Why do THIS CHALLENGE ?
The April Meditation Challenge is here to calm your mind, sharpen your focus, and contribute to real science. Meditation is a practice rooted in centuries of tradition, with numerous benefits cited by those who incorporate it into their daily lives. Here are some of the benefits of meditation according to previous studies:
Reduces Stress
Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress. (source)
Anxiety Control
Mindfulness meditation programs, in particular, show small improvements in anxiety, depression, and pain with moderate evidence.
(source)
Emotional Well-being
Meditation has several benefits improving the immune system and inflammatory processes by decreasing cytokine; appropriate telomere shortening also has helped healthy aging. (source)
Improves Sleep Quality
Overall, according to our data, meditative therapies appear to be more beneficial for improving sleep quality and fatigue management as well as anti-depressive effects, especially in patients suffering from mental disorders. (source)
Enhances Self-Awareness
Meditation can cultivate a deeper understanding of oneself, promoting their personal growth. Self-inquiry meditation, for example, encourages individuals to explore their inner world and how they relate to others. (source)
Longer Attention Span
Focused-attention meditation serves as a mental workout for your attention span, strengthening its endurance and capacity. A study found that individuals who listened to a meditation tape demonstrated improved attention and accuracy. (source)
INSTRUCTIONS for this Challenge
Commit to doing meditation for at least 15 minutes a day.It doesn't matter if you are a complete beginner, intermediate, or advanced practitioner. You can practice anywhere—at home, in a group setting, or in a class. The specific time of day is up to you; what matters is committing to the practice for 30 consecutive days (April). For those, who do not want to dabble but actually learn meditation during that month we have a big bonus. We partnered up with The Way app and before the challenge begins, we’ll send you a link with FREE sessions for the whole Challenge guided by the acclaimed Zen master Henry Shukman. However you’re free to select any meditation style and difficulty level that suits you:
- Meditation Type: Decide on the type of meditation that resonates with you:
- Mindfulness Meditation: Focus on your breath, bodily sensations, or present-moment awareness.
- Loving-Kindness Meditation: Cultivate compassion and positive thoughts toward yourself and others.
- Body Scan: Gently move your awareness through your body to relax and release tension.
- Guided Visualization: Listen to guided meditations that lead you through calming imagery or affirmations.
Choose what works best for your goals, whether it’s relaxation, stress relief, focus, or emotional balance. - Difficulty level: Meditation doesn’t require prior experience, but it’s important to set realistic expectations based on your current comfort level. If you’re new to meditation, start with simple techniques like focusing on your breath or using guided meditations. Experienced practitioners may prefer unguided sessions or advanced methods like Vipassana or mantra meditation.
- Controlled Breathing: "Breathing is the anchor of meditation." Regardless of the meditation style you choose, maintaining a steady and mindful breathing rhythm is crucial. Deep, intentional breaths help calm the nervous system and ground your awareness.
- ..or Guided Meditation (recommended): We’ll share The Way app link with free 15 minutes meditation sessions for the whole month via email before the challenge starts. However feel free to choose your own path with meditation. Search for "15 minute guided meditation for beginners" or "15 minute mindfulness meditation" on YouTube or your favorite meditation app.
- Final Instructions: All the instructions can be summarized in one sentence. For 30 days of April each day sit in meditation for 15 minutes at any time of the day and any place. You can just close your eyes and focus on breathing or follow any meditation instructions you find online. Or use any meditation app you preffer.
FREE BONUS for Participants of This Challenge
We've partnered with The Way app to provide you with 30 FREE guided 15-minute meditation sessions led by acclaimed Zen master Henry Shukman (featured on The Tim Ferriss Podcast, The Kevin Rose Show, Waking Up with Sam Harris, and many others). Participants will receive the app link and access code via email before the Challenge begins. Please note however that it's absolutely okay to choose any type of meditation, guided or unguided, or any app to participate in this Challenge
Why The Way app? We've noticed that constantly searching for new meditations on platforms like YouTube creates distractions and decision fatigue rather than genuine progress. With The Way, you'll enjoy a consistent, step-by-step journey—starting from the basics of how to sit and breathe, and gradually guiding you towards deeper peace, clarity, understanding, and overall well-being.
Henry is an authorized Zen Master in the Sanbo Zen lineage, and is the Emeritus Spiritual Director of Mountain Cloud Zen Center in Santa Fe, New Mexico. Henry has taught meditation at Google, Harvard Business School, the New York Times and Oxford Brookes University. In addition to teaching, Henry is an award-winning author and poet frequently featured on prominent podcasts like The Tim Ferriss Show.
If you are viewing this on Mobile follow this link: App link with code
If you are viewing this on Desktop Scan the below QR code with your phone camera to get the code: 
Message from HENRY
Notable PRACTITIONERS
These are some of the well-known people who have stated that they practice meditation:
* Other people who practice meditation are: Oprah Winfrey, Lady Gaga, Bill Gates, Arianna Huffington, Novak Djokovic, Katy Perry, Jerry Seinfeld, Will Smith, Gisele Bündchen, Ellen DeGeneres, Hugh Jackman, Jennifer Aniston, Russell Brand, Sting, Deepak Chopra, Matthew McConaughey, Jessica Alba, Eva Mendes, Jeff Weiner, Jack Dorsey, Kristen Bell, Sheryl Crow, Lena Dunham, Patrick Dempsey, Emma Watson.
The Meditation Challenge has been successfully joined!
Further updates will be sent by email. We also invite you to follow us on Instagram here to get all the updates about this incoming challenge and during the Challenge.
Want to make the Commitment Stronger? According to research published in the Journal of Applied Psychology, individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private. This is because public commitments create a sense of accountability and social support, making it easier to stay motivated and on track.
This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:
"I have decided to do a 30 consecutive days Meditation Challenge in April. Keep your fingers crossed!:) #TheMeditationChallenge"
How do I PARTICIPATE ?
This Challenge has started and cannot be joined now.
After this challenge questionnaires will be send to study its effect. Additionally, if you want to be eligible for the $1000 cash prizes remember to share your journey daily with hashtags #TheMeditationChallenge, #AprilMeditationChallenge and tag @theorgchallenge and as described in the prizes section (contest terms here)
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Frequently asked questions
The project is funded by one Investor & Founder: Karol Banaszkiewicz, who decided to commit his time & resources in pursuit of a goal to measure how various habits impacts peoples physical & mental health.