What is Meditation?
Meditation is an
experience of relaxing
the body, quieting the
mind, and awakening
the spirit.
The word meditation comes through the
Latin “meditatio”, which originally indicated
any type of physical or intellectual exercise.
The word med means healing.
What is Meditation?
Meditation encourages
a deepening of
consciousness or
awareness, and also
facilitates a deeper
understanding of self
and others.
Reasons behind Meditation
Stress Management and Pain Relief
Anger Management
Simple way to relax and clear the mind
Control over Anxiety
Improved awareness, and concentration (creates stillness)
Improve our cognition (ability to think) and helps us to see
things more clearly
Develops our sense of self and our spirituality
Meditation.
Meditation is now a
mainstream practice
worldwide millions
people practicing on
a regular basis.
Meditation is the absence of
thinking and it is the process of
concentrating the mind.
We meditate every day without
knowing!!!!!
Day dreaming
Sports/physical activity
Close reading
Can you spot the
Listening or playing music symbol in this
picture??? Do you
know what it
Studying means???
About Meditation
There are thousands of
meditation techniques that have
been developed and practiced for
over 5,000 years.
Each has specific techniques
and skills that can be learned.
Tools Needed for Meditation
Quiet space
Images/symbols
Music/cds
Diary/journal
Candle
Straight backed chair or Matt
Meditation using
concentration
Assists with focusing the mind.
This is done by focusing on the breath, image,
object or sound (mantra) during the
meditation.
This process allows the mind to achieve clarity
and awareness.
To Do
Candle meditation- light a candle and have
students concentrate on the object talk them
through the various aspects of the candle or
pick a mantra and have students repeat it
over again.
Discuss
Receptive Meditation
• Assists with becoming more fully
present in the moment.
• This is done by being mindful and
attentive to feelings, sensation,
thoughts, images, smells and
experiences without thinking or
Reacting to the experience or
judging it. (we don’t ask why????)
• This helps to gain a calmer,
clearer and more non-reactive
state of mind and being.
A Simple receptive meditation is one
called Rain.
RAIN is a simple but effective practice to help you use mindfulness to gain a little distance
from how things might be affecting you
R Recognise. Just recognise that you have the emotion or feeling
A Allow. Allow the emotion to be present, accept that it's there. No need to get
into a fight with yourself over it. Don’t think around it or why it is there
I Investigate. Notice how the emotion manifests itself physically, emotionally
and in your thoughts. (bodily sensations, thinking)
N Non-identify. Notice that there is more to you than these thoughts, feelings or
physical experiences. You might say, for instance, 'This is not all of me."
This exercise doesn't get rid of your experiences
It changes your relationship with them. That's how receptive meditation helps with
many of life's experiences - It changes how you relate to them so that they no longer
have the same power to sweep you away.
Reflective Meditation
Assists with investigating an idea in
a systematic way.
Uses disciplined thinking and
analysis to reflect upon a compelling
question, challenge, idea or project.
Reflects on a verse, a phrase or
inspiring idea.
Brings wisdom and insight into all
aspects of our lives.
Reflective Meditation
As Albert Einstein has said,
“The important thing is not to stop questioning.”
This can be done by looking to nature or reading
something or looking at images or listening to music.
Generative Meditation
Assists in consciously cultivating and strengthening specific qualities
such as:
Patience
Love
Appreciation
Compassion
Humility
Gratitude
Courage
This form of meditation invites us to actively nurture these strengths
of character by thinking, speaking and acting as though the quality is
already fully present and alive within us.
We do this sometimes using guided meditation you will find lots of guided
meditations on the Internet.
Benefits of Meditation
The physical, emotional, psychological, and spiritual benefits of meditation
might include:
higher levels of energy, creativity,
and spontaneity
lower blood pressure
increased exercise tolerance
better concentration
decreased stress, depression and
anxiety
fewer cravings for alcohol and
cigarettes
increased job satisfaction
better relationships with others.
Meditation & Conventional Health
There is no research that
indicates meditation is
harmful or has negative effects
whether used alone or in
conjunction with conventional
Medicine but people have
found it helpful with the
management of stress and
pain.
Importance of Breath
For most meditative practices the
breath is very important because it is
connected to both the mind and the
body.
• If we are anxious, frightened or
upset our breath tends to be
shallow, irregular and quick.
• If we are relaxed, settled or calm,
our breath tends to be more slow,
deep and regular.
Importance of Breath
Focusing the mind on the
continuous rhythm of inhalation
and exhalation provides a natural
object of meditation.
As you focus your awareness on the
breath, your mind becomes
absorbed in the rhythm of
inhalation and exhalation.
