N a m e _________________________________D a t e _________________P e r i o d __________

WHAT IS MEDITATION?
What is meditation? When a person focuses their
attention on an image or thought with the goal of
clearing the mind and creating relaxation, or an
inner peace, that person is practicing meditation.
Although meditation has been practiced throughout
time, modern meditation dates back to the Hindus who’s
goal was to understand and get closer to the true nature
of Brahman (“God”).
There are three major approaches to meditation.
1. Transcendental meditation involves the mental repetition of
a mantra, a word or sound repeated to aid concentration in
meditation - this is usually a Sanskrit(ancient language of
India) phrase. The meditator sits with eyes closed and
meditates for 15 to 20 minutes twice daily.
2. Mindfulness meditation was developed from Buddhist tradition,
but is the most popular form of meditation in the U.S.
This form of meditation focuses on the present
moment. In mindfulness, distracting thoughts and
feelings are not ignored but are rather
acknowledged and observed non-judgmentally as
they arise to create a detachment from them and
gain insight and awareness.
3. Breath meditation is a concentration on one’s
respiration—the process of inhaling and exhaling.

Mindfulness Meditation (Mindfulness)

Mindfulness is about being aware of what is happening in the
present, moment-by-moment, without making judgements about
what we notice. Because our minds can be focused on things in the
past, present or future, we often find ourselves ruminating about events
that have already happened, or worrying about
“If you let cloudy things that could happen. These habits of thought
water settle, it are often distressing.
will become Mindfulness is a practice which encourages us to attend to the present moment. There is
clear. If you let good evidence that mindfulness practice can help people cope more effectively with a wide
your upset mind variety of feeling-states such as depression and anxiety, but also with physical health
conditions including and chronic pain and illness.
settle, your
course will also Without making judgments?
become clear” Making judgements about our experiences can often lead to us becoming quite stressed. For
example, thoughts like “this is horrible” and “too much to do” are both judgmental
Jack Kornfield, Buddha’s Little Instruction Book
interpretations of facts and can bring on stress. Stress has both short term and longterm
negative health affects on the body and mind. But by practicing mindfulness, we can learn to accept more of our
experience without judging it. This has been shown to help people live more fulfilling lives.

Does it work?
Research has found that regular meditation can mediate the effects of stress, anxiety and depression and promote
well-being. Meditation has also been shown to assist in controlling blood pressure, heart rate, and respiration rate. It is
possible that the positive effects of meditation could also be found by using other methods of relaxation. Advocates of
meditation claim that meditation brings on a alternate form of consciousness, in addition creating greater relaxation and
well being. Evidence from EEGs suggest meditation produces more changes in electrical brain wave activity associated
with wakeful, relaxed attention than just resting without any specific mental technique.
 HOW TO START MEDITATING
THOUGHTS
When you notice thoughts, TIME
gently let them go by, Meditation isn’t about
returning your focus to the how long, but how
breath. Don’t try to stop often - at least once a
thoughts; this will just make you day. For beginners, 5
feel agitated. Acknowledge their to 10 minutes a day is
presence and ask them to leave. a great start!

EYES
Close your eyes for a
more body based
BREATH meditation. Open for a
Make no effort to control the more anchored feeling
breath; simply breathe
naturally. Focus your
attention on the breath and
on how the body moves MANTRA (OPTIONAL)
with each inhalation and is a word or phrase that
exhalation you silently repeat to
yourself during meditation.
It gives you something to
put your attention on other
COMFORT than your thoughts. Use
Sit or lie comfortably. any phrase you like,
Your spine should be "Peace" or "Love". Or use
straight and you the So Hum mantra. It’s a
should cross your legs. commonly used Sanskrit
mantra, which means "I
am."

END
slowly bring your conscious attention back to your
surroundings. Gently wiggle your fingers and toes. Move
your hands, feet, arms and legs. Open your eyes. Move
slowly and take your time getting up

Meditation is a practice that makes someone focus on something so they can clear their mind
1. What is meditation? ________________________________________________________________________________
_______________________________________________________________________________________________
Transcendental, mindfulness, and breath meditation
2. What are three types of meditation? ___________________________________________________________________
_______________________________________________________________________________________________
Mindfulness
3. What type of meditation is practiced the most in the United States? ___________________________________________
A mantra is a word or phase that someone would silently repeat during meditation that puts
4. What is a mantra? _________________________________________________________________________________
attention on anything but your thoughts
5. What type of meditation uses a mantra? ________________________________________________________________
transcendental
6. According to mindfulness, why is it important to concentrate only in the now? ___________________________________
It is important because it allows people to experience thoughts and feelings without thinking about the
_______________________________________________________________________________________________
overwhelming regrets of the past or the anxiety of the future.
_______________________________________________________________________________________________
7. What does non-judgmental mean in mindfulness? ________________________________________________________
It means that you would experience feelings and thoughts without labelling them as good or bad, making
_______________________________________________________________________________________________
acceptance in traumatic situations and other things that could be stressful.
8. What are the benefits that are most likely to result from someone practicing meditation? __________________________
_______________________________________________________________________________________________
Benefits may include reduced stress and anxiety, improved well-being, enhanced concentration and sleep
quality, and even internal effects like lowering blood pressure.
_______________________________________________________________________________________________
The infographic says 5 to 10 minutes a day
9. According to the infographic, how long and often can a person practice meditation? ____________________________________
is a good start for beginners.