Meditation & Mindfulness

New Research in the fields of psychology, education and
neuroscience shows teaching meditation in schools is having
positive effects on students’ well-being, social skills and
academic skills.


Mindfulness Meditation


“Mindfulness” meditation is one of the more popular practices
being taught at schools. It involves a three-step mental process
where students are asked to:
Focus your attention on a particular target (for example your
own breathing, a sound, a sensation).Notice when your attention has
wandered away from the target. 3. Bring your attention back to the
target.

Students are asked to do this without being judgmental and with a
curiosity that allows them to identify patterns in their thoughts
and feelings. This leads to a clearer mind and a more peaceful
outlook.


There are many different forms of mindfulness meditation. The
process below outlines Awareness
Meditation.


When you first meditate, your mind might be like a hyper active
child, undisciplined and always wanting its own way. So to start
give the mind lots to focus on; as you improve your meditation
and relaxation skills you give it fewer and simpler objects of
focus. This first stage of meditation is called “present moment
awareness.” Simply turn your attention to:


Sounds.


First focus on the most obvious sounds and as your concentration
gets sharper, notice more subtle sounds, such as bird calls and
distant traffic. Just allow those sounds to wash over you,
letting go of the sounds that have just passed by and being
present to the sounds that arise now.


Bodily sensations. 


Feel your arms resting on your lap, your legs on the chair. Feel
your clothes against your skin. Notice any pains, muscle
tightness, fluttering in your stomach or anxious feelings, the
very things you were trying to avoid. Watch how these sensations
shift and change, letting go of them and becoming present to
those that arise.


Thoughts. 


Watch your thoughts arise and pass, without getting caught up in
them or feeling that you have to act on them. Some thoughts are
nonsense; others are so compelling that you follow them. With
demanding thoughts, observe them, label them and let them go. For
example, if you are thinking: “I’m upset over that insult,” you
might label it “hurt” and let it go, ready for the next thought
to arise. It’s like watching clouds passing in the sky and you
are progressing towards a “blue sky mind” where storm clouds pass
and the mind is clear, calm and alert.


Breathing.


Watch the natural changes in your breathing as you become more
relaxed. You might notice that your breath starts shallow and
fast, but becomes deeper and more regular as you relax more
profoundly.


You can learn more about this and much more
at www.studysamurai.com