Instructions
This worksheet will guide you through the practice of meditation. Take your time with each section and feel free to take notes in the spaces provided.
Understanding Meditation
Answer the following questions:
- What do you think meditation is?
- List at least three benefits of meditation:
Preparing for Your Meditation
Before you begin, it's important to set up a comfortable space. Answer the questions below:
- What location will you choose for meditation?
- What time of day do you feel is best for your meditation practice?
Meditation Techniques
Choose one of the following techniques to try:
- Breathing Focus: Focus on your breath. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth.
- Body Scan: Slowly bring your attention to each part of your body, from your toes to the top of your head.
- Guided Imagery: Visualize a peaceful place and immerse yourself in the sensations, sounds, and feelings that arise there.
Which technique do you choose?
Practicing Meditation
Set a timer for 5-10 minutes and follow the chosen technique. After finishing, jot down your reflections:
- How did the meditation feel? What thoughts came to mind?
- Were you able to focus? If not, what distracted you?
Personal Reflection
After practicing meditation for a week, reflect on your experience:
- Have you experienced any changes in your mood or concentration?
- Do you plan to continue meditating? Why or why not?
Goals for Next Week
Set one or two goals for your next week of meditation practice: