On November 22, I marked the final square on my calendar and completed my 40-day qigong and meditation challenge. Before I began, I wrote “Day 40” in bold red ink on the calendar. That moment felt like a quiet promise to myself — a gentle commitment to show up with care.
Each day, after finishing Ping Shuai Gong and the Longevity Meditation, I made a bright red mark across the date. Some days I practiced early; other days I waited until the sun warmed the earth. No matter when I practiced, that simple ritual of marking the day reminded me that I had chosen myself again.
Over time, the challenge shifted from discipline into something softer and more nourishing. It became a daily way of returning to myself, one breath and one moment of honesty at a time.
Why I Began a 40-Day Qigong and Meditation Challenge
Committing to 40 Days
Choosing 40 days came directly from the Kundalini Yoga tradition, which teaches that this time frame can break old patterns and create meaningful change. Since I still felt lingering effects of COVID, I wanted a framework that supported deeper physical and emotional healing.
Writing “Day 40” on the calendar felt like crossing a threshold. It reminded me of training for marathons and triathlons, when tracking progress strengthened motivation. I hoped the daily red mark would inspire the same commitment.
Creating a Daily Tracking Ritual
The daily red mark grew into an unexpectedly joyful ritual. It filled the entire square on the calendar and felt celebratory. The more marks I made, the more I felt I was giving myself a precious gift of health and attention. Over the course of the challenge, the ritual itself became a quiet anchor. (Here’s a glimpse of my actual calendar!)
Why I Chose Ping Shuai Gong and the Longevity Meditation
What Attracted Me to Ping Shuai Gong
I chose Ping Shuai Gong because it carries a sense of joy within its movements. People in Taiwan and Hong Kong have practiced it for decades to stay healthy, strong, and emotionally uplifted. I’ve always loved how something so simple — swinging the arms, relaxing the shoulders, letting the rhythm guide you — can bring so much ease. Instead of pushing or forcing, it reminds you that healing can be gentle, steady, and surprisingly joyful.
For this 40-day qigong and meditation challenge, I hoped Ping Shuai Gong would support my Shen, help brighten my eyes, and bring more happiness to my heart.
How Music Supported My Practice
A surprising part of my 40-day qigong and meditation challenge was how essential music became to my Ping Shuai Gong practice. I chose three songs that lifted me spiritually, emotionally, and physically, and each one shaped the experience in its own way.
One song helped me notice the small miracles around me and feel thankful for them. Another centered on the possibility of peace, and I felt a quiet hopefulness rise each time I moved with it. The last song invited letting go — a reminder that everything we experience becomes a lesson and, in some way, a part of our good.
These songs carried me through the harder days, softened my movements, and opened my heart. They helped me stay present, uplifted, and connected to the deeper meaning behind my practice.
Why I Returned to the Longevity Meditation
The Longevity Meditation was something I had attempted several times without completing the full 40 days. Because Kundalini Yoga teaches that a 40-day commitment can break negative habits, I wanted to give myself that opportunity. I also hoped the meditation would help remove lingering patterns of illness after COVID.
Pairing Yang Movement with Yin Stillness
Ping Shuai Gong opened my energy and lifted my mood. The Longevity Meditation drew my awareness inward, supported my breath, and guided my energy toward deep repair. Together, these practices balanced Yang and Yin, creating a harmonious internal rhythm.
How the Two Practices Worked Together
Moments of Challenge and Breakthrough
During the second week, I told my daughter that the arm and finger position in the Longevity Meditation still felt difficult. Even after 14 days, it challenged me. However, by Day 28, I felt a significant shift. My body grew stronger, my mind softened, and the posture felt more natural. By Day 37, I sensed the end approaching and felt ready to complete the full cycle.
Practicing in Harmony with Nature
Practicing outdoors magnified the benefits. Standing on the earth, breathing fresh air, and watching the leaves shift colors from green to yellow to red helped me feel aligned with the season. While indoor practice supported me, outdoor sessions with my bare feet on the ground, made the energy feel more alive and expansive. (This is one of the places that held me during my daily practice, offering calm and steady grounding.)
The Power of the Daily Red-Mark Ritual
How Tracking Strengthened My Motivation
Throughout the 40-day qigong and meditation challenge, each bright mark reminded me that I was honoring myself. Because my self-talk can be harsh, the red marks softened my inner critic. There was no room for self-judgment. I had done exactly what I promised myself.
Marking Day 40 as a Celebration
On Day 40, I marked over the words “Day 40,” and it felt ceremonial. I smiled, felt warmth in my body, and even did a small happy dance. Although I practiced late that evening, I told my family, “I’m not missing my last day.” Completing the final mark meant something important to me.
