KAINAN TAYO!

HK 12
Sambrano, Zaragoza, Sorolla, Turano, Urgena, Sandoval, Sabadao, Tan, Ulat, Taaca, Trinos,
Sandoval, Zapanta
Simple Meditation: Achieve Well-being in 5 Minutes

I. Objectives

After the activity, the participants must learn how to,

1. achieve well-being, fulfillment, goodwill, inner-peace and calmness

2. reduce stress and increase organization skills by meditation;

3. perform simple meditations, positions, and posture that can be done during your

free time; and

4. abide in the present moment and maintain a positive attitude towards their

work & their colleagues

Meditation is simply practicing a concentrated focus on a sound, object and eliminating

outside thoughts. Meditation can be done in as little as one minute or as long as an hour. By

focusing for a few moments, we help ourselves to reduce stress, promote relaxation, have

clearer minds and have better decision making ability. With this activity, we will learn proper

positions, postures, and a simple meditation activity that can be done during your free time.

I. Positions

Chair-sitting meditation

You can easily meditate while sitting in a chair, making this the perfect practice for

midday rejuvenation while at work. You can meditate at work or while traveling. To get in the

right position to meditate, sit in your chair with a straight back and with your feet flat on the

floor. They should form a 90-degree angle with your knees. You may need to scoot to the edge
of the chair. Sit up straight, so that your head and neck are in line with your spine. You may

place a pillow behind your lower back or under your hips for added support. If you aren’t sure

what to do with your hands, you can rest them on your knees or place them in your lap.

Standing meditation

If you’re more comfortable upright, try standing meditation. To do this, stand tall with

your feet shoulder-width apart. Shift your feet so that your heels turn slightly inward and your

toes are pointing slightly away from each other. Once you’re in position, slightly bend your

knees. Allow your body to root down through your feet with each exhale. Imagine your energy

lifting out through the crown of your head with each inhale. For added relaxation, place your

hands on your belly so that you can feel your breath moving through your body.

Kneeling meditation

If you’re in a place where you can comfortably kneel down, give it a try. One advantage

of this pose is that it’s easier to keep your back straight. To do this, rest on the floor on bent

knees. Your shins should be flat on the floor with your ankles below your bottom. You can place

a cushion between your bottom and heels for more support and less strain on your knees. You

shouldn’t feel pain when you’re in this position. If you do, try another meditation pose that

allows you to be pain-free and feel relaxed. Be sure to root your weight back and down through

your hips. This keeps you from putting too much pressure on your knees.

Lying-down meditation

You may find it easier to relax and release tension if you lie down. This way your body is

totally supported. To do this, lie on your back with your arms extended alongside your body.

Your feet should be hip-distance apart, and your toes can be turned out to the side. If this is
uncomfortable, modify the pose to support your lower back. Place a pillow underneath your

knees to slightly elevate them while lying flat. You can also bend your knees and place your feet

flat on the ground.

Relationship between meditation and posture

Posture is essential to meditation, but you can take a flexible approach to it. Start your

practice while in a position that comes naturally to you. It’s important to start in a comfortable

place, so that you can gently shift your body into the correct positioning throughout your

practice. You may find that maintaining a specific posture helps you to set a positive intention

or resolve for your practice. When you come back to the posture or position, you can remind

yourself of why you’re practicing — to be present, to feel relaxed, or whatever else you may

need.

II. Posture

There are seven guidelines that you can use to help correctly position your body. Approach

the practice the same way that you approach your posture. Your body is actively engaged, yet

there is a softness to it.

1. Sitting

Depending on how flexible your hips are, you can sit in quarter, half, or full lotus

position. You can also sit cross-legged with your hips elevated higher than your heels by sitting

on a meditation cushion, towel, pillow, or chair. You can use a cushion or meditation bench to
get support in most positions. It’s important to choose a pose that’s comfortable so you can

focus on your meditation.

2. Spine

No matter how you sit, your spine should be as straight as possible. If you tend to slouch

forward or sway slightly backward, now is the time to gently remind yourself to come back into

the correct posture. Continue to root down through your body with each exhale. Lift your body

up and lengthen your spine with each inhale. Feel the line of energy that goes from the base of

your spine out through the crown of your head. Keeping your spine straight will help you to stay

alert.

3. Hands

You can rest your hands on your thighs with your palms facing down. Keeping your

hands placed down is said to be more grounding and help relax your body’s energy flow. You

can also stack your hands in your lap with your palms facing up. To do this, place your right

hand on top of your left hand with your thumbs gently touching. This hand position is said to

generate more heat and energy.

