sadhana

Take up a sadhana (daily spiritual discipline), and create a meditation journal, chronicling your journey and experience. Maintain your meditation for at least a week.
11 mins a day is good to start with. Your meditation choice may be taken from the CDs which you already have (as listed on syllabus), or, in total silence (if you
already have experience with meditation).

It is recommended that you alternate between tracks on the CDs, in order to discover what you prefer and to widen your exposure to different types of meditations &
guidance.

In your journal, say which track(s) you used on each day, and describe your experience. Also, say why you chose this project. Part of this assignment is to first watch
the two short videos, and read the article (links below), on the purpose and basic techniques of meditation. Summarize the information and say exactly how the videos
and article informed your meditation practice.

In the description of your experience, elaborate on any difficulties encountered, i.e., resistance, frustration, anxiety, impatience, boredom, etc., and how you were
affected by distractions. Say also, how the guided tracks affected your experience. Be sure to include the positive effects, as well! Did you find yourself more
centered, present, patient, blissful after practice, etc.?

1. Youtube Video (6 mins.):
https://www.youtube.com/watch?v=B5ienCg_3XA
 (Links to an external site.)Links to an external site.

2. Youtube Video (9 mins.) :

3. Article on meditation: http://liveanddare.com/benefits-of-meditation/ (Links to an external site.)Links to an external site.

and these:

4. CDs of Guided Meditations: https://www.amazon.com/s/ref=ntt_srch_drd_B00FB8WKUO?ie=UTF8&field-keywords=Dhanpal-Donna%20Quesada&index=digital-
music&search-type=ss (Links to an external site.)