I’ve spent years as a monk, immersing myself in meditation retreats that lasted months at a time—sometimes meditating for countless hours a day. After witnessing the profound changes meditation brought to my own life, I came back eager to encourage my family and anyone who’d listen to try just one hour a day for a month. I truly believe our minds are capable of incredible things once we commit to consistent practice, and if you ever get the chance to do so, I wholeheartedly recommend it.

Beyond personal experience, I’ve also studied the science. Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn, has been shown to reduce chronic pain, anxiety, depression, and improve sleep. Even more encouraging are studies by Ruth Baer at the University of Kentucky, which found that meditating for 20 minutes three or four times a week can yield noticeable benefits in just a few weeks. In this challenge, I provide links to guided meditations—ranging from 15 to 30 minutes—so you can choose what fits your schedule. As you continue practicing, pay attention to any shifts in your mood, focus, or emotional awareness, and think about how you’ll keep this routine going once the challenge ends.

Your challenge is to set aside 15min or 30min to meditate today.