🎯 Today’s Mission:

To successfully complete today’s mission:

✅ Meditate for 10 minutes.

✅ Write down how today’s task made you feel.

✅ [OPTIONAL] Share with us, in the Morning Routine Challenge Support Group how your morning went.

✅ Complete the form at the bottom of the page when done.

The Sleekgeek 21-Day Morning Routine Challenge is sponsored by Vitaforce.

💡 More Info:

❓ How to complete the mission

Today’s meditation practice is so simple that anyone can do it and all it takes is 10 minutes.

Remember that your practice is individual to you and you do not need to be an experienced yogi or monk to reap the benefits.

Speaking of, the benefits of meditation are:

Lower blood pressure
Lower heart rate
Lower stress hormones
Lower inflammation
Boost the immune system
Improve focus, mental clarity and attention, even when not meditating
Improve mood
Improve sleep

Meditation can improve:

Neurogenesis: growth of new neural connections and brain cells
Emotional regulation: your ability to manage feelings and respond appropriately to stressful situations
Memory and recall
Development of the brain’s grey matter
Regulation of your body clock, so hormone systems operate stably and predictably

Best of all, meditation is free! You can’t beat that deal.

🤓 How?

Find a comfortable, quiet, private place.
Sit or lie down, whatever will allow you to be most still. The position doesn’t matter as much as that you’re relaxed.
Get your timer going. Set a timer for 10 minutes, and forget about counting down manually. That’s your timer’s job. It’ll take care of you.
If you feel comfortable enough, close your eyes.
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.
Now, focus on your breathing. You don’t need to breathe in any special way. Just breathe and notice what it feels like. Observe how the air moves in and out.
Count 10 breaths, observing each one. What does breathing feel like? Does it make any sound? Are you breathing from your belly or your chest? Is it deep or shallow?
Let thoughts drift in and out, like lazy cats. Let them wander in and quietly out. They’ll be back. You don’t need to hold on to them.
Observe only. Don’t judge. There is no “should”. If you think of something, …Hey, there’s a thought. OK, bye bye for now. Thanks for playing, thought. 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, react, then move on. Ideally, stay as still as possible, with as little movement as possible.
Keep coming back to your breathing. The breath is an anchor and the signal that your attention is back, and away from thought cycles.
Repeat until your time is up. Open your eyes.