Week 5: Activity 1 e-book Submission

Meditation

Guide

By Kashmira Ramjee

Contents

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Chapter 01 - What is Meditation? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Chapter 02 - QR code to the Application (a guided meditation application) . .

Chapter 03 - 4 Types of Meditative practices . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Chapter 04 - Meditation tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Chapter 05 - References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Introduction

The Purpose statement/Overview of this Ebook is to help guide you to understand and be able to begin meditation practices. With the help of this Ebook as well as the mobile application provided you will be stress free in no time!

The application provided is a beginners guide to help you check off items on your journey to mindfulness. The app contained a progress bar and will keep track on how far you go through your meditation and mindfulness journey. You are also able to read and do a guided beginners meditation practice at any time that suits you on the go!

By the end of this Ebook, you will better be able to:

1. Explain what meditation is.
2. Practice basic meditation skills (through use of the App).
3. Understand some of the different types of meditation.

What is Meditation?

Meditation is a practice in which an individual uses a technique – such as mindfulness, to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Meditation may help reduce stress, anxiety, depression, and pain, and cultivate peace, perception, self-concept, and well-being.

Meditation Practice

Please use the QR code, above, by scanning it with your cellphone to access the meditation application that will help track your progress and help you through a beginners meditation practice so that you can learn how to meditate through practice.

5 senses meditation

Kindness Meditation

Body Scan Meditation

Walking Meditation

Feel your feet on the ground. Then track or scan over your whole body, slowly all the way up to the top of your head. The point of this practice is to check in with your whole body: nose to your toes. No judging, no wondering, no worrying; just check in with the physical feeling of being in your body. Aches and pains are fine. You’re just noticing. The moment you notice that your mind has wandered, return your attention to the part of the body you last remember.

Walk at a natural pace. You can count steps up to 10, and then start back at 1 again. With each step pay attention to the lifting and falling of your foot. Notice movement in your legs and the rest of your body. if your mind wanders, come back to the sensation of walking. Maintain a large sense of the environment around you, taking it all in.

This kindness practice involves silently repeating positive phrases to oneself.
Silently recite phrases that reflect what we wish most deeply for ourselves in an enduring way. Repeat the phrases.
Each time you notice your attention has wandered, be kind to yourself and let go of the distraction. Come back to repeating the phrases without judging or disparaging yourself.
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The key to embodying daily mindfulness practice is to turn into a keen observer. Using the five senses (sound, smell, sight, taste, and touch) to ground yourself in the present moment can enhance your experiences with the world around you. Appreciating the five senses can help you slow down and live for the moment.

Tips and tricks if you are struggling to meditate

Tips and tricks if you are struggling to medidate.

Please click on the above link to access the video on a few tips and tricks to better meditation practises.

References

https://www.mindful.org/how-to-meditate/#what

https://mindowl.org/mindfulness-5-senses/#:~:text=The%20key%20to%20embodying%20daily,and%20live%20for%20the%20moment.

https://en.wikipedia.org/wiki/Meditation