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 16 minutes a day. Why 16? Because it allows for a singular longer session or 2 x 8 minute sessions in the morning and evening. 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). Before the challenge begins, we’ll send you links to various meditation practices via email, but 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.
- Finding the Right 16 Minutes: We’ll share curated meditation practices via email before the challenge starts, but feel free to explore beyond those. Search for "16-minute guided meditation for beginners" or "16-minute mindfulness meditation" on YouTube or your favorite meditation app.
- 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.
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!
Want to make the Commitment Stronger? Did you know that sharing your commitment publicly can significantly boost your chances of success? Studies have shown that people who share their goals with others are more likely to achieve them.
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 ?
To participate just leave your email below and join the Meditation Challenge! 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)
By clicking “I'm in!”, you agree to receiving emails and to processing of your personal data in accordance with the Privacy policy
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.
