Purpose: To practice meditation techniques to induce the relaxation response.
Directions:
For this experience, you need to conduct your own research. Find an audio recording, which can be an audio file or a podcast, that provides meditation. This is a broad topic which you can take in any direction you wish. If you are new to audio meditation, here is a link to an article that contains several links to podcasts that you may enjoy: https://www.verywellmind.com/best-meditation-podcasts-4771686. You can search for podcasts on Apple, Spotify, Audible, or any other streaming service in which you have access. You can also use an app, such as Calm or Balance, that contains meditation. (There is no obligation to purchase anything! Find one that is free or has a free trial.)
Written Assignment: Write a summary about your experience. Your summary needs to include the following:
The title of the podcast or audio file you found, the title of the meditation, the name of the creator, and a brief explanation of the purpose of the meditation as described by the creator.
How you felt before starting the audio? Include details.
What did you notice, if anything, while meditating? Include details.
How did you feel at the end of the meditation? Summarize your overall experience. Include details.
How effective was the meditation to you? Include specific examples.
What is your “big take-away” from this experience? Do you think you will meditation in the future? Why or why not?
Format:
Submit a question/answer response. You can copy the questions and answer them in a Word document. Responses need to be in proper English and exhibit proper sentence structure.
12 point font, double spaced, in Arial or Times New Roman font style is required.
Category: Stress Management
During the semester, you will learn about and experience a wide variety of activities designed specifically to help you both reduce and prevent stress. Examples of these include guided relaxation or breathing exercises, guided imageries, meditation, yoga, etc. You will also learn how to make better sense of the way your thoughts can lead to stress and effective ways of changing them. Examples include mindfulness, trust, living by our values, managing emotions, time management, etc. Many of these experiences you will have reflected on throughout the semester. This paper is an opportunity to reflect on all experiences collectively.
At the end of the semester, write a paper that summarizes your experience in class. The body of the paper includes a thorough discussion of your subjective experience of the class activities designed to help you manage and reduce your stress. Complete the paper by answering the following questions:
Which class activities and topics did you find most useful for you managing your stress and gaining a greater sense of inner peace? Why?
Which class activities and topics did you find least useful for you managing your stress and gaining a greater sense of inner peace? Why?
Which of the relaxation techniques did you find most enjoyable and why?
Which of the relaxation techniques did you find least enjoyable and why?
Describe a few ways that you have changed as a result of the knowledge and experiences of this class since the beginning of the semester. Include ways that your stress symptoms have changed (headaches, sleeping habits, irritability, etc.); ways you perceive things differently than before.
Which topics of the class and relaxation techniques do you plan to use in the future? Why?
The paper should be 3-4 pages, double-spaced, 12 pt. Times New Roman font with standard margins. Include a heading at the top of the first page with your name, the course, the title of the paper, and the date. This is a personal reflection paper; therefore, no references are required.
Quality of Work Requirements
Most assignments will ask you to include thoughtful, well-developed opinions or reflections. Fact-based assignments must be accurate, scientifically based, and appropriately referenced. Assignments must adequately answer the question. Answers cannot be copied directly from the text or other sources. Assignments submitted for credit must be the original work of a student currently enrolled in this course. All work must be written in formal academic language, free of spelling and grammar errors.
Artificial Intelligence (AI)
The use of generative Artificial Intelligence (AI) is not permitted in this class. Any use of AI tools for work in this class may be considered a violation of the University of Southern Mississippi’s Academic Integrity policy. Your course instructor reserves the right to send any submitted work to AI detection software. The use of unauthorized AI tools will result in consequences deemed appropriate by the instructor and will be subject to the Academic Integrity Policy and the University of Southern Mississippi.
For a period of one week (7 days) you need to look at what causes you daily stress in your life and write them down. Examples of this stress could be:
Caught in traffic
Low test score
Relationship break up
Missing a car payment
Argument with a family member
Journal instructions
List your stressors and identify one stressor as your primary, most impactful stressor and explain the impacts of that stressor on your life. You also need to write down what type/s of stress management technique(s) or strategies you have used to reduce or solve the primary stress situation.
The effects of the stress on you and those around you.
Apply a technique we learned in class and comment on how it worked.
The journal will be typed in times new roman font size 12, doubled spaced, numbered pages and should be 2-4 pages in length (500-1000 words).
It has to be typed on a word document and submitted via the assignments link in a word document.
Some days may have short entries while others are much longer, it just depends upon the day. The stress you list can be either major or minor stress.
Option 2
If during the course of the last few years (2013-2024) you experienced an extremely stressful situation (i.e. job loss, a family member’s death, divorce, severe injury). You can write about this situation and how you would apply the stress management techniques we learned in class to your situation. The paper needs to follow the same requirements listed below for the stress management journal.
Journal instructions
List your stressors and identify one stressor as your primary, most impactful stressor and explain the impacts of that stressor on your life. You also need to write down what type/s of stress management technique(s) or strategies you have used to reduce or solve the primary stress situation.
The effects of the stress on you and those around you.
Apply a technique we learned in class and comment on how it worked.
The journal will be typed in times new roman font size 12, doubled spaced, numbered pages and should be 2-4 pages in length (500-1000 words).
It has to be typed on a word document and submitted via the assignments link in a word document.
Some days may have short entries while others are much longer, it just depends upon the day. The stress you list can be either major or minor stress.