My Experience of Meditation

I. I chose a meditation of Guided body scan by Gil Fronsdal.

A. First, take note of the moods you’ve experienced.

I had a long and stressful day. I woke up with a loud music from next door in the morning. I had been working on project for another class. Then I went to work. After work, I usually take F train, but it was not woking, so I had to walk to take another train to come back home. I was exhausted and under stress.

B. Assess your overall level of anxiety on a scale of 1 to 10.

I would say my level of anxiety was 8.

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.

The level of physical tension in my body was 9. I felt physical tension around the shoulders, especially.

III. After you have finished your meditation, re-asses your state of mind and body.
A. Reassess your mood on the chart.

I feel more calm, relaxed and less under stress.

B. Reassess your level of anxiety from 1 to 10.

My anxiety level is 3.

C. Reasses your level of physical tension and rate it from 1 to 10.

My physical tension level is 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 chose a meditation of Guided body scan by Gil Fronsdal. When I started meditation, I was still thinking about work and school project. At first, it was difficult to let the thought out from my mind. but as I followed the guidance, I didn’t think about those things much at the end. Another challenge was focusing the sensation of the body. Maybe because it was the first time to do a meditation. When I focused on breathing, I realize that my breathing was short and fast. At the end, my breathing was slower and deeper. After finishing the meditation, my mind was clear and feel more relaxed. I still feel physical tension, but it’s much better than before. I will try the meditation again because it released my tension and stress. I feel it!