Join the 4-Week Meditation Challenge
Less stress. Increased focus. A greater sense of calm and balance. We can go on about the benefits of meditation (and even some of the meditation myths), which is why we’re devoting four weeks to a full mindfulness reset with some of our favorite Alo Moves classes.
This monthlong meditation challenge is for everyone, whether you’re new to meditation or you’re looking to switch up your regular practice.
“Meditation challenge” — is that contradictory?
Quite frankly, meditation can often feel challenging. In a world where we’re constantly glued to screens and devices, a world that prioritizes newness, alerts, notifications, and business, slowing down can feel just as difficult as a heart-pounding HIIT class. Mindfulness is an ongoing practice that takes practice, and it’s often easier to start when you have support from expert teachers and guided meditations.
We created this four-week challenge to help ease you into a regular meditation habit and dive deeper into your practice. Each week features a theme and five or more classes relating to that theme. While we’ve outlined our suggested order for the week, you’re welcome to take each class on whatever day you’d like. We also paired each meditation with a journal prompt if you’d like to further your daily reflection.
Not an Alo Moves member? Get started with a 14-day free trial.
Week 1
Ease Into Meditation
This week, we’ll ease into the practice of meditation with sessions that are five to 10 minutes long. View all the classes in the Week 1 meditation playlist.
Settle Into the Moment with Jackie Stewart
Journal prompt:
What differences do you feel in your body and mind after meditation? No judgement — if you feel relatively the same, make note of that. Meditation is a practice of observation without judgement.
Rise and Shine with Avery Whitmore
Journal prompt
What’s one small change you can make each morning that would set you up for success in your day?
I Am Mantra Meditation with Sah D’Simone
Journal prompt:
What affirmation resonated with you the most during class, and why? Try writing it down somewhere where you will see it each day.
Morning Motivation with Jacy Cunningham
Journal prompt:
Sometimes writing can be a meditative practice. Write down your morning marriage vows — the love letter to yourself. After going through Jacy’s steps outlined in the video, how are you feeling?
Melt Away the Day with Naya Rappaport
Journal prompt:
What regular physical habits do you have that support your mindfulness and mental health? What changes could you make today to improve that connection?
Week 2
Heart-Centered Meditation
It’s all about love — how we share it and receive it. These meditations dive into topics like gratitude, forgiveness, and confidence to enrich your relationship with yourself. View all the classes in the Week 2 meditation playlist.
Self-Compassion Meditation with Kirat Randhawa
Journal prompt:
Consider the last challenge you faced. How did you respond? What strategies or realizations can you take from this meditation and apply to future situations in your life?
Luminous Heart with Eoin Finn
Journal prompt:
In the same way that we need to dust our home regularly, we can think about “dusting our hearts” regularly as well. How can you dust out your heart each week?
Gratitude Meditation with Kayla Nielsen
Journal prompt:
What recent challenge in your life can you appreciate? How did you grow from the experience, and how does it feel to shift to gratitude?
Heart Energy: Rose Quartz Meditation
with Phyllicia Bonanno
Journal prompt:
In what current situation could you practice forgiveness? In what ways could you extend compassion to those involved in that situation?
Knowing Your Worth with Avery Whitmore
Journal prompt:
What is one quality about yourself that you love, and why? How are you serving others with this quality?
Week 3
Meditation for Relationships
When it comes to the quality of your interactions with others, it all starts with yourself. These meditations will encourage more thoughtful communication and consideration of your relationships at home, at work, and in your community. View all the classes in the Week 3 meditation playlist.
Thoughtful Communication with Jackie Stewart
Journal prompt:
Reflecting on recent conversations, when is the last time you regretted something you said? What do you wish you said instead, and how can you move forward with this knowledge?
Relationships & Communication with Caley Alyssa
Journal prompt:
When you amplify others’ strengths, everyone wins. Name three people in your life that you admire, and write down their best qualities. If you want to take it a step further, share your thoughts with them!
Loving Kindness with Dylan Werner
Journal prompt:
Try dedicating this meditation practice to someone else, whether you know them well or you’re having difficulty with them. How did your perspective shift at the end of class?
Sympathetic Joy with Sah D’Simone
Journal prompt:
Is a comparison mindset holding you back? If so, write about a few ways you struggle with comparison, and see if you can shift the focus to feeling joy for those you envy. How does it feel to flip the script?
Forgiveness Meditation with Kayla Nielsen
Journal prompt:
Write about the last time you intentionally or unintentionally hurt someone’s feelings. Have you forgiven yourself for the situation? If the situation is still rocky, how can you move forward from here?
Week 4
Long-Form Meditation & Yoga Nidra
This final week dives deeper into longer forms of meditation such as yoga nidra, sound baths, and metta to take your practice to a new level. View all the classes in the Week 4 meditation playlist.
Guided Deep Healing Relaxation with Dharma Mittra
Journal prompt:
During your Yoga Nidra practice, you set a sankalpa, or intention. Imagine manifesting your sankalpa. What does your life look like?
Metta: Loving-Kindness Practice with Kirat Randhawa
Journal prompt:
After experiencing a loving-kindness meditation, how has your perspective changed with those individuals you brought to mind?
Shift Into Stillness with Honza Lafond
Journal prompt:
When you start observing your mind objectively, sometimes quieter thoughts can rise to the surface. What did you notice, and did anything surprise you?
Moon Song Sound Bath with Avery Whitmore
Journal prompt:
For this month’s full moon, reflect on what you’ve been manifesting during this meditation journey and what you’re leaving behind as the moon wanes.
Yoga Nidra for Clear Energy with Caley Alyssa
Journal prompt:
With your second Yoga Nidra practice of the challenge, you’ve used your sankalpa twice. How has your understanding of your sankalpa changed? Have any new paths become clearer to you?
