30 Day Meditation Challenge For Beginners (+ Personal Results!)

New to meditating, but want to give it a go? Or tried meditating but now want to get into the habit of meditating, regularly and consistently, to really reap the rewards? Then why not try a 30 Day Meditation Challenge for Beginners!? It’s the perfect starting point to not just learn how to meditate, but also learning to ENJOY meditation! So let’s start from the top, shall we?

Why Should You Take on a 30 Day Meditation Challenge?

So first up, if you’re feeling unsure whether a 30 Day Meditation Challenge for Beginners is for you, the answer is YES!

See, meditation is scientifically proven to be good for both your mental and physical health, with benefits like:

  • Stress reduction
  • Anxiety relief
  • Depression relief
  • Improved self-image
  • Negative thinking shifts
  • Improved self awareness
  • Better problem solving skills
  • Improved attention span
  • Improved memory
  • Helps fight addictions
  • More kindness (to both yourself & others)
  • Improved sleep
  • Improved health (e.g. lower blood pressure!)
getting started with meditation

The thing is, learning how to get into meditation can be pretty tricky. So many assume they “can’t do it” or “it’s not for them”, with some of the most common excuses, being that: 

  • “It’s hard to sit still for so long.”
  • “I can’t relax…”
  • ”My mind won’t stop thinking!”
  • “There’s too much going on to be able to do this!”
  • “I’m not good at this.”
  • “I can’t get it right!”

The thing is, there’s not really any ‘right’ or ‘wrong’ – especially when it comes to simply listening to a guided meditation. The key is to stick with it and do it consistently, as practice makes meditation easier and easier.

For this reason, the best thing that beginners can do, is take on a 30 Day Meditation Challenge!

That way it gets you into the habit and routine of it. It also keeps you on track, keeps you motivated and keeps you focus when you’re part of a challenge.

beginners meditations

30 Day Meditation Challenge For Beginners

So when it comes to a 30 Day Meditation Challenge For Beginners, you can actually tweak it to make it your own. 

The only “rules” of the challenge are that you need to do some form of meditation, every day, for 30 days. 

That’s what makes it beginner-friendly! It’s not overly structured, with a set programme of sessions. It’s flexible, and all about you learning, experimenting and getting into it!

Simply decide before you get started:

  1. How long you plan to meditate for.
  2. What kind of meditations you’re going to do or try.
  3. Whether you’ll meditate at a set time of day, each day; experiment with different times, or mix it up each day.
  4. How you’ll stick to it – this is a big one!

See, to make your 30 Day Meditation Challenge easier, we recommend using a Meditation Journal or Meditation Tracker (which are often a feature within the apps), and – especially initially – setting an alarm on your phone to REMIND you to meditate!

You may also like to utilise flower essence to harmonise your thoughts and emotions, swat up on mindfulness and utilise other relaxation techniques during this time, in order to work on becoming more “zen!”

What Type of Meditation Should a Beginner Do?

There are many different types of meditation… (More than you may even realise!)

From mindfulness meditation to spiritual meditation; focused meditation to movement meditation; mantra meditation to transcendental meditation, right the way to progressive relaxation, loving-kindness meditation and visualization meditation – to mention just a few. (Eek!)

Within these categories, there are even more types of specific meditation practices, breaking it down even further! (Wowza, I know!)

So as a beginner taking on the 30 Day Meditation Challenge, the best thing you can do is try as many of these as possible. After all, it’s all about trial and error, and learning which types of meditation you find best fit and work for you.

learning to meditate

How Long Should a Beginner Meditate Each Day?

When it comes to how long – well, simply start the challenge and see how you get on. You may like to see how difficult you find meditation, and what the “sweet spot” is for you.

Just note – it’s better to meditate LESS, but more OFTEN. 

For instance, some studies show that 13-minute’s of daily meditation is the “magic number”, but it’s better to meditate for 3 minutes, daily, than 13 minutes – once every few months. 

After all, researchers found that it was “competence, not duration of practice, that determined whether meditation resulted in improved well-being”, hence why the most important part of a 30 Day Meditation Challenge for Beginners is that the meditation is done daily.

What Happens If You Meditate Every Day For a Month?

Well, that’s for you to find out! Two months of meditation is enough to rewire your brain(!)

So by completing the 30 Day Meditation Challenge for beginners – you’re already half way there, and likely to notice significant changes in the ways that you act and feel, already.

Now, I like to “practice what I preach” and explore these things for myself, which is why I personally, have taken on the 30 Day Meditation Challenge myself, and can share first-hand what happens when you meditate for a month…

30 day meditation challenge for beginners

My 30 Day Meditation Challenge For Beginners (Results)

This challenge is currently in progress. Be sure to check back, as I track and update this, daily. (My personal results and reflections from the challenge, to follow!)

Start Date: 17th February 2023
Last Updated: 19/02/2023

Day 1:

  • 2x 3 Minute Guided Breathing Exercise: Designed by scientists, this deep breaths exercise signals to your nervous system, letting it know that you’re safe and that it’s okay to relax. It’s short, fast but effective, helping to release stress and anxiety.
  • Gently Back To Sleep Meditation (at 4am in the morning!… I’m a bad sleeper! But it did indeed, get me back to sleep!)

Day 2:

  • 2 Minute Focus Breathing Exercise: Using Box Breathing (4-4-4-4) to “sharpen concentration and improve performance.”
  • Sleep Story: Helping you to drift into sleep, calmer and easier.

Day 3:

  • 5 Minute Managing Overwhelm Guided Meditation: An anchoring meditation designed to settle the mind.
  • 5 Minute Loving-Kindness Meditation: Developing warmth, compassion and love towards yourself and others.

That’s All For Now

Like I said, be sure to check back to read my reflections on the 30 Day Meditation Challenge for Beginners.

Join Our FREE Self Improvement Circle Group, for discussions & accountability…

30 day meditation challenge for beginners

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