Exploring Meditation Techniques for Greater Effectiveness
Office Professional Conference
April 18, 2016
Meditation is a practice of concentrated focus; a technique for resting the mind and looking inward. Practicing regularly has many physical and mental benefits, but also can increase our personal knowledge. By engaging in meditative practices, we are better positioning ourselves to be the person we truly want to be at our core and to accomplish our purpose and be successful.
PRACTICE AND REFLECTION
Progressive RelaxationNotes and Reactions
Likelihood of Doing Again:
Definitely Not Probably Not Probably Most Definitely
Guided Imagery
Notes and Reactions
Likelihood of Doing Again:
Definitely Not Probably Not Probably Most Definitely
Focused Meditation
Notes and Reactions
Likelihood of Doing Again:
Definitely Not Probably Not Probably Most Definitely
Movement Meditation
Notes and Reactions
Likelihood of Doing Again:
Definitely Not Probably Not Probably Most Definitely
Mindfulness Meditation
Notes and Reactions
Likelihood of Doing Again:
Definitely Not Probably Not Probably Most Definitely
Gratitude Meditation
Notes and Reactions
Likelihood of Doing Again:
Definitely Not Probably Not Probably Most Definitely
MEDITATION AT UW-MADISON
Tuesdays | Noon – 12:45 pm (21 North Park Street #7045)
Wednesdays | Noon – 12:45 pm (Union South see Today in the Union for room location)
Thursdays | Noon – 12:45 pm (Union South see Today in the Union for room location)
· Open to students, faculty, and staff
· No cost, no registration required
SMARTPHONE APPLICATIONS
· Calm. This app shows different scenes including sunset beach, silent clouds, fireplace, planet Earth, summer meadow, foggy stream, pouring rain and plays meditating music corresponding to each scene for personal meditation practices. Subscriptions to different meditation programs (7 Days of Sleep, 7 Days of Happiness, 7 Days of Gratitude, 7 Days of Self-Esteem), guided meditation (calm, body scan, deep sleep, calming anxiety, deep concentration, commuting, non-judgment, loving-kindness, etc.) are also available.
· 1 Giant Mind. This app is for anyone who wants to feel happier, less stressed and more energized using a 12 step meditation technique. No previous experience is needed.
· Stop, Breath & Think. A friendly, simple tool to guide people of all ages and backgrounds through meditations for mindfulness and compassion.
· Insight Timer. As well as customizing your own meditation, Insight Timer can connect you with guided meditation sessions created by 348 teachers in 22 languages.
NEXT STEPS
Establish a goal to increase effectiveness with meditation or mindfulness practices.
Prepare for potential challenges.
1. Potential roadblocks to reaching my goal are…
2. I will overcome these roadblocks by…
3. People who will support me in reaching my goal include…
4. When I achieve my goal, I will feel…
ADVICE FROM A TREE
Dear Friend
Stand Tall and Proud
Sink your roots deeply into the Earth
Reflect the light of your true nature
Think long term
Go out on a limb
Remember your place among all living beings
Embrace with joy the changing seasons
For each yields its own abundance
The Energy and Birth of Spring
The Growth and Contentment of Summer
The Wisdom to let go like leaves in the Fall
The Rest and Quiet Renewal of Winter
Feel the wind and the sun
And delight in their presence
Look up at the moon that shines down upon you
And the mystery of the stars at night
Seek nourishment from the good things in life
Simple pleasures
Earth, fresh air, light
Be content with your natural beauty
Drink plenty of water
Let your limbs sway and dance in the breezes
Be flexible
Remember your roots
Enjoy the view!
Written by: Ilan Shamir