Mindfulness Meditation Technic - Course Work Example

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Boston College
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Course work
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The process of meditating involves silence and stillness one experience in meditation; it assists to increased happiness and diminishes stress uncounted outside meditation. During meditation sit down comfortably and quietly with your eyes closed, effortlessly and silently inside repeat a word or phrase called mantra. A mantra can be word, sound or short phrase in your native language.

What changed during and after meditation program emotional, physical and psychological?

Much changed after I took meditation program. I was able to stimulate my nervous systems, my nervous system return to calmness and relaxed state after meditation program. During the process I was able to control my stress level. Meditation process is conducted by the instructor who tells you to memorize a particular mantra which will control your mind and boost the immune system by slowing the production of the stress hormone. Also, these processes help my body to naturally rejuvenate and clear my mind by regaining better quality sleep that was affected by stress.

The process helps me mentally and emotionally. I was able to reduce anxiety and depression because my body was able to balance neurochemical. Throughout the process, one can improve communication with your inner emotions and assist in staying optimistic with meditation issue.

Day 1

For beginners, first, you have sat comfortably, quietly and close your eyes. These processes are necessary for muscle relaxation, begin with your feet, calves and thighs, roll your neck and shrug your shoulders. Have a minute with your eyes closed while sited quietly. Thoughts will naturally come without any effort; inside your mantra start thinking with same and straightforward effort as first thought come.

Day 2

In this level of meditation it involves a simple practice of keeping your concentration and attention on the breath. Many find it difficult to maintain attention because they are distracted. So it is important to keep mind wandering attention that determines our concentration level (Levey & Joel & Levey). When you realize that youre distracted it is vital to watch your breath or think about something else. You can sustain attention on the meditation object for minutes, while the most period of mind- wandering last for a short time.


In this level, the main aim is to continue with attention to the meditation object which is achieved at the end of this step. In this level a person has mastered attention and not prone to forget, mind- wandering or dozing off. However, cultivate introspective awareness through the practices of labeling and catch distraction before they lead to forgetting.

Day 4

In day four, progress continues reflective awareness allows a person to correct occurrence of distraction that can develop to subtle dullness and intense depression. In this level one can work in pain, purifying the mind that suffered from trauma and unwholesome conduction. In this stage, gross conduction does not affect breath into the background or breath sensation does not fade because intense dullness distorts them.

Day 5

Day five, a person can overcome all distraction. But this is the tendency to slip into subtle dullness. This is due to breathing sensations less vivid that make peripheral awareness to fade. When you overcome depression, it increases the power of mindfulness.

Day 6

Attention is maintained, and one can pay attention to meditation objects and not distracted by background noise. One is ready to bring your faculty of attention to the whole new level where distraction fades completely. On achieve full focus to meditation object also known as single point attention.

Day 7

This is the final step where a person had complete control throughout the meditation. But it is vital to stay vigilant and make a continuous effort to monitor mental distraction and dullness at bay. The level is patiently and diligently shows the threshold of effortlessness. In this stage, you can drop all effort, and mind still maintains an unprecedented degree of stability and clarity.


Work cited

Levey, Joel, and Michelle Levey. Luminous Mind: The Essential Guide to Meditation and Mind Fitness. Conari Press, 2006.


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