Welcome to the Quarter 3 Challenge: Finding Peace in a Chaotic World.
In our fast-paced, media-saturated lives, it's easy to feel overwhelmed with simple media or even "Doom-scrolling," a cycle of consuming distressing news that leaves us feeling anxious and hopeless. It can also fuel rumination, where we replay negative thoughts and conversations in our minds, feeding heavy, angry emotions that can feel all-consuming.
This quarter, we're focusing on a powerful tool to combat this: meditation. Meditation isn't about escaping reality; it's about learning to be present with it. It's a practice of training our attention and awareness to bring us back to the present moment, away from the endless cycle of past regrets and future anxieties. In a world that's often polarizing and filled with external noise, meditation offers a sanctuary within ourselves. It helps us cultivate inner peace, emotional resilience, and the clarity needed to navigate challenging times without getting swept away by the current.
We've made this easy to participate: Each day we will introduce a different meditation technique that only takes 5 minutes. Try it. See if one speaks to you and can bring you peace. Even start tonight while you lay in bed! Have any great breakthroughs during this process?! Share your wins, lessons, or questions with me! Just reply to the email.
Day 1: The 5-4-3-2-1 Grounding Technique with transition in to 15 deep 4 second inhalations and exhalations meditation
Today, we'll expand on that by engaging all five of our senses. This popular and effective technique, often called the "5-4-3-2-1" method, is a quick and powerful way to pull your mind out of a spiral of thoughts and back into your immediate environment.
The goal is to shift your focus from the internal noise of your mind to the external world around you. By deliberately noticing what you see, feel, hear, smell, and taste, you can interrupt the cycle of rumination and bring your nervous system back to a state of calm.
Time: 5- 7 minutes
Instructions:
Find a place to pause. You can be sitting, standing, or walking. Take a moment to gently notice your breath.
5: Acknowledge Five Things You Can See. Look around you and name five things you can see. Try to choose things you wouldn't normally pay attention to. For example, the texture of a wall, the way light is hitting a surface, or a small detail on a piece of furniture. You can say them aloud or just in your head.
4: Acknowledge Four Things You Can Feel. Bring your attention to your sense of touch. What four things can you feel right now? This could be the fabric of your clothes against your skin, the cool air on your face, the weight of your feet on the floor, or the smooth surface of a desk.
3: Acknowledge Three Things You Can Hear. Listen for three sounds. This might be a car in the distance, the hum of a computer, or the sound of your own breathing. Try to listen for sounds that are usually in the background.
2: Acknowledge Two Things You Can Smell. Take a moment to notice two things you can smell. This might be a faint smell of coffee, a scented candle, or the fresh air coming in from a window. If you can't smell anything, you can imagine two pleasant smells.
1: Acknowledge One Thing You Can Taste. Finally, focus on one thing you can taste. This could be the lingering flavor of a drink you just had, the taste in your mouth after brushing your teeth, or simply the neutral taste of your saliva.
Then follow this with 15 full deep long intentional breaths. Try to inhale and exhale for at least 4 seconds. Try to find rest in your brain while doing this.
This exercise is your portable toolkit for moments of stress or anxiety. You can use it anytime, anywhere—in a meeting, on a bus, or in the middle of a difficult conversation—to quickly regain a sense of grounded presence.
Have a great start to a hopefully more peaceful week!
Jamie
- Successfully sliding in a 7 day Q 3 challenge just in the nick of time!
- Intentionally waited until the perfect peak of world chaos for this to be most effective
- definitely wasn't the last item on the list of the back to school sprint and incredibly busy journey we call life
- AND definitely wasn't because I dread the empty nothingness of meditations.
CONSEQUENTLY most of these will be more "guided-like" meditation that I find easier and often more helpful.
Day 2: The Body Scan Meditation
Today's exercise introduces a new technique: the body scan. While our previous exercises have been about anchoring to a specific sense or object, the body scan is about systematically bringing your awareness to different parts of your body. This practice helps you cultivate a deeper connection with your physical self, release stored tension, and become more aware of the subtle sensations within your body, all without judgment. It's a powerful way to shift your focus from the mental chatter of your mind to the physical reality of your body.
The 5-Minute Body Scan
Time: 5 minutes
Instructions:
Find a comfortable position. Lie down on your back on a mat, bed, or rug, with your legs straight and arms at your sides, palms facing up. If lying down isn't comfortable, you can do this seated. Gently close your eyes or soften your gaze.
Take a few deep breaths. Inhale slowly through your nose, filling your belly, and exhale through your mouth, letting go of any tension. Allow your body to feel heavy and supported by the surface you're on.
Bring your attention to your feet. Start by noticing your toes. Wiggle them slightly, then bring your awareness to the tips of your toes, the balls of your feet, and your heels. Notice any sensations—tingling, warmth, or coolness. Just observe.
