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Intention - I intent to start meditating to address managing uncertainty

Milestone - In the first week I want to be able to meditate for 5 minutes straight without opening my eyes. In the second week I want to meditate for 10 minutes. In the fourth week , I want to meditate for 20 minutes

Practice - To put this into practice I will meditate right when I wake up to make sure that I have a clear mind for the whole day. I will aim to do it at sunrise of when the sun is out when possible to get vitamin D. When its cloudy or there is an overcast I will meditate inside in my bedroom away from distractions like family

Anticipate obstacles - An obstacle could be me not having enough time from waking up late, in this case I will just mediatate before going to bed. This is further beneficial because its a much more better use of time than doomscrolling to bed. Furthermore, its proven that doing activities without bluelight before bed will make you get a deeper sleep making me well rested.

Transfer - At the end I will show my growth by being more calm and knowing how to deal with my uncertainty.

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I started off with 5 minutes in the morning without opening my eyes whilst listening to some flow state music which I learnt from the exam prep classes. So far so good. I'm having thoughts about my day and slowing visualising what I will be doing for the rest of the day

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1. Compare your meditation skills from day 1 until now, how does it differ?

2. how well does your skill of meditation help managing uncertainty. Can you show this will evdience?

3. Based on the evidence you collected how could you make it better?

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Now I am doing 10 minutes a day in the morning without opening my eyes. I have started to become a bit tired after finishing the meditation but the music keeps me going. I am getting a deep sense of tranquility and calmness after meditation.

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1. From Day 1 i have improved tremendously from just being able to do 5 minutes a day to doing 10 minutes a day without interuption.

2. I come to school everyday with a clearer mind having everyday planned. I can visibly see that me produ

3. Through the evidence collected I could go on a short walk or run after meditation. The evidence collection shows that I feel quite tired after meditation so doing an active activity would help boost brain stimulation

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I feel like I have reached a plateau in my meditation skills, I am more frequently getting distracted and its harder for me to focus on nothing. The music has been the thing that has really been getting me through the meditation. It helps me a lot. I believe im plateauing because its harder for me to go beyond 10 minutes because I feel like im falling asleep and drifting into a dream. To possibly combat this I could start meditating outside on the dirt? Maybe on a chair outside.

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Week 4 I saw some improvement, I tried the meditation on the dirt however I quickly resorted to doing other methods for meditation. Doing it on dirt is not really hygienic so i have settled for doing meditation on a chair. This was way better than meditating on my bed. Though I am getting a bit more stares from my family, especially my dad that wakes up really early. However, I feel as if he is getting used to it a bit and is less judgemental.

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Week 5 finally, I have started to meditate for longer periods of time and have finally been able to do it for 15 minutes. Now this raises the question: How long is too long? I want to be able to get meditation benefits like having a clear mind however, I dont want to be "wasting" too much time doing it when i can still get the same peace of mind doing 15 minutes as 20 minutes

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Week 6 I faced some set backs. During this week I had a lot going on and the reflect and think about such as assignments and group projects. The stress was something evident whilst I was meditating as I found it harder to concentrate.

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Meditating in the early morning whilst also staying up late completing assignments and revising for tests proved to be a challange. Frankly, during the last couple of weeks of school and the holiday I must admit that I did slack off. I didn't meditate at all. I spent the last couple of weeks at school staying up late doing assignments ect so I felt that it was too tired to wake up early as I believe that sleep is very important. Furthermore, in the holiday I was also staying up late and then sleeping in. I did though try to go on mindfullness slow walks throughout my holiday to clear my mind. Looking back at it I could have tried to sleep earlier in the holiday to wake up early as I think its more productive. Additionally, now I should try to get back into the habit of meditation in the morning, though it will be hard to start to consistently do it again, because I have done it before I can do it again

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How could I step up or deepen my practice?

To deepen my practice, I can add variety by going on peaceful mindfulness walks in the morning instead of only meditating outside. This will help me stay present in a different way and connect more deeply with my surroundings while still maintaining a calm and focused mindset.

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Meditation frequency music

https://www.youtube.com/watch?v=p2_zDvtPQ-g

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Super Focus: Flow State Music - Alpha Binaural Beats, Study Music for Focus and Concentration

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Which moment most clearly reveal how your understanding of yourself as a learner have changed?

After waking up consistently each morning for meditation, I noticed my body began to wake up naturally before the alarm. This moment made me realise how discipline and routine can rewire my habits, showing me that I’m capable of maintaining consistency when I stay committed.

Which strategies or habits had the greatest impact on your develppment and how can you tell?

Being consistent had the greatest impact on my development. I can tell because I now approach tasks with more confidence and certainty, instead of procrastinating or second-guessing myself. It’s proven to me that steady effort produces lasting results.

How could the skills and insights youve develped here transfer to other areas of your study work or personal life?

These skills can transfer to other areas by helping me stay focused, organised, and persistent. The same consistency I built through meditation can help me manage study schedules, stick to goals at work, and maintain healthy habits in my personal life.