Personal CQI Project

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  1. Hi, my name is Alexis Sims and this is my
  2. presentation on my personal CQ I project of incorporating 10
  3. minutes of daily meditation into my daily routine.
  4. Since beginning graduate school, I found myself to be increasingly
  5. stressed, both at work and outside of work.
  6. In my personal life.
  7. I'm currently working in the er which adds a significant
  8. amount of stress in my life in general.
  9. I've always been interested in meditation but never made it
  10. a consistent practice for myself.
  11. I found that I was meditating around three or four
  12. times a month but was very inconsistent with this practice.
  13. I never recorded my meditations in a journal, as far
  14. as what kind of meditations I was doing, or thoughts
  15. or emotions that came up during these.
  16. Um and this project gave me a chance to do
  17. what I had wanted to do for a long time
  18. and make daily meditation a habit for myself.
  19. My plan face started as of March eight.
  20. My plan was to incorporate at least 10 minutes of
  21. daily meditation into my routine.
  22. This meditation can be done at any time during the
  23. day. Part of my plan was to dedicate a meditation
  24. journal so that I could record what type of meditation
  25. I was practicing for the day as well as the
  26. thoughts and emotions that came up during and after these
  27. meditations. I plan on using additional tools such as sage,
  28. Palo, santo crystals and incense to help with these meditations.
  29. Because I am such a scientifically minded person, I wanted
  30. some kind of numerical value.
  31. I could use to reflect the results of incorporating this
  32. practice into my life.
  33. So I chose to use a perceived stress score or
  34. P. S.
  35. S. Score as my form of measurement.
  36. During this plan phase I recorded my PSS scores at
  37. the end of each night for one week without any
  38. kind of meditation for those days.
  39. Um the PSS score ranges from 0 to 40 and
  40. anything over 27 is considered a high amount of perceived
  41. stress as you can see by these scores.
  42. Um They're all above that threshold for high perceived stress,
  43. showing that I have a potential for a vast improvement
  44. in my perceived stress Proceeding to the do phase, which
  45. started as of March 15th the night before.
  46. I would choose either a morning or nighttime meditation for
  47. the following day.
  48. I would look up some form of guided meditation or
  49. look into any group meditations that were taking place near
  50. me that I could attend.
  51. I would gather the tools for the next day that
  52. I wanted to use like my crystals or incense at
  53. the end of each day, I would check in with
  54. my sister bree who decided to be my teammate for
  55. this project and see if she had completed her meditations.
  56. I also used her as a form of accountability because
  57. she would check in with me and make sure I
  58. had also completed my meditation for the day.
  59. The study phase showed that I never missed a day
  60. of meditation and with the help of my sister bree
  61. I only needed to reminders to complete my daily meditation.
  62. I found that I was attending a lot more group
  63. sessions than ever before.
  64. I had a significant increase in my sense of overall
  65. well being as well as my sense of presence in
  66. life. I saw a significant decrease in my PSS scores
  67. is all show on my next slide.
  68. This is the data for weeks one through three.
  69. Um Using the intervention of daily meditation you can see
  70. a significant drop in my P.
  71. S. S.
  72. Scores from week one to week three.
  73. And then when we compare the Average week three score
  74. of 21.83 to my initial average of 33.28, you can
  75. see that with the incorporation of this practice, my perceived
  76. stress went down significantly overall.
  77. The study phase helped reinforce what I felt internally, which
  78. was that this was a very successful change that I
  79. had made in my life.
  80. As we look to the act phase.
  81. Some things that I would like to incorporate my future
  82. endeavors with daily meditation is to attend more group sessions.
  83. Look into any other forms of meditation that I could
  84. try. Perhaps find some other tools that I can utilize
  85. like different sense of incense or different crystals to use.
  86. I would like to continue using my sister's resource to
  87. help remind me to complete this daily goal of mine
  88. and continued journaling about my meditations.
  89. Fine Now, at the end of this project, I'm able
  90. to reflect on the results and how I feel after
  91. making this change in my life and I definitely have
  92. a better sense of presence in my life.
  93. I found that I'm feeling more in control of my
  94. emotional responses to situations.
  95. Both my sister and I reported feeling um significant increases
  96. in our overall sense of well being and our sense
  97. of just presence in life in general.
  98. This project definitely brought her and I closer together as
  99. well, which was a nice little added bonus here.
  100. You're able to take a look at the references that
  101. I use for this project.
  102. And then finally, I found a quote that I thought
  103. really encompassed my goal for this entire project.
  104. And that is the more tranquil a man becomes, the
  105. greater in his success, his influence, his power for good.
  106. Thank you all so much for listening to my project
  107. and not to stay