SEMI FINAL EXAM

NAME : Rivamonte, Angelica Louise L. GRADE : 12 Diamond

Physical Education

Meditation has been demonstrated to be a cost-effective way to assist people

reduce stress, anxiety, and sadness. Leisure, on the other hand, has been shown to
lower stress, increase mood, and contribute to general health and well-being. The
similarities and differences in outcomes between meditation and leisure suggest that
a comparative analysis could determine if and how meditation experiences and
outcomes are similar to and different from those of leisure, and provide deeper
insights into how both can contribute to improved quality of life. The goal of this
study is to look at the parallels and contrasts between meditation and leisure as seen
by a variety of people who practice meditation. Meditation can be intimidating at
first, and the fact that it can be intimidated can make some not enjoy the practice at
all. More often, it’s due to the type of meditation you are doing.  The more you do a
meditation that aligns with your values, the more likely you are to view it as leisure . 

It’s not exactly wrong to call meditation a sport. I mean, it shares many of the same
characteristics as one, in the sense that it allows you to channel your attention to
that, thus enjoying the activity you’re doing more. Meditation does release
dopamine, but you also get a dopamine release from habits that aren’t that good for
you but you still engage in them. The idea would be to train your mind to see
something more enjoyable than the other habit you want to replace. 

Your environment can play a role in that. Willpower alone can’t make you enjoy
meditation more.  But changing your environment of meditation doesn’t have to be
complicated. You can use a room specifically for meditation, just like if you were
practicing some sort of sport, you go to that certain place to practice the sport. 
This can even be less complex, like just changing your position, putting a certain light
on, or meditating to a certain melody. It’s not hard to tell whether the meditation is
working correctly based on how it makes you feel. 

Here are some ways to meditate :

1. Sit upright comfortably

- If you’re like me and you try to meditate while lying down, you’ll fall asleep.
Instead, sit in a comfortable chair with an upright back, get a meditation cushion, or
fold a pillow and sit cross-legged on it, which will help support your back.

2. Breathe deeply
- Ah, the breath, the wonderful breath. It’s our ANCHOR to the present moment and
a tool available at all times. Start by taking 10 deep breaths and counting to five
during each exhale and inhale.
Allow your lungs to fill up as you inhale (it feels good to take a deep inhale) and then
slowly exhale through your nose, allowing your shoulders to drop. Repeat.

3. Gently close your eyes

- If you’re not doing so already, I suggest closing your eyes to help you focus. It’s easy
to give our mind an excuse to wander when we are staring at our laundry that needs
to be done.

4. Slowly scan your body, and notice any sensations

- I love this step because it’s checking in with our body. How many times a day do we
ask others, “How are you?” A lot. How many times a day do we ask our body, “How
are you?” Hardly ever.
It’s an opportunity to check in with your body which is an effective way to bring you
into the present moment. Start by focusing on your feet and moving up to the top of
your head.
Notice if there is tension anywhere, and if there is, consciously send breath in the
direction of that body part.

5. Be aware of any thoughts you are having

- Do you ever get stuck overthinking? Here’s a chance to notice your thoughts
WITHOUT getting roped in by them. Imagine each thought is like a cloud in the sky
and you’re the observer.
Notice what thoughts are present, “I need to call my mom, I have to go to the
grocery store.” Allow each thought to come up, and pass by, without any judgment
or attachment.

6. When your mind wanders, focus on your breath

- When your mind wanders, which it will, come home to your breath. Your breath is
the the number one tool to help you stay grounded, connected and focused in the
moment. When you focus on your breathing, your heart rate slows down, your mind
begins to quiet and your body can relax.

7. Gently open your eyes when you are ready

- I suggest practicing meditation for 5-10 minutes in the beginning. The best time of
day to do it is in the morning—BEFORE having coffee, if you’re a caffeine consumer.
Connecting to your breath will set the tone for your day. It’s a positive and
empowering tool to practice beyond the pillow, and throughout the day. Even if you
don’t have an opportunity to close your eyes, you can practice conscious breathing
during a meeting, in a traffic jam or in a conversation. Find your inner peace with one
of these wonderful meditation breaks.