## 4a. Meditation

M Y L I F E I S A R T M E D I T A T I O N F O R 1 0 - 1 6 Y E A R O L D S

Follow the setup and meditations below while at home in your room. Then, answer the logboek posts in seesaw and connect that to your tegel in egodact.

Setup:

Make yourself comfortable; you can take a seat or lie down on the ground.

Take a moment of silence.

Imagine your belly like a balloon.

Inhale at the count of 6 and exhale at the count of 9.

Take another deep breath and exhale at your own pace.

Let your breath return to normal, with focus and attention on your breathing in
and out through the nose, find your flow and rhythm of exhaling and inhaling.

Keep breathing in and out for a minute.

Setup:

Imagine the life you want to create (30 seconds to 1 minute).

Imagine where you will be using your skills and talents to make the world a
better place.

What great habit would you like to create? - Imagine yourself possessing that
habit.

Say these words:
'My Life Is Art: I recognize my life as a work of art that I create to make this world a
better place than I found it. I am grateful for the power to create the life I want.'

GRATITUDE MEDITATION Setup:

Say these words:

'Gratitude is a positive attitude toward life.'

What are you going to give without expecting anything in return?

What is your vision or dream?
What are you great at?

What is your year goal?

What is your monthly goal?

What is your weekly goal?

What is your daily goal?

Are you going to love yourself today?

Take a deep breath and exhale at your own pace.

POSITIVE MINDSET MEDITATION Setup:

Take a deep breath and exhale at your own pace.

Say these words:

'Today I am going to be kind to myself so I can be kind to others.
Today I will eat healthy, play and have fun.
Today I will listen, watch and read positive content.'

Imagine the life you want to create.

Take a deep breath and exhale at your own pace.

Take a deep breath and exhale at your own pace.

Take a deep breath and exhale at your own pace. Say: 'Let it be.'

Say these words:

'My Life Is Art: I recognize my life as a work of art that I create, to make this world
a better place. I am grateful for the power to create the life I want.'

HOW TO CONSTRUCT YOUR WEA/MANTRA - 30 day meditation challenge

1. Find out what you’d like to change about yourself (for example – courage,
confidence, your grades)

2.Create the WEA/Mantra following this structure:

If you’re spiritual and you want confidence, you’d say 'I am
confident, thank you, creator, I am confident'

If you are religious and you want confidence, you'd say 'I am
confident, thank you [name who you believe in here – for example Jesus,
Allah, God] I am confident'

If you are not religious and you want confidence, you’d say 'I am
confident, thank you me, I am confident'

3. Create your new habit by:

Repeat your mantra 10 times in your meditation for the next 30 days.

Research the habit you are creating for the next 30 days and share your
learning with somebody (your friends or family) every day.

Make small steps of action toward the habit you’re creating, every day for
the next 30 days and apply gratitude to the small changes you see.

Keep track of how the meditation is changing your life by posting in seesaw and egodact every few days about how it is going. Dedicate yourself to this 30 day challenge to see how you can balance your life out!

Logboek 3:

1. How does learning to meditate give you more balance in your3 life?

2. What was your WEA mantra and how did it help you with meditation?

3. Western cultures sometimes see meditation as a waste of time since you make a habit to sit and do 'nothing.' Do you agree or diagree? Why?