Essential Skills for Justice: Mental Wealth Portfolio - ID 2081308

This portfolio explores the student's journey in developing essential skills for justice, with a focus on mental wealth through meditation and mindfulness practices. The student reflects on the interpretation and effects of meditation, including enhanced attention, decision-making, and a sense of calm. They discuss the importance of self-criticism for improvement and the impact of surroundings on meditation. The portfolio also delves into the student's experiences with mindfulness, noting increased awareness and presence in the moment, and the ability to appreciate small details in everyday life. The student highlights the transformative potential of meditation for personal growth and self-awareness, referencing various academic sources to support their observations. The portfolio concludes with a commitment to continued practice and self-improvement.

ESSENTIAL SKILLS FOR JUSTICE MENTAL
WEALTH portfolio
STUDENT ID:2081308

Table of Contents
ESSENTIAL SKILLS FOR JUSTICE MENTAL WEALTH portfolio.................................................1
Introduction:..........................................................................................................................................2
Interpretation.........................................................................................................................................2
Effects of meditation:............................................................................................................................3
Criticism and explanation:.....................................................................................................................3
Learning:...............................................................................................................................................4
References:............................................................................................................................................5

Introduction:
Meditation refers to the practice in which an individual utilizes the techniques like
mindfulness or other techniques to focus their mind on a particular activity or thought.
Meditation is technique to attain awareness, mentally clear, stable and emotionally calm state
of mind and to train mind to be aware.
Recently, meditation has made me feel more charged, refreshed and more energetic. I
have started to feel a deeper connection with the wholeness after medication. As on Mondays
and Tuesdays I medicate about 1-2 hours, medications have definitely made me calmer than
before.
Interpretation
Meditation helps in achieving a clear, relaxed and tranquil mind as well. It also helps in
attaining attention and reducing the stream of complex and confusing thoughts. I have been practicing
mediation from quite a long time now. It has enhanced my attention, decision-making and
concentration. I feel like meditation have made me think better, less anxious and more patient
as well. I’m very much pleased with the way my practices are going on. However, sometimes
I do feel the need to criticise myself as well. Praising self can help in enhancing confidence
and encourage as well. Criticising self can help in identifying faults with in the motives or
actions. Criticising has helped me to learn better and effective ways to practices. Criticising
self has been regarded healthy as it can help a person to achieve greater things in life (Andy
Puddicombe’s Headspace book, 2011).
I’m very much focused when I’m meditating. I focus fully on the meditation and try
to empty my mind. I do not let other thought to arise in minds rather than the thoughts of
being calm and concentrated. Focus on meditation can be analysed from various signs such as
being still, no reactions, and just being in the meditation itself (Breedvelt and et.al., 2019).
Other thoughts can distract the focus out of meditation and ruin the concentration and peace.
I’m able to float off all the other thoughts through making myself focus on peace and empting
my mind. As per my opinions, the surroundings are very important at the time of meditation.
The temperature should be appropriate, there should be no noise and there should be minimal
furniture. All these helps in creating an environment which is peaceful and calmer. If the
surroundings are not appropriate, the concentrating on meditation can be very difficult (Van
der Riet, Levett-Jones and Aquino-Russell, 2018). For me, personally the surroundings while
I meditate are very important.

