Examination Blue-Book, Meditation Journal HLTH - 1240

Fellows: 1
Examination blue-book, Meditation journal:
My Personal meditation practiced.
Name: Taber Fellows

Subject: Health 1240 theory/practice of meditation
Instructor: Julie Pugmire
Date: January 12, 2015 first day of class, and first day of spring semester 2015.
HLTH1240 theory/practice of meditation
Date: Monday, January, 12th 2015

Meditation Journal entry #1:
Its the first day of spring 2015 semester Prof: Julie Pugmire.
Health - 1240 theory/practice of meditation a health and lifetime activities department
course provided by the Salt Lake community college. The savannas, used in yoga as a technique
practiced to obtain deep restoration where you can completely let go, and feel new or reborn
(Savasana) A resting pose in which one lies flat on one's back with the arms and legs slightly
Fellows: 2
spread and eyes closed. [From 19th C.] The final pose of any yoga class is one of deep
restoration: Corpse Pose, also sometimes called Final Relaxation Pose. Its Sanskrit name,
Savasana (shah-VAHS-uh-nuh), comes from two words. The first is Sava (meaning
corpse), and the second is asana (meaning pose). Savasana implies a depth of release that
goes beyond simple relaxation. This resting pose takes your yoga practice to a place where you
can completely let go. Cited work-- http://www.yogaoutlet.com/guides/how-to-do-corpse-posein-yoga/ personally I was able to relax my body and or mind; I was unable to reach full
relaxation within both my mental or physical state, of Utopia. I think the time restrictions of the
class schedule may have something to do with it; however, learning of this method today was a
nice learning experience.
Date: Tuesday, January, 13th 2015
Today there is no class, I tried the corpse pose I was able to relax my minds, thoughts,
and bodys motions. The feelings of complete relaxation are remarkably soothing. As I lay on my
back in the corpse pose for over 45 to 50 minutes I lost track of time and was in a euphoria state.
After completion I felt a difference in the way my body, itself felt and my mind had less
troubling thoughts. However, once I fully awakened from this meditative state my mind began its
noisy chatter and my body began to feel all of its aches and pains again.
Date: Wednesday, January, 14th 2015
Today is my 20th wedding anniversary. In class we practiced the corpse pose meditations
and the breathing along with the corpse poses. I was only able to get half way into full deep
meditation today time getting in them mindset took up too much of class time, so unfortunately
being uncomfortable at the start, my hips and pelvis hurt so bad I couldnt get comfortable.
Therefore, I was unable to reach a deep meditative state.
Date: Thursday, January, 15th 2015
Fellows: 3
With today been Thursday there is no class, however, the professor Julie Pugmire has
asked us to work on, practice our corpse pose, meditations. Tonight after doing homework from
my other classes I partook in the practice of the corpse pose meditation, and was able to achieve
a full mentally and physically meditative state of nirvana.
Date: Friday, January, 16th 2015
Today being Friday, there is no class. However, as I had mentioned yesterday, Julie was
instructed of us has a class to continue on practicing the corpse pose meditation. Just like
yesterday Thursday, January 15 I once again practiced this type or style of meditating feeling the
effects of reaching nirvana. I have enjoyed the benefits of this meditating style. The benefits that
I have been receiving from meditating are wonderful I feel less stress, and less pain flowing
through my body.
Date: Saturday, January, 17th 2015 and Sunday, January, 18 2015, Meditation Journal entry #6 &
#7: I did not meditate either day.
Today is the beginning of the second week of spring 2015 semester here at SLCC. It is
also Martin Luther King Jr. holiday, and there is no class is held. The college is closed. However,
I did meditate today but I did not use the any of the methods taught in class in-stead I meditated
by way of using my personal way of meditating. Which is where I sit in my chair that is
specifically designed for meditating, I use OmHarmonics which was created out of the need of a
modern day alternative to traditional meditation audios. As the first ever meditation audio
developed using Multivariate Resonance Technology, it creates a phenomenon in the brain by
exploiting binaural beat patterns than can induce an instant state of relaxation and creativity.
Fellows: 4
Today is Tuesday and there is no class. I used my OmHarmonics and track again today
and reached dhyana state. Attempting to Meditate daily my practices Ive noticed that it has its
impacts on my life in countless ways. The experiences gained through meditating has resorted to
a more skillfully filled life, helping me deal with personal difficulties as well as its joys. It helps
me break free of my many destructive habits and it has helped me overcome some of those
obstacles. Hopefully in time, my fears and confusion will also fall away, like some of my
destructive habits have.
Date: Wednesday, January, 21st 2015
Lotus sitting mediation poses, and Pranayama, the breathing technique.
As the class returned from its long early spring break I meditated not only in class but at home as
well. I tried to use a breathing technique while walking to help eliminate the pain I feel daily or
every time I walk
Date: Thursday, January, 22nd 2015
Fellows: 5
No class meditations. However, I meditated with personal preference. This is
Date: Friday, January, 23rd 2015

