If you’ve ever tried to build a new habit, you know how difficult it can be to stick with it. One effective strategy is to set challenges that make the process more engaging and help us stay consistent while pushing outside our comfort zones. That’s what I did when I committed to extending my daily meditation practice to 60 minutes for 90 days. Though the process tested me, it was enlightening and transformative, and I’ll do it again.

The Journey to the Observer’s Seat

I bought my first meditation cushion in March 2018. I was skeptical but hopeful, seeking a sense of calm amidst the chaos and stress of daily life running my growing business. Fast-forward six years, and meditation is now the anchor of my routine.

When we meditate regularly, especially for extended periods, we begin to shift into the role of an observer. This perspective allows us to detach from immediate reactions and see our thoughts and feelings from a distance, kind of like watching ourselves as a character in a movie. Instead of being swept up in daily pressures or past events, we start to notice subtle patterns in our thinking, sometimes even while they’re happening— a state known as awareness. These deeper, recurring thoughts often go unnoticed but significantly impact our lives. Moving to the observer's seat is the first step towards cultivating awareness and initiating change, a process recognized as self-directed neuroplasticity.

This observer's perspective also grants us greater compassion and understanding for what it means to be human, providing deeper insights into our own and others' struggles, successes, and relationships. Life is full of dualities— good and bad, right and wrong, masculine and feminine— but meditation collapses these dualities and achieves a sense of oneness, empowering us to see the good in the bad, the right in the wrong, and the intricate connections between all of us.

Physically speaking, it can feel pretty nice too. The calming effect of slow breathing during meditation is soothing, enabling long periods of practice. By slowing our breath, we activate the parasympathetic nervous system, promoting a deeper state of relaxation and presence.

Now onto the experiment.

What I Discovered

The Power of Observation

Meditation reveals to us that most thoughts arise spontaneously, without our control. Often, these thoughts are unhelpful, meaningless, and even nonsensical. Extending my practice to 60 minutes unlocked a deeper level, going beyond fleeting thoughts to uncover deep-seated beliefs that shape my behavior and emotional responses. For instance, I realized that the inner critic judging my decisions and interactions is the same part that worries about being judged by others. Said the other way, I judge in others what I’m insecure about in myself. Recognizing these patterns helped me develop a greater sense of agency because I could see, day after day, how I wanted to behave differently. I became conscious of the things I wanted to change, and it was clear to me what actionable steps I needed to take.

Increased Willpower

One of the initial benefits of gaining greater agency was a boost in willpower. With a clearer understanding of my desires and obstacles, I felt more equipped to make and stick to decisions. I found it easier to commit, whether reducing screen time, eating in a caloric deficit, sticking to a sleep schedule, or adhering to a specific workout and recovery routine. This clarity translated into a stronger, more resolute mindset.

Enhanced Calm and Emotional Regulation

Another significant benefit was an overall sense of calm and reduced daily anxiety. Sitting and processing my feelings during meditation had a cathartic effect. Acknowledging and expressing these emotions made me feel lighter and more pleasant throughout the day. This regular emotional processing helped me maintain a positive outlook and experience less stress and worry, even when faced with challenges.

Increased Spirituality

One of the most profound changes I experienced was an increased sense of spirituality. By sitting in a meditative state, I felt a deeper connection to the universe, a sense of my place in this vast galaxy, and an understanding of the significance of the Earth. This practice allowed me to recognize all of my ancestors and their suffering, acknowledging the journey that has brought me to this moment. This left me with a deep sense of gratitude and wonder. It was as if meditation opened a portal to a more profound appreciation for life and my place within it, enhancing my spiritual understanding and connection.

Improved Articulation and Focus

Meditation also enhanced my ability to articulate my thoughts and maintain focus. Sitting quietly and observing my mind trained me to be more present and attentive. I found myself more articulate in conversations and better able to concentrate on tasks, particularly in my work, where I felt more productive and engaged.

The Physical Challenge

Extending my meditation sessions introduced a new level of physical discomfort. Sitting still for an hour required me to push into a new level of focus and resilience. The discomfort in that 30-60 minute range can be quite unpleasant— numbness, legs going to sleep, pain between the shoulder blades, etc. I typically use a Zafu and Zabuton (the little round cushion on a larger square pad), but I switched to a meditation bench and Zabuton. This kept me in a kneeling position that is quite comfortable for long periods— a nice upgrade! My back quickly adapted. The physical challenge mirrored my mental challenges, teaching me to remain focused and composed in the face of agitation. This lesson in resilience has been invaluable, both in meditation and everyday life. I found it translated to my cold plunge routine and workout intensity.

Long-Term Impact

Increasing my meditation time to 60 minutes daily for 90 days has been a transformative experience. It has given me greater agency, increased willpower, improved mood, enhanced focus, and a deeper sense of spirituality. The physical and mental challenges have pushed me to new levels of resilience and clarity. Even after reducing my meditation time, many of these benefits have persisted, proving the long-term value of the practice.

I encourage you to take the leap and consider extending your meditation practice. The benefits are profound and far-reaching, touching every aspect of life meaningfully. As for me now, I’m dialing back to 20 minutes for a while.

Do you meditate? What changes have you noticed? I’d love to hear from you.

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