A. First, take note of the moods you’ve experienced.
I am currently stressed out about school. There are so much
things to finish up with so little time. I am mentally fatigue due to lack of sleep.
B. Assess your overall level of anxiety on a scale of 1 to 10.
I am usually not very anxious. I would say my anxiety level is a 7.
C. Assess the level of physical tension in your body- where do you notice the tension? Try rating your overall tension on a scale of 1 to 10.
My level of physical tension is 8. I’ve been doing a lot of
pushups and lunges. There is tension on my chest, arms and calves.
III. After you have finished your meditation, re-asses your
state of mind and body.
A. Reassess your mood on the chart.
When I was done meditating, my mind was a lot more clear
from before. I felt less stressed. My body was a lot more relaxed and a lot of tension from my body was gone.
B. Reassess your level of anxiety from 1 to 10.
My anxiety level is currently a 3.
C. Reassess your level of physical tension and rate it from 1 to 10.
My physical tension level is a 4.
IV. Describe the experience– What type of meditation did you
choose? Describe what was going on in your mind and your body, what kind of thoughts and sensations did you experience during the meditation? Were there any challenging or frustrating aspects of the experience, and if so, what were they? Would you try this again in the future? Why or why not?
I’ve decided to do the emtional reaction to pain exercise. My mind was focused on breathing and tried to not think about anything else. At first, it was hard to block thoughts from my mind, but it got easier as I got used to mediating. It was very relaxing and helped me become less stressed with my school work. During this experience, I was calm due to the quiet room which allowed me to focus. I would definitely try this again in the near future whenever I’m stressed out or
physically/mentally fatigue.
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