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Here’s your new 30 day challenge:


Meditation always seemed like some mystical practice beyond my reach before I started practicing yoga. It also seemed pretty boring, and it’s kinda stayed that way. If I had an extra 10 minutes in my busy day, I was going to use it to practice pranayama or asana (yoga postures) instead.

But, over the last 5 years it seems like it’s become super trendy, and I feel like I’m missing out. Everyone and their uncle are meditating. There’s app’s for your phone, Youtube channels, retreats, workshops.

Many of my friends have gone away for the silent week of Vipasana meditation, and said it has dramatically changed their lives. And, many of them have forgotten about how dramatically it changed their lives and drifted away from the practice.

In my opinion, slow and steady is the way to go. I tend to be an extremist. So an all in meditate all day retreat sounds epic to get started, but I felt like I would burn out fast form that. I think slowly building a foundation and staying regular is also good.

So that’s what I tried.

Separate from my yoga practice that I’ve been doing for the last 15 years (asana & pranayama), I decided to start taking 10 minutes every morning to be still and try meditating.

It has had a pretty profound effect and I’m only a month deep.

The school of yoga that I trained in isn’t big on meditation.  Kinda.  From how I came to understand it, from reading Iyengars’ books and studying with my teachers; the physical practice should start to become a moving mediation from the inward focus.  This is what I attempt to teach you on YWT.  By practicing asana as a moving mediation you become better at harnessing the awareness and eventually become ready for a pranayama (breath and energy observation practice).  After you have practiced pranayama for a while, eventually you’ll start to cultivate a meditative state, and be ready to practice mediation. But they never have us do a separate practice from our pranayama to meditate, although it is suggested in his daughters book.

more simply:

We practice asana as a way to cultivate awareness.

We use the inward focus to observe breath and energy flow (pranayama)

Being able to observe prana for an increasingly extended period of time trains concentration (dharana)

This leads to a profound state of consciousness known as mediation (dhyana)


So when I sit on the cushion, and practice watching my breath and energy movement without trying to control it and then practice going past that and just letting thoughts come and go without chasing them, I’m not really mediating. I’m practicing mediation.


I thought that I would be an ace at meditating, since I had been practicing pranayama regularly for the last 15 years (ego), but to my surprise I kinda sucked.  And that judgment I have on myself is another thing I need to work on letting go of through my practice.



Practicing mediation still has a pretty profound effect.


It’s not about how good or bad you are at it, but that you keep practicing daily.


I want to challenge you to try 5 minutes this week.  You can use the technique from the beginning of this weeks video.




Next week, I’ll share with you a more full meditation practice, and  I’ll share some of the experiences that I’ve had with it.  But I also would like to hear your experience.  Leave me some feedback on Instagram or in the Comment sections of the video. I always respond to comments in the first 48 hours of the video post, and I read and respond to almost all Instagram comments.

  • Catharine Cooper

    As an alternative to daily sitting meditation, I mix with a practice mindful walking .. the press of each foot to the earth .. the giving and receiving of connection through movement and breath.

  • Barbara Anne Olivier


  • Trevor Ramesh Samaroo

    Thank you for organising this! I’m going to start today.
    -Trevor (Trinidad and Tobago)

  • Justin Hodges

    Justin from Sydney Australia here. I practice meditation and mindfulness regularly. It too has had a profound impact on my life. I even use a traffic light meditation on my way to and from work in peak hour. It takes time, but boy, it makes a difference. Cheers, Justin.

  • Alan Martin

    My meditation journey started 12 yrs ago and I think it’s a life lesson learning what works best at that moment in time. Love these tips to help consolidate my practice Tim!