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guided meditation
Sometimes students who suffer from anxiety find it hard to concentrate during meditation. Guided imagery is when a teacher reads out a script and students come up with their own story/scenario. This type of meditation allows you to utilize all of the senses.
For example a teacher can start by telling students to picture a setting that is calm, it can be a beach, deserted island, woods, mountains etc, she then follows up with questions such as: what do you see around you? what is the colour of the sky? are there any clouds? what time of the day is it? how are you dressed? is it warm? cold? is there a breeze?.. imagine you encounter and animal.. what kind of animal is it? are you scared? is the animal approaching you? how are you feeling?..... and so on.
Today I am feeling
In class or by yourself print out this sheet, circle how you are feeling and answer these questions
for example- if I circle afraid
I ask myself,
why?- if it's because of a test
what can I do ?- I can revise, breath and tell myself that being afraid won't stop the test. The mark I get will only help me see what I need to study more .
what can I do
write down an emotion (sad, anxious, worried, helpless etc.) and in each bubble write 1 thing you can do, when you are feeling this way, to make you feel better.
for example if I'm feeling worried, I can.....
talk to some one
read a book or watch some TV , to take my mid of it
go on a walk
practice a meditation
gratitude journal
grab an old copy, or create a google docs, write some sentences using these prompts.
this will help you see good and make you think positive.
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