MEDITATION ASSIGNMENT

MEDITATION ASSIGNMENT

INSTRUCTIONS
1. Meditate at least 4 times during the week for at least 20 minutes each time using the breath or mantra meditations described below (or a meditation of your
choice – feel free to experiment).

2. Fill in the Meditation Log (VEIW PAGES 3 OR 4) for each meditation session, setting an intention for your meditation, and writing a reflective paragraph after
your meditation.

3. At the end of the week write at least a half page reflection about your experience, assessing whether you achieved any positive physical, emotional or
psychological change as a result of the meditations.

4. Describe how your experience compares with the effects of Tibetan Buddhist meditation as described by Sharon Begley in her article, giving a proper citation.

Breath Meditation
Find a comfortable sitting position, ideally cross-legged on the floor. Close the eyes, scan the body, and consciously release any tightness with the exhalations.
Keep the spine long and straight and the body as still as possible. Feel that you are settling into an inner awareness.

Release all thoughts related to the external world. This can be done by placing the thoughts (as imaginary flowers) in an imaginary river. Watch them get carried away
in the current. Settle as best you can into the stillness of body and mind.

Attune the mind to the breath and gain a greater intimacy with its gentle rhythm. Feel that you and the breath are one. When thoughts enter the mind, gently release
them (placing them back in the imaginary river.)

Feel a powerful, uplifting presence in the breath. It could be love or the compassionate spirit of the universe, or divine energy, or whatever lifts one’s soul.
Mantra Meditation
Find a comfortable sitting position, ideally cross-legged on the floor. Close the eyes, scan the body, and consciously release any tightness with the exhalations.
Keep the spine long and straight and the body as still as possible. Feel that you are settling into an inner awareness.

Attune the mind to the breath and gain a greater intimacy with its gentle rhythm. Feel that you and the breath are one. When thoughts enter the mind, gently release
them with the calming exhalations

Imagine you are sitting in an isolated part of the planet, far from your daily haunts, your daily activities, your daily preoccupations. Continue to associate
intimately with the rhythmic flow of the breath.

As you exhale feel that the physical world is dissolving around you, leaving you suspended in space, feeling secure, light and at peace. Try to enter a state of pure
being where you ARE the destination.

Start repeating an affirmation to yourself internally. It could be “breathing in I am aware, breathing out I find peace,” which, after a few breaths might become the
repetition of “awareness” on the inhalation and “peace” on the exhalation. Or you could frame an affirmation of your choice that matches your current spiritual
aspirations.

Or repeat the mantra “baba nam kevalam,” repeating “baba nam” on the inhalation and “kevalam” on the exhalation. Let your being be absorbed into the meaning of the
mantra: “Love is the all-pervasive essence of life.” Feel the presence of love in your being, nurturing you, calming you and raising your consciousness.

Meditation Log

DAY # 1
Intention

Reflection

DAY # 2
Intention

Reflection

DAY # 3
Intention

Reflection

DAY # 4
Intention

Reflection

HALF PAGE
FOR YOUR ASSIGNMENTS TO BE DONE AT A CHEAPER PRICE PLACE THIS ORDER OR A SIMILAR ORDER WITH US NOW