WELLBEING: Meditation & Mindfulness Why is meditation and mindfulness so important? New Research in the fields of psychology, education and neuroscience shows teaching meditation in schools is having positive effects on students' well- being, social skills and academic skills. Check IN Answer the questions below. Do you meditate? Do you know how to meditate? Would you like to learn Meditation? www.studysamurai.com 1
Mindfulness Meditation Mindfulness meditation is one of the more popular practices being taught at schools. It involves a three- step mental process where students are asked to: 1. Focus your attention on a particular target (for example your own breathing, a sound, a sensation). 2. Notice when your attention has wandered away from the target. 3. Bring your attention back to the target. Students are asked to do this without being judgmental and with a curiosity that allows them to identify patterns in their thoughts and feelings. This leads to a clearer mind and a more peaceful outlook. Check IN Answer the questions below. Let s try this 1. Focus your attention on a particular target (for example their own breathing, a sound, a sensation), 2. Notice when your attention has wondered away from the target. 3. Bring your attention back to the target. Guided Meditation Guided meditation is simply "meditation with the help of a guide. Guided meditations can be experienced either in a class with the help of a meditation teacher, or by listening to a guided meditation recording. Most guided meditations follow this general format: Your meditation guide will ask you to sit comfortably, or in some cases, you may be asked to lie down. You then listen to your guide while they lead you through a series of relaxing visualizations. As you gradually relax and become more and more still, stress fades away, and your mind becomes clearer and clearer. www.studysamurai.com 2
Check IN Beach Meditation Script Beach Meditation Script Begin now by visualizing yourself on a beautiful pristine beach. It is a pleasant sunny day, yet not too hot, with a light breeze. You feel the warm sun warming and energizing your skin. You hear the waves gently lapping on the sand. You allow yourself to be at one with nature. You are completely alone on the beach and feel completely safe. You reach down and take off your shoes and socks and place them on a towel on the sand. The grains of sand feel warm and energising on your feet as you walk along the sand. You hear the faint sound of seagulls in the air, which adds to the tranquility. You begin walking towards the water and walk along the shore, where the water meets the sand. The sand feels soft and cool from the water, as you walk along it. The air is fresh and clean. You allow any tension in your body to melt away as you walk along the sand. All cares and worries of your day are melting away. You take a slow deep breath in and exhale gently. Again, taking another deep breath in and exhale gently. You feel the elements and life force from nature restoring your energy levels and sense of calm. Visualize in your mind any place you may be holding tension in your body, any aches or pains, gradually softening and releasing them. As the water ebbs and flows on the shore, so do all your worries and tiredness ebb and flow away. You are feeling completely serene and at peace at the beach. As a wave comes to shore, you look down and see a bottle by your feet. You reach down and pick up the bottle. As you hold the bottle in your hand, you notice the bottle has been sealed with a cork and there is a note inside the bottle. You loosen the cork and reach in with your fingers to pull out the piece of paper. You unfold the paper and read the words. Awareness Meditation Awareness Because the mind has a natural tendency to think, keep it occupied with a relatively unexciting task. When you first meditate, your mind might be like an unruly teenager, undisciplined and always wanting its own way. Therefore, as a beginner you give the mind lots to focus on; as you improve your meditation and relaxation skills you give it fewer and simpler objects of focus. This first stage of meditation is called present moment awareness. Simply turn your attention to: www.studysamurai.com 3
Sounds. First focus on the most obvious sounds and as your concentration gets sharper, notice more subtle sounds, such as bird calls and distant traffic. Just allow them to wash over you, letting go of the sounds that have just passed by and being present to the sounds that arise now. Bodily sensations. Feel your arms resting on your lap, your legs on the chair. Feel your clothes against your skin. Notice any pains, muscle tightness, fluttering in your stomach or anxious feelings, the very things you were trying to avoid. Watch how these sensations shift and change, letting go of them and becoming present to those that arise. Thoughts. Watch your thoughts arise and pass, without getting caught up in them or feeling that you have to act on them. Some thoughts are nonsense; others are so compelling that you follow them. With demanding thoughts, observe them, label them and let them go. For example, if you are thinking: I m upset over that insult, you might label it hurt and let it go, ready for the next thought to arise. It s like watching clouds passing in the sky and you are progressing towards a blue sky mind where storm clouds pass and the mind is clear, calm and alert. Breathing. Watch the natural changes in your breathing as you become more relaxed. You might notice that your breath starts shallow and fast, but becomes deeper and more regular as you relax more profoundly. Check IN Check out the App below. https://www.headspace.com/headspace-meditation-app www.studysamurai.com 4
Action for you to take right NOW: Do a guided meditation and schedule a time to do it regularly turning www.studysamurai.com 5