Mindful Meditation Practices for 13-Year-Olds in Physical Education

Instructions

Welcome to your personal Physical Education worksheet on meditation! Meditation is a fantastic way to improve your focus, reduce stress, and promote overall well-being. Follow the tasks below to explore the practice of meditation.

Task 1: Understanding Meditation

• Read the following definition of meditation:

"Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state."

• Write down three benefits of meditation in your own words:

Task 2: Your First Meditation Session

Set aside at least 10 minutes in a quiet area where you won’t be disturbed. You can play soft music if you prefer. Follow the steps below:

1. Find a comfortable position, either sitting or lying down.
2. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
3. Focus on your breath. Notice the sensation of the air entering and leaving your body.
4. If your mind wanders, gently bring your focus back to your breath.
5. After 10 minutes, slowly open your eyes and take a moment before getting up.

Task 3: Reflection

Reflect on your meditation experience. Answer the following questions:

• How did you feel before you started meditating?
• What thoughts or feelings did you experience during meditation?
• How do you feel after the session? Do you think you would consider meditating again?

Task 4: Setting a Routine

Decide on a regular time to practice meditation. You can choose to do it daily, three times a week, or whatever works best for you. Write down your schedule below:

Bonus Activity

Explore different types of meditation techniques (e.g., guided meditation, loving-kindness meditation, body scan) by researching online. List down two new techniques you would like to try:

• 1. _______________________
• 2. _______________________

Congratulations on completing your meditation worksheet! Remember that the more you practice, the more benefits you'll experience.