Get Some Sleep Challenge – Day 3 – Quick Meditation

Challenge check-in:

Did I go to bed at 10pm?

Almost! Went to sleep at 10:15. I’m getting a lot closer!

Did I wake up at 6am?

Did better.  Woke up at 5:30 and got up right away.

Total Sleep: 7 hrs 15 min

I’m quite pleased with how I did last night and today.  I was a lot more focused on getting myself to bed on time and mindful of the distractions that could derail me.  I put away my phone at 9:30, turned off bright lights and allowed myself to do some reading half an hour before going to sleep.

Waking up was easier as well.  Setting the intention to actually get up and having this blog to write are a powerful motivator for me to get out of bed.  Having a half hour extra sleep compared to other nights also made a big difference.

I truly enjoyed the few minutes of piece and quiet I gave myself this morning.  I sat by the fireplace with my ginger & lemon tea, writing in my journal, looking out the window at the little birds at our new bird feeder.  Such an idyllic picture!


Who looks this happy at quarter to six?

I cut my meditation short today, because the household started waking up a bit earlier than usual and I like to have my solitude when meditating.  I decided to cut it short and not be upset by it, just accept that that was what I could get today.

Sometimes you just cannot afford the luxury of a long meditation session.  While I prefer the longer sessions, I truly treasure the short ones as well.  When you meditate for only 5 minutes, it is just as valuable for you and as beneficial as a longer session.  It is enough to bring you back to center, to look inward, make the effort calm your mind.  Consistency is the most important part.

Consistency and building a habit for your mind to calm and center are the key.  Even if only briefly.  If you do it consistently, every day, it becomes easier for your brain to get into that state.  The ultimate goal is to be able to access this state of calm and relaxation in the middle of a stressful situation to help you deal with the situation at hand.

Here’s an excellent article on benefits of meditation called The 4 Second Meditation by Peter Bregman, author of Four Seconds: All the Time You Need to Stop Counter-Produtive Habits and Get the Results. 

In this article he gives the following instructions on how to get started:

If you’re just starting, keep it very simple.

Sit with your back straight enough that your breathing is comfortable—on a chair or a cushion on the floor—and set a timer for however many minutes you want to meditate. Once you start the timer, close your eyes, relax, and don’t move except to breathe, until the timer goes off. Focus on your breath going in and out. Every time you have a thought or an urge, notice it and bring yourself back to your breath.

That’s it. Simple but challenging. Try it—today—for five minutes. And then try it again tomorrow.

I invite you to try this simple meditation and discover its benefits for yourselves!

Have a great day!


2 comments / Add your comment below

  1. Way to go!
    Zhenia, I am enjoying your journal very much!, thank you for taking time to share your enthusiasm and courage, please keep going!
    Your day 1 brought me to realization that I need some time to myself, quality time.
    Next day I woke up at 6:15 dreaming about quiet relaxing time in a morning and realized a) I don’t have ginger, b) I don’t want a tea at this time. Hmm… Instead I set at the window for 15 min watching awakening city, listening birds, absorbing energy of early morning. And I thanked you for the idea of time for myself. There was no day 2 for me yet, woke up early, but got myself busy with something else.. not good… anyways.. it’s going to be day 3 tomorrow, and I have an IDEA what I will be doing with my precious morning minutes, I am planning it already and looking forward.
    Your posts are filled with energy, it’s pouring, light and positive, please don’t drain yourself out!
    Take care, lo-o-o-o-ts of love,

    1. Thank you for your kind words Luba! I am glad you find my posts inspiring and motivating. Sitting by the window and watching the city wake up sounds wonderful! Please continue building your own morning routine one day at a time. Whatever works for you. Love, Zhenia

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