What Shifted During My 40-Day Qigong and Meditation Challenge
Physical Changes I Noticed
My shoulders ached less, my breath deepened, and my immunity strengthened during a season that normally challenges me. I moved through fall without respiratory issues, which felt like a meaningful change.
Emotional and Shen-Related Changes
Emotionally, I felt myself opening in ways I didn’t expect. My Shen — the spirit reflected in the eyes — began to feel clearer and lighter. I noticed more spontaneous moments of joy, and even when sadness surfaced, I allowed it to move without tightening. Because fall naturally encourages letting go, releasing tears felt grounding and healthy. It became another way the challenge helped me return to myself with more honesty and ease.
Changes in My Inner Dialogue
The most surprising shift was the softening of my self-talk. Because the challenge offered clear choices—practice or not practice—the daily marks affirmed my integrity. Each mark represented a moment of self-respect, which gradually quieted my inner critic.
What Finishing the Challenge Taught Me
How Completion Built Confidence
Finishing the 40-day qigong and meditation challenge helped me meet myself with more honesty. I learned that gentle structure supports me far better than force. The consistency strengthened my confidence and helped me trust my own follow-through.
Applying the Framework to Other Areas of Life
Since completing the challenge, I have used the same tracking system for voice practice, piano, ukulele, and a new 11-day Kundalini Yoga kriya. This gentle system keeps me accountable and joyful without adding pressure.
How to Begin Your Own 40-Day Qigong and Meditation Challenge
Choosing a Practice That Nourishes You
If you want to begin your own challenge, choose one practice that feels nourishing rather than demanding. You can begin with 7 days, 11 days, or the full 40 days. Select practices that support your body and spirit, and allow them to meet you where you are.
Creating Your End-Date Ritual
Mark your end date on a calendar using a symbol that feels meaningful: a star, circle, sticker, or any personal mark. Each daily symbol becomes a small moment of acknowledgment.
Allowing the Process to Stay Gentle
Keep the structure simple and the process soft. These additional tips may help you stay consistent:
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Define your intention. Decide what you hope to shift emotionally, physically, or energetically.
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Choose a time window. Morning, afternoon, or evening — pick a range that feels realistic and steady.
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Prepare a practice space. Even a corner of a room can help your body settle into routine.
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Select a joyful calendar. Use one that visually makes you happy. The aesthetics matter more than people expect.
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Choose a special marker or sticker. The physical act of marking the day creates emotional resonance and reinforces self-worth.
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Set micro-commitments. Tell yourself, “Just begin,” and let the momentum carry you.
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Stay honest with yourself. If you skip a day, restart gently. No shame, just awareness.
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Simplify the rules. Make the practice doable on days when energy is low, so you don’t break the rhythm.
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Honor the day you finish. Marking the final square is more meaningful when the journey reflects integrity and kindness.
What Longevity Means to Me Now
A New Relationship with Aging and Vitality
After completing the 40-day qigong and meditation challenge, longevity feels more grounded and present. It no longer feels abstract. It now means tending to my breath, body, mind, and spirit each day, even when changes arrive slowly.
The Gift of Consistency and Kindness
This journey softened my internal dialogue and offered a new view of aging. Instead of seeing aging as decline, I now feel its depth and refinement. In the end, consistency gave me strength, but kindness brought me a deeper sense of vitality and peace.
If You Feel Called to Try a Practice of Your Own
If this journey inspires you to try a gentle practice commitment, you can explore several Radiant Shenti challenges. Each one offers supportive structure, clear guidance, and a sense of steady devotion—similar to what I experienced in my 40-day qigong and meditation challenge.
Here are a few you might enjoy:
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27-Day Five Tibetan Rites Challenge – build strength, mobility, and inner vitality
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15-Day Mudra Challenge – deepen emotional balance and energetic clarity
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12-Day Ping Shuai Gong Challenge – experience the joy and ease of daily arm swinging
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25-Day Qigong Challenge – explore small, daily practices that nourish Qi flow
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8-Day Kundalini Yoga Challenge – cultivate breath, stamina, and inner resilience
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14-Day Yoga Kriya for Beauty from Within Challenge – harmonize inner and outer radiance
You can also visit our Challenge Videos homepage to browse all available options.
Choose the practice that feels right for your current season, mark your end date, and begin with kindness. Small, consistent steps can create the most meaningful shifts.
Ultimately, this 40-day qigong and meditation challenge showed me that longevity is not just about years — it’s about how gently we care for ourselves along the way. When I slowed down, listened inwardly, and showed up with kindness, something inside me softened. My breath grew steadier, my inner dialogue kinder, and my sense of vitality more grounded. Meeting myself with compassion became the quietest and most meaningful shift of all.