Mindfulness meditation, as discussed in class, has very strong empirical support as a method for increasing mindfulness, decreasing feelings of depression and anxiety, and improving happiness and resilience to stress. This assignment will involve 10 days of mindfulness meditation training through the Headspace app, using the free beginners package called “Basics”. Each meditation is only 10 minutes, and this exact 10-day program has been used in several of the recent studies demonstrating the effectiveness of meditation.
Assignment Instructions
Download the HeadSpace app for your smartphone and register for the free Basics meditation series — OR — you can also register and do the meditations at headspace.com (Links to an external site.) (Links to an external site.).
Complete the 10 meditation sessions (no more than 1 per day)
Write 3 brief journal entries (at least one-half page, single spaced or 1 page handwritten, each), after the 1st, 5th, and 10th meditation. Feel free to do more journal entries about any reactions you have to the meditations, if you wish.
Journal is relatively free-form, but try to discuss the following: any thoughts/feelings you experienced during the meditation, thoughts/feelings after the meditation, was it hard or easy and why, are you noticing any changes in your mood or day to day life, or any changes in your thinking? What are those changes?
In the last journal, also write briefly about whether you are willing to continue the meditation practice (not necessarily with Headspace, but in general), and what your plan is to make that happen.
DUE in 2 Weeks (Wed, March 18), so you do not have to do one every single day complete the assignment on time.
Your journal entries can be uploaded to the portal (in word format), or you can upload screenshots if you are writing them by hand.
This assignment is worth 15 points (1.5 times the point value of most other assignments)
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