey.

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