Virtual Guided Meditation

Meditation in the Times of Chaos:

As a method to help reduce the levels of anxiousness you may be feeling during this time, we will post weekly meditations and “Thought for Today.” The purpose of this method is to provide you with the tools needed in finding peace and calmness during real-world chaos.

In addition, Mrs. Sama-Bommarito will lead a guided meditation session for 10 minutes via Google Hangout on Wednesday’s at 2:45pm. If you’d like to join, at this particular time, place an audio call (+1 402-704-6804‬ PIN: ‪844 729 727‬#) or follow this link. Make sure your audio is muted and your camera is off. If you can’t find a quiet spot at this time you may consider using headphones to help you better focus.


Meditation is activity that involves sensitive attention; inclusive, non judging awareness; is sustained by attitudes of kindness and compassion; and offers the possibility of deep and wise understanding of yourself and how to live with more ease and happiness. The key to accessing your inner power and transformation, lies in your ability and commitment to develop mindfulness. Mindfulness is the psychological process of bringing your awareness to the experiences occurring in the present moment.

Please follow the steps in the daily meditation, as well as, mentally practice the “Thought for Today” as part of the meditation.

Daily Meditation: (5 minutes):

  1. Find a quiet spot and sit comfortably. (We understand that it may be difficult to find a quiet spot and/or time in your home. Therefore, this meditation may be first thing in the morning or the last thing before bed while everyone in your home may be winding down.)
  2. Begin with 30 seconds of quiet (you could either count your breaths or mentally repeat a mantra or meaningful phrase you create to help calm or relax you.
  3. Repeat the mantra or meaningful phrase in your head at no particular rhythm
  4. Remind yourself if your mind wanders to distracting thoughts to turn your attention back to counting your breaths or mantra.
  5. Mentally repeat: I am powerful, I am capable, I am smart, and above all I am loved
  6. Now take a moment and reflect on “Thought for Today.”


Tips for dealing with anxiety and stress:

  1. Get at least 8-10 hours of sleep each night.
  2. Practice positive self-talk.
  3. List all your good and positive qualities.
  4. Write in a daily gratitude journal.
  5. Eat a healthy balanced diet (fruits, proteins, vegetables, limit sugars).
  6. Talk to a trusted peer, friend, sibling, parent/guardian, or trusted adult.
  7. Take deep breaths, count to 10 slowly, breathe in through your nose, out through your mouth.
  8. Reminisce about happy times or place, views pictures/videos from those times.
  9. Watch your favorite movie/show or listen to your favorite song.
  10. Limit excessive or repetitive exposure to the news.
  11. Find a quiet spot in your home to take a breather.
  12. Practice, “Grounding” exercises which help you can control your surroundings: Look around you, find 5 things you can SEE, 4 things you can TOUCH, 3 things you can HEAR, 2 things you can smell, and 1 thing you can TASTE.
  13. Make a list of things you can control vs. cannot control and focus on the control list.
  14. Unplug from social media and read a book.
  15. Write a poem, story, and/or color/draw.
  16. Look for opportunities in life’s challenges.
  17. Identify and set goals for yourself.
  18. Engage in relaxation techniques.
  19. Spend quality time with loved ones.
  20. Identify and try out a new hobby.

Tips for online/remote learning:

  1. Set a daily alarm to wake up at least 30 minutes before your A period class.
  2. Find a designated area that is quiet, free of distractions and comfortable for learning.
  3. Keep cell phones and gaming systems out of sight to limit distractions.
  4. Have all your tools accessible such as notebooks, textbooks, pen, paper, tablets etc.
  5. Try to sit at a table with a comfortable chair.
  6. Complete quick stretches in between “switching classes.”
  7. Keep checking your emails, PlusPortals, and Google Classroom.
  8. If you have questions, email your teacher, counselor, and/or an administrator.
  9. Plan your time wisely and follow the same schedule as if you were in school.
  10. Communicate with your classmates if you have questions or need additional help.
  11. Have good self-discipline to complete your assignments.
  12. Stay organized and stick to a schedule as if you were in school.
  13. Actively take notes, such as writing down important details.
  14. Actively ask questions and participate.
  15. Log into your classes on-time and for the whole designated period.