Effects of meditation:
Meditation can be very effective if it is applied in everyday life. Mediation also helps
in being mindful. Mindfulness is the ability to be aware about the surrounding way more
focused. Being mindful is not a common experience for me at all. I have not yet come to a
situation where mindfulness is making me uncomfortable. As it is said that if mindfulness is
making you uncomfortable, then it is working. At the time of meditation, I fell fully aware of
my surroundings and it do lasts for many days (Dawson and et.al., 2020). However, when I
feel anxious I am not fully present in the moment which makes my mindful experience less
common.
Criticism and explanation:
Meditation is a simple way and fast way as well to reduce stress. It trains the mind to
be unreceptive. However, having a routine for the meditation is also very important. I have
been getting in a routine of practice in last few days. I have been following my routine for
practice which start from Monday to Friday. I do not skip the practice. I make sure that I
create small goals and lay-out a plan in advance. Meditation also helps a person to change
their attitudes and transform into a new person. Sometimes, I do need the feel to change my
attitude in some other ways. Through meditation, I have changed my attitude into positivity
and calmness. However, sometimes I lose my control which is the attitude I want to change.
Meditation helps an individual to be healthy and feel calm. Some people who practice
mediation feels meditation as a healthy and mindful process which makes them feel calmer
and energetic as well (Andy Puddicombe’s Headspace books, 2012). I do not compare my
experience with others as do believe every person is unique, so does their experience is. I do
not judge myself nor do I judge other. As per my beliefs being judgemental brings negativity.
Being mindful is not an easy process and it certainly needs much more time to feel mindful.
Being mindful have made various changes in my-self. Mindfulness teaches how a person can
be aware about their surrounding and live fully in the movement (Galante and et.al., 2018). I
have noticed that I feel more present in the moment I’m in more than I have ever felt. These
changes have changed my approach to life and my thinking as well. It have enabled me to
live fully and enjoy the moment I’m in. mindfulness have been described as to pay attention
in a particular way.
Meditation helps in being mindful. It leads to notice the small details of our life and
enjoy those little things. These things without being mindful, does not appear to be something

which is enjoyable like routine, eating and walking. I noticed the taste of my breakfast this
morning. I’ve had oatmeal with honey dressing. I feel breakfast is the most important part of
the day so it should be enjoyed. Another example can be noticing the smell of toothpaste. I
have not noticed the smell of my toothpaste. I just know that it must smell refreshing. But I
will notice it later for sure. Walking on a carpet in another feeling which can noticed through
mindfulness. But I have never thought much about it. I should definitely pay more attention
to these little things. However, I have noticed the texture of socks as they are very soft. I did
not have to pay much attention to it as the feel of the socks was enough for me to notice its
texture.
Learning:
From the meditation, I have learned a lot of things. Through meditation, I have
learned to notice small details in my every day routine as well. I have noticed the smell of my
perfume and aftershave as I love my perfume. Additionally, other details such as perfumes
and fragrances are also involved in mindfulness. Wearing a good perfume can help in
becoming more confident and appealing before other people as per the psychology of
fragrances (Stella Cottrell’s 2018). However, I did not noticed the sensation of walking on the
carpet today. I have noticed the temperature of the air I have breathed. It was cold. As it the
winter season which makes it cooler and caused the breathing air to be warm as well. Another
thing I have noticed is the sounds of birds outside today. The sound of bird chirping gives a
sense of peace and clam. Meditation have allowed me to enjoy littlest things of nature. As it
is winter season, so I’ve felt the sensation of breeze on my face as I walked outside. I look
forward to practice meditation in the future as well. Mediation have provided a new aspect on
life to me. So it will practice meditation to become self-aware and remain calm in future as
well.

References:
Books and journals:
Andy Puddicombe’s Headspace book, 2011
Andy Puddicombe’s Headspace books, 2012
Breedvelt, J.J. and et.al., 2019. The effects of meditation, yoga, and mindfulness on
depression, anxiety, and stress in tertiary education students: a meta-
analysis. Frontiers in psychiatry. 10. p.193.
Dawson, A.F. and et.al., 2020. Mindfulness‐based interventions for university students: a
systematic review and meta‐analysis of randomised controlled trials. Applied
Psychology: Health and Well‐Being. 12(2). pp.384-410.
Galante, J. and et.al., 2018. A mindfulness-based intervention to increase resilience to stress
in university students (the Mindful Student Study): a pragmatic randomised
controlled trial. The Lancet Public Health. 3(2). pp.e72-e81.
Stella Cottrell’s 2018. Mindfulness for Students
Van der Riet, P., Levett-Jones, T. and Aquino-Russell, C., 2018. The effectiveness of
mindfulness meditation for nurses and nursing students: An integrated literature
review. Nurse education today. 65. pp.201-211.