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The Science of Well Being Meditate

Practicing meditation helps us quiet the mind. Our environment is full of distractions. Although some distractions are good for our well being, not all help us when trying to achieve any particular goal in mind. Track this practice this week and email us at and share how this practice benefitted you or how it made you feel.


Meditation is a practice of intentionally turning your attention away from distracting thoughts toward a single point of reference (e.g., the breath, bodily sensations, compassion, a specific thought, etc.). Research shows that meditation can have a number of positive benefits, including more positive moods, increased concentration, and more feelings of social connection. For the next week, you will spend (at least) 10 minutes per day meditating. Find a quiet spot where you won’t be disturbed while you’re meditating. You can use these guided meditations available on SoundCloud. And remember— meditation isn’t about the meditation itself; it’s about building a skill that we can use later.

List any goals you may want to achieve in this section and come back to this list later, when you feel comfortable meditating or when you feel you have mastered this technique or skills.

Create a phrase to repeat during this meditation see sample below.

Goal Sample:Stopping negative thoughts. These are just passing thoughts, I enjoy new healthy thoughts.

Goal 1 Goal 2 Goal 3 Goal 4 Goal 5

TRACK YOUR MEDITATION PROGRESS: Track your progress below. Each line represents a day of the week and you can label the date using the lines provided. Make a mark under the lines on days you completed the rewirement – shade in a circle, write a check mark, draw a smiley face, initial, or whatever you want. Get creative! Ultimately, you will know what types of visual cues are best for you. How well did you do using your positive emotions and signature strengths?

______ ______ ______ ______ ______ ______ ______

Click here to access the Google Doc version of this worksheet.

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