When I first started increasing the time I spent practicing a very simple meditation practice I was completely blown away with what my minds was capable of. With 15 min. of daily practice you might feel a bit lighter after your meditation. With 30min of daily meditation you will start to feel that througout your day.

In todays challenge we will move from applied attention (Vitaka) to sustained attention (Vicara). This will inlude and extended meditation with additional execsises for focusing on and savoring the feeling of the breath. It will feel like a stretch. We can use that challenge and our ability to stay engaged and build the muscle of a more calm and confident mind.
As the Ven. Thich Nhat Hanh use to say, "No mud, No lotus".