Again no class, however I did meditated today, however I used my favorite meditating
style in my chair (w/head-phones-on) listing to my OmHarmonics track and Zen-out for an hr.
Date: Saturday, January, 24th 2015 and Sunday, January, 25th 2015, Meditation Journal entry #6
& #7: I did not meditate either day. To busy with life and Home work from my other classes
Today is the start of week 3: lecture, discussion and group practice on introduction to
finding your seat, gentle stretches for seated meditation. Introduction to lotus setting position
Having personal physical issues and unable to sit, so I have been using the corpse pose
and practicing focusing on my breathing and trying to get it down better.
Date: Wednesday, January, 28th 2015
Guided meditation introduced and practiced today in class. I had a very hard time with
this today again because of my bodys physical pain hence being unable to sit o my bottom.
Date: Thursday, February, 29th 2015
Fellows: 6
No class no meditation either bottom still too sore to sit
Date: Friday, February 30th 2015
No class no meditation lots of procrastination sore bottom and other school assignments
due on Monday.
Date: Saturday, February 31st 2015
Feeling guilty for not practicing my personal mediating sessions lately, So Today I use
the corpse pose and meditated for a half an hour and I feel a lot better, much happier and have
less stress and Pain.
Date: Sunday, February 1st 2015
Slacking again and no meditation practice done.
Date: Monday, February, 2nd 2015
Guided Meditation such as pain management The benefit of using the guided
meditation allows me to be pain-free temporarily, while inside the meditated state of Dhyana.
Using this guided method of pain management has been an awesome experience.
Date: Tuesday, February, 3rd 2015
Fellows: 7
Today while practicing my pain management, through the guided mediation technique I
am beginning to develop an understanding of how staying completely focused on just my
breathing takes me places where I lose all since of time, best of all my body aches and pains.
Date: Wednesday, February, 4th 2015
Still sing the guided meditation; today I saw what seemed to be visions of all types of
lights Red, Blue, Green, Yellow, White, then they diapered then slowly one big yellowish red ball
(kind of like the sun) appeared in my minds-eye, and wow. What a remarkable feelings came
over so very calming and comforting. What amazing meditation session
Again, choosing to focus on these visualized meditations today I saw myself as a social
worker helping others accomplish their goals and relieving them of their inner issues. What an
amazing meditation session.
Date: Friday, February, 6th 2015
Throughout these different meditating sessions I have discovered more about myself, and
how to incorporate these deeper understandings of myself into my daily life. Resulting in a more
confident, relaxed environment for myself, and I have a lot less stress.
Date: Saturday, February, 7th 2015
Unfortunately, today I did not meditate.
Date: Sunday, February, 8th 2015
Fellows: 8
Unfortunately, today I did not meditate.
Date: Monday, February, 9th 2015

Guided meditations with visual meditations introduced, in class today. We went through a
visual meditation and read from page 188. Is there anything else you would like to tell me?
Visualizing bubbles, to help reduce/ relieve stress thats built up within, releasing negative
thoughts.
Date: Tuesday, February, 10th 2015
Today at home while trying to use visual meditation, I had a difficult time being able to
stay focused and remain motionless both mentally and physically.
Date: Wednesday, February, 11th 2015
A continuation of visual meditation, in this classroom session for me, it was shortened by
running behind in leaving Lerdahl class, and walking across the campus. I was 10 minutes late
and unable to follow Julies instructions and relax well enough to practice them.
Today is a repeat of yesterday in comparison to my other class assignments and feeling
like Im lacking keeping up with them. I have decided to skip meditations again today and do my
other home assignments.
Fellows: 9

No class meditations. However, I meditated with personal preference.
Date: Sunday February, 15th 2015
Meditation Journal entry # 31:
Date: Monday February, 16th 2015
Monday, February 16 a holiday no class and no meditation practices as well.
Date: Tuesday February, 17th 2015
Date: Wednesday February, 18th 2015
Metta-meditations, loving-kindness metta meditating technique introduced. A guided
metta meditation on developing compassion, love and friendship Homework assigned practice
Metta loving and giving kindness to self and others.
Fellows: 10
Date: Thursday February, 19 2015
No class today. However, I did meditate today, and I practiced the metta loving-kindness
technique. Felt real good afterword and seen an insightful feeling of a deeper understanding of
myself in a way of holding things on self and others.

