SADHANA Take up a sadhana (daily spiritual discipline), and create a meditation journal, chronicling your journey and experience. Maintain your meditation for at least a week. 11 mins a day is good to start with. Your meditation choice may be taken from the CDs which you already have (as listed on syllabus), or, in total silence (if you already have experience with meditation).

SADHANA
Take up a sadhana (daily spiritual discipline), and create a meditation journal, chronicling your journey and experience. Maintain your meditation for at least a week. 11 mins a day is good to start with. Your meditation choice may be taken from the CDs which you already have (as listed on syllabus), or, in total silence (if you already have experience with meditation).

It is recommended that you alternate between tracks on the CDs, in order to discover what you prefer and to widen your exposure to different types of meditations & guidance.

In your journal, say which track(s) you used on each day, and describe your experience. Also, say why you chose this project. Part of this assignment is to first watch the two videos, and read the article (links below), on the purpose and basic techniques of meditation. Summarize the information and say exactly how the videos and article informed your meditation practice.

In the description of your experience, elaborate on any difficulties encountered, i.e., resistance, frustration, anxiety, impatience, boredom, etc., and how you were affected by distractions. Say also, how the guided tracks affected your experience. Be sure to include the positive effects, as well! Did you find yourself more centered, present, patient, blissful after practice, etc.

1. Youtube Video (6 mins.):

2. Youtube Video (9 mins.) :

3. Article on meditation: http://liveanddare.com/benefits-of-meditation/

…And these:

4. CDs of Guided Meditations: https://www.amazon.com/s/ref=ntt_srch_drd_B00FB8WKUO?ie=UTF8&field-keywords=Dhanpal-Donna%20Quesada&index=digital-music&search-type=ss

Another facet of this assignment is to consult a friend/family member, who already has a meditation practice, and enlist them for support. Ask them these sorts of questions and include their responses in your work:

-“Why did you take up a meditation practice?”
-“Was it for therapeutic or spiritual reasons?”
-“How do you deal with distractions?”
-“What advice do you have for me?”
-“How has it impacted your life?”

*Note: If you “lie” about your experiment, I will know. But more importantly, you will have failed yourself. This is a test of your own character! It is also a commitment of your heart and mind. Enjoy your journey, knowing you’re making a positive difference to you, your nervous system, and all those around you!