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Meditation Worksheet

Jacqueline Hester
March 20, 2011
PSY/201
Karen Yarber

Directions: Locate two resources on the Internet that explain meditation techniques. Copy and paste the Web address into the top of the matrix. After reviewing the Web site, provide a brief summary for each source. Below your summary, list two interesting facts you learned from each site. Try the techniques you located in your Internet search. Provide a brief description of what happened in your experience.

Be sure to answer the two questions below the matrix also.
|Web Address (URL): |Mindfulness of Breathing |Instructions for Walking Meditation |
| |http://www.wildmind.org/mindfulness |http://www.insightmeditationcenter.org/books-articles/articles/instructions-for-walking-medi|
| | |tation/ |
| |Meditation practice is widespread in the Buddhist world. In this article |Most people associate meditation with sitting quietly. In this article other methods of |
| |many techniques of meditation are explained and defined such as breathing|meditation are identified besides sitting those are; walking, standing and lying down. All |
| |that calms and focus the mind with a technique known as a “samatha.” And |four are valid means of cultivating a calm and clear mind. The most common meditation |
| |the traditional name for meditation practice of Anapanasati, which means |posture after sitting is walking. |
|Summary of resource: |breathing in and out. |This article also brings out the benefits of walking meditation, such as; building |
| |A step by step tutorial was also provided including a number of guided |concentration, and when we are tired or sluggish walking can be invigorating. Also during |
| |meditation recordings, and readings to guide one through the practices. |time of strong emotional stress walking meditation may be a better source of meditation than|
| |Addressing questions and experiences for beginners. |sitting. |
| | |This article also provides instructions and audios for beginners in sitting and walking |
| | |meditation. The article also provides written instructions, dates of events and information |
| | |about support groups associated with the process of meditation. |
| | | |
| | |. |
| |The particular form taught here in four stages is found in the |Most people in the West associate meditation with sitting quietly. But traditional Buddhist |
| |Visuddhimagga (Path of Purity) of the great Theravadin scholar, |teachings identify four meditation postures: sitting, walking, standing and lying down. |
| |Buddhaghosa, who lived in 5th century India and Sri Lanka. | |
|Two interesting | |In meditation centers and monasteries, indoor halls and outdoor paths are often built for |
|Facts: |The traditional name for this meditation practice is Anapanasati, which |walking meditation. On meditation retreats, regular walking meditation is an integral part |
| |means mindfulness (sati) of breathing (pana) in and out. A meditation |of the process. |
| |practice where the breath is used as the object of attention to which we | |
| |return every time we notice that the mind has wandered. | |
| | | |
| |When I began the meditation process as stated in the article; my mind did|To try the walking meditation technique I walked back and forth (up and down) my street from|
| |wander. But once I got comfortable and focused I could feel a sense of |the bottom of the stop sign to the top. As with the walking technique it took me a minute to|
|What happened after you |calmness. These techniques does takes practice, and working 12 hour |get focused and remain focused. Following the instructions in the article, I found a |
|tried each technique? |shifts and school, these techniques would be a great way of relieving |comfortable pace of walking and focused on the stepping of my feet. I could not really focus|
| |stress and anxiety. |when doing this method. This method takes more practice than the sitting method. |

1. Do you think meditation leads to heightened sensation and perception? Explain why or why not.

Sensation is defined as: A perception associated with stimulation of a sense organ or with a specific body condition. And a perception is defined as: The act of perceiving; cognizance by the senses or intellect; apprehension by the bodily organs, or by the mind, of what is presented to them; discernment; apprehension; cognition. In the case of meditation I feel that they both apply. A sense of calmness takes over when meditating that stimulates a specific body condition that is cleansing mentally.

2. Have you considered integrating meditation into your own lifestyle? If so, list one strategy for fitting meditation into your schedule. If not, explain why.

At this point in my life working 12 hour shift and going to school full-time takes a lot of my time. Though I enjoyed the sitting technique; I would need to rearrange my schedule to fit in meditation.

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