No Class and no meditation, busy with family issues.
Date: Saturday February, 21st 2015
Date: Sunday February, 22nd 2015
Date: Monday February, 23rd 2015
Loving kindness, metta meditation article introduced and practiced the loving kindness.
At home tonight I tried practicing this with my wife and we had fun repeating the guided words.
Date: Tuesday February, 24th 2015
Fellows: 11
Date: Wednesday February, 25th 2015
Loving kindness, metta meditation continuance, with a stronger feeling of people giving more
kindness towards me

Date: Friday February, 27th 2015
Date: Sunday, March 1st, 2015
Date: Monday, March 2nd, 2015

More in class Loving-kindness/metta meditation
Fellows: 12
Date: Tuesday, March 3rd, 2015
Date: Wednesday, March 4, 2015

Affirmations and Mantra Bija seed Mantra articles of what is Mantra and how does it work? and
getting started with Mantra homework directions practice Mantra meditations
Personal meditation practiced.
Date: Thursday, March 5th, 2015
No class However I did try some Mantra meditation today and I didnt feel that it was
very well and I felt my voice was cracking up and unable to hold the tone without losing my air.
Date: Friday, March 6th, 2015
Date: Saturday, March 7th, 2015
Fellows: 13
Date: Sunday, March 8th, 2015
Date: Monday, March 9, 2015
Mantra meditations continued OMAUM (OM) AUM Ah-cha-pay introduction.
Date: Tuesday, March 10, 2015
Mantra meditations continued OMAUM (OM) AUM Ah-cha-pay fun to say but
feelings of awkwardness overwhelms me.
Date: Thursday, March 12th, 2015
Date: Friday, March 13, 2015
From 3:30 to 4:30 pm I taught the kids at the juvenile delinquent center we covered the basics
such as sitting and breathing techniques.
Fellows: 14
I started teaching my meditation class at the Salt Lake City Juvenile Detention Center from 3:30
to 4:30 pm My Class consists of 25 students 16 boys and 9 girls.
Date: Saturday, March 14, 2015
From 10:00 to 11:00 am I taught the kids at the juvenile delinquent center we covered the basics
such as sitting and breathing techniques.
Date: Sunday, March 15, 2015
Spring break Spring break Spring break
Date: Thursday, March 19, 2015
Fellows: 15
First day back to class after, Spring Break, Today in class we started doing a Spirituality type of
meditation, similar to the loving kindness meditation, I felt real good and full of love and
kindness within myself and I have been able to find a deeper connection to GOD or the Divine
-Being. This feeling is joyful, and warming in many ways that are pleasing and soothing.
This morning I continued to practice the spiritual meditation and taking care of myself and I am
seeing a great change in the way I feel towards self and others. I owe this new found attitude to
Fellows: 16
using the spiritual meditation techniques. Tonight for my nightly meditation practice I again used
my personally preferred style of
Spiritual meditation continues for this weeks practices and Im find deep connection using this
style of or form of meditating Im feeling deeply relaxed and full of peace within my thoughts
and there is a lot less thoughts Im starting notice as well.
Date: Thursday, March 26, 2015
Spiritual meditation continues for this weeks practices, However, I feel so comfortable using the
that I found over a year ago this style
gets me into the meditative state of utopia so much faster and Im able to stay in this state for a
much longer time and when I m done my whole body and mind feel refreshed and renewed.
Juvenile detention center meditating class held today from 3:30 to 4:30 pm and taught a whole
new group of kids so I went over the basics of meditation sitting and breathing. When it was time
for my personal nightly meditation session, I used the OmHarmonics then and called it a day.
Saturday morning meditation class held at the JDC with the youth, and as I go around the quads I
teach new kids in each quad and by the time I get back to the first quadrant the kids have been
released due to their 7 day rotation, meaning the kids are only there for 7 days then either let go
or transported to a longer stay facility.
Fellows: 17

