Mediation

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

I feel sad today because I made a mess of my mid term exam.

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

I am quite anxiety because I am worrying about how to make a good balance between work, school, family and friends. Especially during the mid term examination weeks, I feel extremely anxious because of the hardship for managing the time. In fact, I don’t have enough time to sleep so I think I am suffering by the 9-10 anxiety level.

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 obvious physical tension in my body are my head, as well as my eyes. I think it is because I spend most of the time sitting in front of the computer to work and study. I would my tension level would be a level 8

III. After you have finished your meditation, re-asses your state of mind and body.
A. Reassess your mood on the chart.
B. Reassess your level of anxiety from 1 to 10.
C. Reasses your level of physical tension and rate it from 1 to 10.

When I was done meditating, I feel my mind is “empty” and fresh. I cant say it is very useful but I can feel more relax before I done meditating. However, this relax and fresh feeling didnt last long because I have to get back to my tension life again. Indeed I can feel I have more energy to move forward in my work and job after I  done meditating.

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 choose the Intro Guided Meditation by Ajahn Sundara. I choose this because it seems very easy to me. However, the first step sitting straight is not that easy. It is because i used to put all my weight to lie on the back of the chair. Therefore, keep sitting straight without chair for 20 minutes is quite hard for me. Then she ask me to relax the shoulder, arm, chest. She also ask me to close my eyes and try to associate to my body. i feel a little bit calm. I try to stop thinking but I really cant. I focus on the sensation of my body. The surrounding is so quiet and I can hear the sound of my breath. She also ask my to attention about my conscious and be mindfulness. This is the the hardest part because I have too much things that I am worried about. And the noise of the surrounding is disturb the Meditation. I think this is normal because this is my first time. I think it is better for me to download it and put it in my ipod. Then I can try this again before I sleep. Night time is more quiet and easier for me to be mindfulness.