The mindfulness requirement in the 75 Medium Challenge is one of its most transformative elements. According to research from the National Center for Complementary and Integrative Health, regular meditation practice can reduce stress, improve focus, and enhance emotional well-being—benefits that will support every other aspect of your 75-day journey.
Whether you choose meditation, prayer, breathwork, or a combination, this guide will help you establish a sustainable daily practice that becomes a cornerstone of your mental strength.
Why Mindfulness Matters for 75 Medium
The Mayo Clinic reports that meditation provides both immediate stress relief and long-term mental health benefits. For the 75 Medium Challenge specifically:
- Stress management: Daily challenges create stress; mindfulness helps you process it
- Improved discipline: Training your mind to focus strengthens willpower
- Better sleep: Evening practices enhance recovery
- Emotional regulation: Handle cravings and frustration more effectively
- Self-awareness: Understand your patterns and triggers
"The goal of meditation isn't to control your thoughts, it's to stop letting them control you."
Types of Meditation
There's no single "right" way to meditate. Find what resonates with you:
1. Focused Attention Meditation
Concentrate on a single point—your breath, a candle flame, or a mantra. When your mind wanders, gently return focus to your anchor point.
- Best for: Beginners, building concentration
- Duration: Start with 5 minutes, build to 20
2. Body Scan Meditation
Systematically focus attention on different parts of your body, noticing sensations without judgment. Excellent for connecting mind and body.
- Best for: Physical awareness, relaxation
- Duration: 10-30 minutes
3. Loving-Kindness Meditation (Metta)
Direct feelings of love and goodwill toward yourself, loved ones, neutral people, and eventually all beings. Powerful for emotional healing.
- Best for: Self-compassion, relationship improvement
- Duration: 10-20 minutes
4. Visualization Meditation
Create detailed mental images—peaceful scenes, achieving goals, or healing energy. Athletes use this for performance enhancement.
- Best for: Goal setting, anxiety relief
- Duration: 10-15 minutes
5. Walking Meditation
Mindful walking with attention to each step, breath, and sensation. Perfect for active personalities who struggle sitting still.
- Best for: Restless minds, nature lovers
- Duration: 15-30 minutes
Beginner's Meditation Guide
Never meditated before? Here's your step-by-step starting point:
Setting Up Your Space
- Find a quiet spot: Minimize distractions
- Set the ambiance: Dim lights, comfortable temperature
- Choose your position: Sit comfortably—cushion, chair, or floor
- Set a timer: Start with 5 minutes so you don't watch the clock
Your First 5-Minute Meditation
- Settle in: Close your eyes, take 3 deep breaths
- Natural breathing: Let breath flow naturally, just observe
- Notice the breath: Feel air entering nostrils, chest rising, exhale
- Mind wanders: This is normal! Gently redirect attention to breath
- No judgment: Each redirect is a "rep" strengthening your focus muscle
- Closing: When timer sounds, take a moment before opening eyes
?? Common Beginner Mistakes
- Expecting silence: Your mind will think—that's its job
- Trying too hard: Relaxation can't be forced
- Starting too long: 5 minutes is plenty at first
- Judging your practice: There's no "bad" meditation
Breathing Techniques
Structured breathing exercises are powerful mindfulness tools. The American Psychological Association notes that controlled breathing activates the parasympathetic nervous system, reducing stress response.
Box Breathing (4-4-4-4)
Used by Navy SEALs for stress control:
- Inhale: 4 seconds through nose
- Hold: 4 seconds
- Exhale: 4 seconds through mouth
- Hold: 4 seconds
- Repeat: 4-8 cycles
4-7-8 Technique (Relaxation Breath)
Excellent for sleep and anxiety:
- Inhale: 4 seconds through nose
- Hold: 7 seconds
- Exhale: 8 seconds through mouth with whoosh
- Repeat: 4 cycles
Physiological Sigh
Fastest way to calm down (research-backed):
- Double inhale: Full breath in, then one more sip of air
- Long exhale: Slow, complete exhale
- Repeat: 2-3 times
Wim Hof Breathing (Advanced)
Energizing breathwork for experienced practitioners:
- 30 deep breaths: Full inhales, passive exhales
- Hold: After final exhale, hold as long as comfortable
- Recovery breath: Inhale deeply, hold 15 seconds
- Repeat: 3-4 rounds
Prayer & Spiritual Practices
For those with faith traditions, the mindfulness requirement can be a sacred time of connection. Prayer fulfills the spirit of the practice while honoring your beliefs.
Christian Prayer Practices
- Lectio Divina: Slow, contemplative scripture reading
- Centering Prayer: Silent prayer focused on God's presence
- The Examen: Reviewing your day with gratitude
- Journaled Prayer: Writing prayers as letters to God
Islamic Practices
- Dhikr: Remembrance of Allah through repetition
- Muraqaba: Contemplative meditation on divine qualities
- Extended Salah reflection: Mindful prayer beyond requirements
Jewish Practices
- Hitbonenut: Contemplative meditation on divine concepts
- Mindful Torah study: Slow, reflective reading
- Shabbat reflection: Weekly rest and spiritual renewal
Buddhist & Hindu Practices
- Mantra meditation: Om, mantras for specific intentions
- Mala beads: Counting repetitions for focus
- Chakra meditation: Energy center visualization
?? Combining Faith & Mindfulness
Your 75 Medium mindfulness practice can deepen your spiritual life. Many find that consistent daily practice creates space for insights and connection they'd never experienced with irregular practice.
Apps & Resources
Free Apps
- Insight Timer: Largest free library, timers, communities
- Smiling Mind: Australian nonprofit, excellent programs
- UCLA Mindful: Research-based, free guided meditations
Premium Apps
- Headspace: Beginner-friendly, structured courses
- Calm: Sleep stories, nature sounds, daily meditations
- Waking Up: Philosophy-focused, Sam Harris
- Ten Percent Happier: Skeptic-friendly, practical approach
YouTube Channels
- Michael Sealey: Sleep and relaxation
- The Honest Guys: Guided visualizations
- Yoga With Adriene: Movement + mindfulness
Building a Daily Practice
When to Practice
- Morning: Sets positive tone, before distractions arise
- Lunch break: Reset mid-day stress
- Pre-workout: Mental preparation
- Evening: Process the day, prepare for sleep
Sample 75-Day Progression
- Week 1-2: 5 minutes focused breathing daily
- Week 3-4: 10 minutes, add body scan or visualization
- Week 5-6: Experiment with different techniques
- Week 7-8: 15 minutes, develop personal practice
- Week 9-11: 15-20 minutes, practice becomes natural
Making It Stick
- Same time daily: Habit stacking with existing routine
- Dedicated space: A corner, cushion, or chair that signals practice
- Start small: 5 minutes you'll do beats 20 you won't
- Track it: Check it off with your other 75 Medium tasks
?? The Long-Term Gift
Many 75 Medium completers say the mindfulness habit is what they keep longest after the challenge. Unlike workouts or diet rules, this practice costs nothing, takes minimal time, and provides lifelong benefits for mental clarity and emotional balance.