Slowly move your awareness up your body. Continue to scan, moving your attention to your ankles, then your lower legs, calves, and shins. Notice the sensation of your muscles and bones.
Move up to your knees and thighs, then to your hips and pelvis. Pay attention to the parts of your body that are in contact with the ground, feeling the support beneath you.
Continue the scan up your torso. Notice your abdomen, chest, and back. Feel the gentle rise and fall of your belly with each breath. Let your shoulders soften and release any tightness.
Bring your awareness to your hands. Feel your fingers, your palms, and the backs of your hands. Then move up your arms to your elbows and shoulders.
Finally, scan your neck, jaw, and face. Notice any tension in your forehead or around your eyes and consciously relax those muscles. Acknowledge your entire head and the top of your skull.
End the scan. Gently bring your awareness to your whole body, feeling it as a complete and unified whole. Take a moment to rest in this state of calm awareness. When you're ready, slowly wiggle your fingers and toes, and gradually open your eyes.
This practice is an excellent way to prepare for sleep or to reconnect with your physical self after a long, stressful day. It's not about "fixing" anything, but simply about observing and accepting your body as it is in this moment.
Day 3: Loving-Kindness (Metta) Meditation
So far, our exercises have focused on grounding and self-awareness. Today, we'll shift our focus outward with Loving-Kindness (Metta) Meditation. This practice is about cultivating compassion, first for yourself and then for others. In a world that can feel full of judgment and conflict, this meditation helps us intentionally generate feelings of warmth, goodwill, and kindness. It's a powerful antidote to anger and rumination, and it reminds us that we are all interconnected.
The 5-Minute Loving-Kindness Practice
Instructions:
Find a comfortable position. Sit upright on a cushion or chair, or lie down. Gently close your eyes. Begin by taking a few deep, cleansing breaths.
Begin with yourself. Bring yourself to mind. Acknowledge your own presence with a sense of warmth and acceptance. Silently repeat these phrases to yourself, feeling their meaning as you say them:
May I be filled with loving-kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
You can repeat these phrases a few times, letting the words sink in.
Extend kindness to a loved one. Now, bring a loved one to mind—someone who is easy to feel warmth and affection for. Visualize them in your mind's eye. Send them the same well wishes, repeating the phrases:
May you be filled with loving-kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Practice for a neutral person. Next, bring a neutral person to mind—someone you don't know well, like a cashier at a store or a neighbor you've only seen in passing. Extend the same loving wishes to them:
May you be filled with loving-kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
This step can feel challenging, but it's a powerful way to expand your compassion.
Finally, extend kindness to all beings. Imagine a ripple effect, with your loving-kindness spreading out to include all people and living things—friends, family, strangers, and even those with whom you have a difficult relationship. Silently repeat the phrases one more time, this time with a global focus:
May all beings be filled with loving-kindness.
May all beings be well.
May all beings be peaceful and at ease.
May all beings be happy.
Gently close the practice. When you are ready, take a few deep breaths and slowly open your eyes. Notice the feeling of warmth or peace that this practice has created within you. This feeling is always available to you, and it's a powerful tool for navigating the world with a little more compassion.
It's like no one even noticed that I missed yesterday! We all got a freebie day, including myself.
It's the perfect time to restart today.
Day 4: Prayerful Intention Meditation
Today's practice, Prayerful Intention Meditation, bridges the gap between traditional prayer and secular mindfulness. It's a way to quiet the mind and connect with a sense of purpose or a higher power, whatever that may mean to you. This form of meditation helps us move from simply observing our thoughts to actively setting intentions for our lives and our relationships. It's about finding a moment to center yourself in gratitude, hope, and compassion.
The 5-Minute Prayerful Intention Practice
Instructions:
Find a comfortable and quiet space. Sit in a way that feels grounding and respectful, with your spine straight but not rigid. You can place your hands on your lap, palms facing up as a gesture of openness. Gently close your eyes.
Begin with gratitude. Take a few deep breaths. As you exhale, release any worries or tensions from your day. With each inhale, bring to mind something you are deeply grateful for, big or small. This could be a person, a moment of peace, or a simple luxury like a warm cup of coffee. Hold that feeling of gratitude in your heart for a few moments.
Set an intention for yourself. Next, silently offer a wish or prayer for yourself. This isn't about asking for something, but about setting a heartfelt intention for how you want to be. You might say:
"May I have the strength to be patient today."
"May I find the courage to speak my truth."
"May I be at peace with my own company."
Choose one or a few that resonate with you, and repeat them a few times.
Extend your intention to others. Now, expand your focus. Bring to mind someone in your life who needs support or love. This could be a friend going through a tough time, a family member who is ill, or even a community in need. Silently offer a prayer or wish for their well-being, like:
"May they find comfort and healing."
