Unit 9 Assignment template ✓ Solved

Part I: Define the scope of the problem and have an objective. Begin with a general goal, then refine the goal down to one specific objective. Show your reasoning here. Identify one problem and explain how you will come to one specific, actionable objective. State the objective as the last line of Part I.

Objective:

Part II: Research and Reasons. To create a change, people need a reason to act, or a “why” behind what they want to change. Gather information from at least two credible sources, using and citing the sources in APA style. This section should be at least three paragraphs. In the first two paragraphs, introduce what you have learned from your research that will help you make this change. In the third paragraph, give your personal reason for action on the objective.

Part III: Design a plan. Introduce at least two specific daily or weekly actions that will be required for you to take action to meet your objective. Discuss the processes you must put in place and how you will implement the plan. What obstacles do you foresee needing to overcome? What can you use to help keep yourself on track and accountable?

Paper For Above Instructions

Part I: Define the Scope of the Problem

In today’s fast-paced society, many encounter challenges related to maintaining personal well-being. Central to my personal improvement is the need to reduce stress in my life. Stress has become chronic due to various factors such as work responsibilities, personal obligations, and social pressures. I recognize the importance of addressing this issue to enhance my overall mental health and productivity. To mitigate stress effectively, I am focusing on one specific objective: to practice mindfulness through daily meditation. By committing to at least ten minutes of meditation each morning, I am confident that I can reduce my anxiety and foster a more peaceful mental state. This objective is actionable and manageable within my daily routine and is a necessary step toward greater emotional regulation.

Objective: I want to practice mindfulness through daily meditation.

Part II: Research and Reasons

Understanding the significance of reducing stress is rooted in existing research supporting the benefits of mindfulness practices. A study by Goyal et al. (2014) reveals that mindfulness meditation can improve anxiety, depression, and pain management among participants, indicating its multifaceted benefits. This resonated with me, as cultivating a calmer mindset can spur productivity and create a more positive outlook on daily challenges. Furthermore, mindfulness-based stress reduction practices help create a buffer against stressors encountered throughout the day by enhancing emotional resilience (Kabat-Zinn, 2003).

Furthermore, I researched the psychological impacts of stress on the human body. According to the American Psychological Association (2020), chronic stress can lead to various health concerns, including heart disease, obesity, and mental illness, demonstrating the urgency of managing stress effectively. Learning these facts inspired me to prioritize mindfulness in my life as a preventive measure, improving both my mental and physical health.

On a personal level, my reasoning for adopting this objective stems from recognizing the toll stress takes on my quality of life. The hustle and bustle of everyday responsibilities often leaves me feeling overwhelmed and frazzled. By integrating meditation into my routine, I anticipate experiencing a noticeable decline in my stress levels, which will enhance my mood and create a healthier balance in my life. Ensuring this change is significant to my well-being motivates my commitment to building discipline in this area.

Part III: Design a Plan

To implement my objective of practicing mindfulness through meditation, I will take two specific actions: establishing a dedicated meditation space and setting reminders for my daily meditation sessions. Creating a designated area for meditation will not only help signal my brain that it is time to relax but also serve as a motivating environment free from distractions. This space will be equipped with comfortable seating, soft lighting, and calming elements such as plants or soft music to enhance the experience.

Secondly, to ensure consistency in my practice, I will set up reminders on my phone each morning for ten-minute sessions. The use of technology can support my journey by providing visual cues and encouraging accountability. Additionally, anticipating obstacles such as a busy schedule or fatigue, I plan to keep a journal to track my progress and reflect on my experiences with meditation. This reflection will provide insight into my mood before and after sessions, helping reinforce the benefits of mindfulness practice.

References

  • American Psychological Association. (2020). Stress effects on the body. Retrieved from https://www.apa.org/topics/stress/body

  • Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., & Brooks, C. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. doi:10.1001/jamainternmed.2013.13045

  • Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156. doi:10.1093/clipsy/bpg016

  • Other sources, articles, and books as needed to support the content and citations throughout the paper.