SLCC-HLTH-1240: Week Eleven: Chakra introduction to class, and is this weeks meditating
practice.
The notes seen here in this picture represent the tone of lifes natural harmonic sounds like the
tuning of a piano.
Chakra continuation for this weeks meditating practices. Opening up my close off chakras has
been wonderful these feelings are feelings of a different energy I fell, for example my body has
less irritations throughout the day yes the pain of my injures is still there, however it seems to be
Fellows: 18
less or not as intense throughout the entire day so a much better energy has been given to my
body thank to opening up the close chakras.
Date: Wednesday, April 1, 2015
Chakra continuation this weeks meditating practice. And of course my personal preference is
Date: Thursday April 2, 2015

More Chakra meditating and of course my personal preference is.
Date: Friday April 3, 2015
More Chakra meditating for my morning meditation and Today at the JDC I once again had a
whole group of kids so once again had to go over the basis and teach them proper way of sitting
and breathing then of course for my nightly meditation I used once again my personal favorite
Date: Saturday April 4, 2015

A continuance of the Chakra meditating and my personal favorite
Fellows: 19
Date: Sunday April 5, 2015
Happy Easter;
A continuance of the Chakra meditating and my
personal favorite
Date: Monday April 6, 2015

Today @ SLCC HLTH-1240 with Professor Julie Pugmire, we went over The Standing and
walking meditation. Stand still focus on breathing and balance while walking remain focused on
the breathe keeping balance and walk from tip of toes to ball of then finish at the heal while the
other foot maintains balance then rest and take next short soft stride placing once again the tip of
the toes first and follow with the ball of the foot then ending at the heal, rest and repeat.
Date: Tuesday April 7, 2015
This weeks meditation is to practice this standing/walking technique of meditating. No class
today. At home I practiced the standing/walking style for about 15 minutes. It was ok but slightly
difficult at first but after focusing on balance and using the breathing to help aid in staying
balanced it became easier.
Date: Wednesday April 8, 2015
Fellows: 20
A continuance of this weeks meditation practice in class is the standing/walking techniques.
Today we repeated Mondays lesson and practiced it more in class, so I didnt do any additional
practices today at home except for my usual preferred meditating style.
Date: Thursday April 9, 2015
No class, however, I did practice this weeks meditating technique which is the standing/walking
style of meditating. I practiced for roughly 15 minutes due to other class assignments that need to
be completed. I try to focus on my time management and prioritizing importance check list.
Date: Friday April 10, 2015
No Class Today. Still trying to practice the walking/standing technique style of meditating Im
starting to enjoy this and get better at it too. I finding that while focusing on my breathing while
focusing on each step being as perfectly balanced as possible and stepping in the correct way
from toe to ball then finish with the heal of the foot resting for a short pause then taking the next
step.
Focusing on the walking is fun and relaxing if

looking to unwind from a long stressful day.
Date: Saturday April 11, 2015
Fellows: 21
Meditation Journal entry # 82
:
Mindfulness
Corpus pose
Lotus pose
Standing
Walking
Each style, each technique used in mediating provides its own meaning and learning path of
enlightenment. Reach and find your growth through the powerful benefits of meditating.
This will be my last journal entry. I extremely grateful for these lessons Ive felt personal
growth and others have noticed a change and have questioned me asking me what Ive been
doing that makes you seem to have changed in some way? For the most part nothing I tell them
except: I meditate twice daily now first thing in the morning and the last thing just before I go te
bed. My morning meditations consist of loving kindness giving sharing hoping for greatness in
self and others. My night time mediation practice is my personal preference, where I sit in my
chair (that is made for mediating) I have my head-phones on my head and over my ears. My eyes
are closed, and I start by focusing on my breath, just before I get to deep into my meditative trans
I turn on the
music and begin
meditating for every minute I am old. So 47 minutes later and my timer gos off. Afterward I feel
so good and so relaxed, I had no worries and for quite some time later I still had very little to no
stress.
Fellows: 22
Enlightenment is
Meditating

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Examination blue-book, Meditation journal:

My Personal meditation practiced.

Name: Taber Fellows

HLTH1240 theory/practice of meditation

Date: Monday, January, 12th 2015

Date: Friday, January, 23rd 2015

Date: Sunday, February, 8th 2015

Date: Monday, February, 9th 2015

Date: Saturday, February, 14th 2015

Date: Friday, February, 20th 2015

Date: Thursday, February, 26th 2015

Date: Monday, March 2nd, 2015

Date: Wednesday, March 4, 2015

Personal meditation practiced.

Date: Monday, March 30, 2015

Date: Thursday April 2, 2015

Date: Saturday April 4, 2015

A continuance of the Chakra meditating and my

Date: Monday April 6, 2015

Focusing on the walking is fun and relaxing if

music and begin

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