"May they feel seen and loved."
"May they be guided toward peace."
Listen and be still. Now, release the intentions and simply sit in silence. You've offered your hopes and prayers; this is the time to listen. In this stillness, let go of any expectations and simply be present with the quiet moments. If thoughts arise, gently guide your focus back to the feeling of stillness and the natural rhythm of your breath.
End the practice. When you are ready, take a final deep breath, and slowly bring your awareness back to the room. Take a moment to acknowledge the shift you've created within you before continuing with your day.
Day 5: Focus & Effortless Concentration (Inspired by TM)
Today's practice draws on the core mechanics of Transcendental Meditation (TM). TM is a specific form of silent, mantra meditation that allows the mind to settle inward, achieving a state of deep rest and relaxation while the mind remains wide awake. It is a highly systematized technique, but the fundamental principle we will use is effortless concentration on a sound or word to allow the mind to easily "transcend" or settle beyond the level of thought.
Understanding Transcendental Meditation (TM)
By trade, Transcendental Meditation (TM) is a simple, natural technique practiced for 15–20 minutes twice a day, sitting comfortably with the eyes closed.
How it Works: The practitioner is taught a mantra (a sound or word) and is instructed to think it effortlessly, allowing the mind to gently settle to quieter, more subtle states of thought until it reaches a state of pure awareness or "transcendence." Unlike other meditations that involve concentration or "watching" thoughts, TM emphasizes an easy, spontaneous process that utilizes the mind's natural tendency to seek greater charm or quietness.
Scientific Importance and Blood Pressure
TM is one of the most rigorously studied meditation techniques, with over 350 published peer-reviewed research studies. Its importance lies in its demonstrated physiological benefits:
Lowering Blood Pressure (BP): A significant body of research has shown that practicing TM can be highly effective in reducing hypertension (high blood pressure).
Drug-Like Effectiveness: Studies have shown that the reduction in blood pressure achieved through regular TM practice is clinically comparable to that achieved by first-line antihypertensive (blood pressure lowering) medications. This is attributed to the deep rest achieved during the practice, which allows the nervous system to switch from a high-stress "fight-or-flight" state to a calmer, "rest-and-digest" state.
The 5-Minute Effortless Mantra Practice
Since a formal TM mantra is typically taught by a certified instructor, we will use a universal sound as a placeholder for today's exercise to experience the feeling of effortless concentration.
Time: 5 minutes
Instructions:
Preparation: Sit comfortably with your spine supported. Gently close your eyes. Take a moment to settle in and let go of any tension.
Introducing the Sound: Gently and quietly, begin to think the sound "ehm." This is your anchor, your mantra for this exercise. Do not say it aloud; just think it. (or pick your own sound!)
Effortless Thinking: The key here is effortlessness. Do not concentrate hard on the word, force it, or worry if it is clear. Think it softly, lightly, and gently. Imagine the word is floating on the surface of a calm lake.
Handling Distractions: Your mind will wander; it's what minds do. When you notice that you are thinking of other things, planning, or listening to sounds, simply and gently return to thinking the sound "ehm."
Do not judge the thoughts.
Do not wrestle with the thoughts.
Just easily, without effort, shift your attention back to the mantra.
Settling Inward: Continue this process for 5+ minutes. Allow the sound to become softer, fainter, and even disappear entirely. This fading is a sign that your mind is settling toward a quieter state. If it disappears, just let it be. If you notice it's gone, gently, easily, bring the thought "ehm" back.
Closing the Practice: After 5+ minutes, stop thinking the sound. Sit quietly for 1–2 minutes with your eyes still closed. Gradually bring your awareness back to the room. When you feel ready, slowly open your eyes.
This practice is designed to be a gentle, non-striving experience, giving your mind and body the opportunity for profound rest and revitalization.
GOOD LUCK! It's true... This one is harder and requires practice and often formal training. But anyone can try anything at least once! #WeCanDoHardThings
Jamie Baines
or Jaibai - my Star Wars Jedi name
TM - Transcendental Meditation
Day 6: Walking Meditation – Mindful Movement
So far, our practices have involved sitting or lying down. Today, we'll learn to take mindfulness off the cushion and integrate it into one of the most fundamental actions of our day: walking. Walking meditation teaches us to be present and grounded while moving through the world, turning an often-unconscious activity into a deliberate act of awareness. This practice is particularly useful for people who find it difficult to sit still or for interrupting "doomscrolling" and rumination by making a physical break from a screen.
The 5-Minute Mindful Walk
Time: 5 minutes (or longer)
Instructions:
Find your space. Choose a quiet, clear path about 10–20 feet long, or an area where you can walk safely and without distraction. This can be indoors or outdoors.
