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Start small by committing to 5–10 minutes of mindfulness practice a few times a week. Focus on breath, practice guided meditation, or even engage in mindful walking or eating.
Alan Morinis, the founder of the Mussar Institute, recommends morning meditation practices that can be as short as four minutes. [30] One of the meditations recommended by Morinis is the practice of focusing on a single word: the Hebrew word Sh'ma, meaning "listen". [21]: 270
“For instance, if you want to get more steps, start with a five-minute walk around the block every day. Be consistent with that for a week, then make it a 10-minute walk the next week, and so on.”
For the older grades (grade 6 - 12) this includes 5–10 minutes of simple yoga each morning and 10 minutes of Shambhala sitting meditation every morning and before dismissal. Usually on the morning returning from each major break (i.e., winter and March breaks) the entire upper school participates in an approximately hour-long yoga session ...
It may also be known as visualization or guided meditation. One could either visualize peaceful or pleasant; it all depends on personal preference. Medical News Today indicates that guided imagery relieves pain, alleviates stress, reduces anxiety, decreases depressive symptoms, and improves sleep quality. [12]
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