4. Shoulders

Keep your shoulders relaxed and comfortable as your draw them slightly back and

down. This helps keep your heart center open and your back strong. During your practice, check

in with your posture from time to time. Ensure that your spine is straight and draw the tops of

your shoulders down and away from your ears. Pay attention to the height of your shoulders

and notice if one feels higher than the other so that you can adjust as needed.
5. Chin

Keep your chin tucked in slightly while maintaining length in the back of your neck.

Correctly positioning your chin helps you to maintain your posture. Keep your face relaxed. You

may find that turning the corners of your face up slightly helps to release any tension in the

face.

6. Jaw

Try to release any tension you’re holding in your jaw. It may be helpful to keep your jaw

slightly open as you press your tongue against the roof of your mouth. This automatically

relaxes the jaw, allows for clear breathing, and slows down the swallowing process. You can

also do a few exaggerated yawns before you meditate to stretch your jaw and release tension.

7. Gaze

Most people find it easier to meditate with closed eyes. Avoid squeezing your eyes shut.

Softly closing them will help you keep your face, eyes, and eyelids relaxed. You can also

meditate with open eyes. Maintain an unfocused gaze on the floor a few feet ahead of you.

Keep your face relaxed and avoid squinting. Decide which way you’ll meditate before you begin,

so you’re not switching back and forth between open and closed eyes. This can be disorienting

and disrupt the flow of your practice.

III. Simple Meditation

Meditation is meant to be easy even if you are a beginner. Let’s get started by finding our

easy place, somewhere where you can sit quietly and be undisturbed for a few minutes. You

can sit, you can lie down, you could be standing if you want to. you can have your hands to
receive the energy around you, whatever is comfortable. You can even try something called a

mudra where you connect your fingers in different positions. I want your posture to be perfect.

Start by sitting up nice and tall, inhaling your shoulders up to your ears and exhaling and

exhaling your shoulder blades down your spine. Your head should be pointing up towards the

ceiling and your chin should be parallel to the floor. Close your eyes and start paying attention

to what your breath is doing. This is where the concentration and attention come in. Breathing

and concentration are super important in meditation. Don’t worry if it’s very fast. Don’t try to

lengthen or deeper it if it’s not there. Just be with your breath in this moment. Listen to what

your body is telling you. Are you calm? Are you nervous? Just examine this state of being

without judgement and allow your breath to flow naturally. Begin by bringing your attention to

the present moment by noticing your breathing. Pay attention to your breath as it enters and

then leaves your body. Before long, your mind will begin to wonder, pulling you out of your

present moment. That is okay. Notice your thoughts and feelings, as if you were an outside

observer watching what is happening in your brain. Take note of your thoughts and feelings,

and then allow yourself to return to your breathing. Sometimes you might feel frustrated or

bored that is okay, these are just a few more feelings to notice, your mind might start going

into planning, strategizing, or worrying, just notice where your thoughts are going, except what

is happening, without any judgement, or any need for it to be different. Then whenever you are

able to, return your concentration to breathing. You feel the breath in your nose, maybe in your

throat and your chest or deeper down in your belly. There’s no right answer. The key is to pay

attention. Now continue this process of observing your thoughts as they come without any

judgement and then let them go as you return your focus to your breath. Now focus again on
your breath. If you notice your mind wondering let the thoughts come and go like waves on the

beach. Always returning your attention to the present moment by coming back to the breath.

Your one and only task is to be present to continue to remember to bring your focus to your

breath which grounds you in this moment. Whether that’s easy to do or difficult today. It’s okay

continue to bring yourself back and back to the breath. As you breathe in and out, with

increasingly longer easy breaths, I want you to imagine, in your head silently, or speak out loud

the following mantra. Inhale, I am ready, exhale, for this day. Inhale, I am ready, exhale, for this

day. Inhale, I am ready, exhale, for this day. Now focus again on your breath. Take three more

deep breaths and now, the meditation is done.

Meditation is an exercise process that is mainly focused on a person's internal health

and well-being. This aspect is important to address and should be paid attention because

internal health and well-being reflects and gives root to a person's physical health as a whole.

Regular and proper meditation requires patience and will from the person whose aim and goal

is to be healthy in a whole new level. Meditation also ensures stability and balance in a person's

various life aspects. Through meditation, a person can freely clear his or her mind, giving way to

proper and well-deliberated decisions and choices. Exercise for health and well-being does not

always require big and physical movements. There are exercises which are made for certain

health aspects that are and should be differently addressed.