Establish your posture. Stand tall but relaxed, letting your hands hang naturally at your sides or clasped gently in front of you. Take a moment to feel your body, noticing the weight distributed between your two feet. You can keep your gaze lowered slightly, perhaps 5-10 feet in front of you, to help prevent visual distractions.
The Slowing Down Process. For this practice, we will walk slowly and deliberately. The pace is much slower than your typical walk—slow enough that you can truly notice the sensations of movement.
Be present with the feet. Focus your entire attention on the physical sensations of your feet and legs as you walk:
Lifting: Notice the intention to lift the foot, the foot rising off the ground.
Moving: Notice the foot moving forward through the air.
Placing: Notice the heel touching the ground, the roll of the foot, and the weight transferring until the other foot begins to lift.
Acknowledge Mind Wandering. Just like in sitting meditation, your mind will wander. You might start planning dinner or rehearsing a conversation. When you realize your mind has drifted, simply acknowledge the thought—you might mentally note "thinking"—and gently bring your attention back to the physical sensation of your feet moving. The steps are your anchor.
Turning: When you reach the end of your path, pause completely. Acknowledge your body. Then, slowly turn around, re-establish your focus, and begin walking back in the opposite direction.
Closing the Practice. After 5+ minutes, come to a complete stop. Take a moment to feel the difference between the stillness of your body and the movement you just experienced. Carry this heightened awareness with you as you resume your day.
The goal of walking meditation is not to get anywhere, but to enjoy the journey of the single step. It teaches you that mindfulness is possible in every moment, even the simple act of moving.
Day 7: The Breath-Movement Connection (Pranayama & Flow)
Congratulations on reaching the final day of the introductory challenge! We will now explore the foundational practice of Pranayama (breath control), which is central to yoga. The word Prana means life force or energy, and Yama means control or extension. This practice isn't just about breathing; it's about consciously directing your vital energy. Today, you will learn the calming "Ocean Breath" and integrate it with gentle movement, creating a seamless meditation in motion.
Part 1: The Ocean Breath (Ujjayi Pranayama) Alone
The Ujjayi Breath (pronounced oo-jai-yee), often called the "Victorious Breath" or "Ocean Breath," creates a soft, audible sound by gently constricting the back of the throat. This technique instantly grounds the nervous system and creates an internal rhythm that blocks out external distractions.
Time: 5 minutes
Instructions:
Find a comfortable seat. Sit upright with your spine long, allowing your shoulders to relax.
Learn the Sound: Open your mouth and exhale, making a "Haaaa" sound, as if you were trying to fog up a mirror. Notice the slight narrowing in the back of your throat.
Close the Mouth: Now, gently close your mouth and repeat the same process—breathing only through your nose—to create that soft, hissing sound in the back of your throat. It should sound like the gentle rush of ocean waves.
Establish the Rhythm (Equal Ratio): Without straining, try to make your inhale and your exhale equal in length. Silently count:
Inhale (through the nose, with the Ujjayi sound) for a count of 4.
Exhale (through the nose, with the Ujjayi sound) for a count of 4.
Focus: Continue this equal, audible breath for 5 minutes. Use the sound and the length of the breath as your sole anchor. If your mind wanders, gently guide it back to the sound of your "ocean breath."
Part 2: Breath-Movement Flow (Cat-Cow)
Now, we will link the calming rhythm of the Ujjayi breath directly to simple movement. This is the essence of Vinyasa (breath-synchronized movement) and is an excellent way to turn movement into active meditation.
Time: 5 minutes (about 10 rounds of movement)
Instructions:
Start in Tabletop: Come onto your hands and knees. Align your wrists under your shoulders and your knees under your hips.
Establish Ujjayi: Re-engage your Ocean Breath (Inhale 4, Exhale 4).
Movement Sequence (Cat-Cow):
Inhale (4 Counts): Drop your belly toward the floor, lift your chest, and gently look up (Cow Pose). Fill the entire length of your breath with the length of this movement.
Exhale (4 Counts): Press into your hands, round your spine toward the ceiling (like a cat stretching), and tuck your chin toward your chest (Cat Pose). Release all the air completely on the exhale.
Flow: Continue to alternate between these two poses, using the entire length of your audible Ujjayi breath to guide the movement. Do not rush the breath to finish the movement, and do not hold the movement waiting for the breath. Let them be perfectly synchronized.
Coming to Rest: After 5 minutes, return to a neutral tabletop position. Take two final deep Ujjayi breaths while still, and then sit back on your heels. Notice the integration: the steadiness of your mind, the openness of your spine, and the calm rhythm of your breath.
This final practice gives you the ultimate tool: the ability to bring mindful, rhythmic presence into movement, transforming any activity into a meditation. Congratulations on completing the challenge!