As a result, your breathing will
become slower and deeper, and the
mind becomes more tranquil and
aware.
Try some of these meditation experiences and see which
ones you enjoy best...............journal your experiences and
the learning about yourself......hopefully by the end of
these exercises you will enjoy meditation and make it a
regular practice in your daily life.
Mindfulness meditation
Guided meditation
Meditation on music
Meditation using symbols and colour
Here are some slides that will give you ideas........
There are lots of guided meditations available
from you-tube
10 Ways to Practice
Mindfulness Everyday
By following the main elements of mindfulness –
combining awareness of your breath with focusing on
the activity at hand – you will be able to experience
every moment as fully as possible.
Here are 10 ways to practice
mindfulness everyday!
Practice Mindfulness Everyday
1
As you awaken in the morning, bring your
attention to your breathing. Instead of letting
your mind spin off into yesterday or today, take
mindful breaths. Focus on your breathing, and
sense the effects of breathing throughout your
body.
2
Instead of hurrying to your usual routine,
slow down and enjoy something special
about the morning: a flower that bloomed,
the sound of birds, or the wind in the trees.
Practice Mindfulness Everyday
3
On your way to work or school, pay
attention to how you walk or drive or ride
the transit. Take some deep breaths, relaxing
throughout your body.
4
When stopped at a red light, pay attention to
your breathing and enjoy the landscape around
you.
Practice Mindfulness Everyday
5
When you arrive at your new destination
(work, school, etc.) take a few moments to
orient yourself; breathe consciously and
calmly, relax your body, then begin.
6
When sitting at your desk or keyboard,
become aware of the subtle signs of physical
tension and take a break to stretch or walk
around.
Practice Mindfulness Everyday
7
Use the repetitive events of the day - the
ringing telephone, a knock on the door,
walking down the hall - as cues for a mini-
relaxation.
8
Walk mindfully to your car or bus. Can you
see and appreciate something new in the
environment? Can you enjoy walking without
rushing?
Practice Mindfulness Everyday
9
As you return home, consciously make the
transition into your home environment. If
possible, after greeting your family or
housemates, give yourself a few minutes alone
to ease the transition.
10
As you go to sleep, let go of today and
tomorrow, and take some slow, mindful
breaths.
A labryinth is…
An ancient symbol that has been
rediscovered and adapted for use today.
Found in ancient cultures, traditions and
countries (China, Ireland, India, England,
Scandinavia, France, Crete and others).
A symbol of wholeness, healing, and
inclusion.
To do Give each student a drawing of a
labyrinth begin with some basic breathing
exercise, put on some music and have them
reflect on their own journey through the
labyrinth by walking their steps with a
pencil. You can play some nice music.
Labyrinths As Walking Meditation
Used for walking meditation that assists in: Some think of
finding peace and clarity
walking a
managing stress
labyrinth as a
decision making
metaphor for life’s
self-exploration and reflection
journey - a
journey to your
Walking a labyrinth provides the opportunity deepest self, where
to:
examine personal goals
you come back
assess talents and abilities
into the world
make decisions
with a clearer
evaluate your life’s progress - personally understanding of
and professionally yourself.
Circles and Mandalas
Circles Meditation on Place the people who
are closest into the me
circle and work
connections outwards. (play some
music to help with this
Begin with a exercise)
basic breathing
exercise Following the exercise
have students look at
Give students a why they placed
sheet with the people in certain
circles and ask circles...if they were to
them to list all change any of the
people involved relationships what
in their life (be would they
specific) be/why/how. What
would they change/not
Then ask them change...........
to use the circles Use appropriate
to categorise questions to do this.
people according
to who is closest
Coloring Mandalas
If you choose to draw or color a mandala
it will tap into your creativity without any
need for artistic expertise.
The process of drawing or coloring can
sooth and nourish you.
Coloring mandalas is a great way to start
using mandalas in your everyday life.
Coloring Mandalas
Here are some tips on how to get started:
You will need crayons, colored pencils, paints, pastels, markers in various colors.
You can download mandalas from the internet. Here are just a few web sites that
offer downloads:
Coloring Castle
30 Minute Mandalas
Mandala Project
Free mandalas
Find a quiet and comfortable place where you will not be interrupted.
Take a moment to relax your mind and body.
Take three deep breaths. With each breath breathe in love and let go of
any tension and fear or anything that has been bothering you.
Coloring Mandalas
Lay out all of your coloring utensils and simply start coloring. Don’t give
much thought to the colors you choose or if they match, let your instinct
choose. There is no wrong way to color.
Once you are finished coloring in the mandala take a moment to look at it.
Notice the colors, the shapes and how they make you feel.
You may find that writing about your experience and recording your thoughts
may be helpful.