Mindfulness-based Strategies for Learning

Tonight I watched a second 2020 Lilly session by Dr. Leslie Cizmas from Texas A&M. Cizmas defined mindfulness as “the practice of maintaining a non-judge mental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis” based on Merriam Webster. There is no specific technic. Dr. Jon Kabat-Zinn started work on mindfulness, and Cizmas acknowledged this and played a video of Kabat-Zinn discussing the effects of mindfulness. I didn’t know that there is evidence that mindfulness can affect expression patterns of our genes. In the video, Kabat-Zinn mentioned the importance of awareness of the body and breathing. I listened to the book Breath by James Nestor last year and learned about breathing techniques and history. Kabat-Zinn clarified that mindfulness is not a breathing technique; mindfulness is focusing on our body, our lives now, and how to live more fully. Kabat-Zinn urged us to “pay attention in purpose, in the present moment, non-judgementally.” Cizmas played a second video clip about clinical trials to study how mindfulness affects depression. Interestingly, Professor Mark Williams from Oxford mentioned in the video that studies have found that mindfulness can enhance wellbeing, and that mindfulness is “like training a muscle.” The video was from Oxford mindfulness.org. Cizmas talked how rumination may stress you out unnecessarily. With mindfulness, you can recognize those thoughts and not let them define you. Cizmas projected on a slide studies and articles, including an NIH website, presenting findings about the impact of mindfulness on anxiety and even the brain! Cizmas mentioned a survey of first-year college students from eight countries surveyed that revealed that 35% experienced mental health issues, most commonly depression or anxiety (source referenced was Greater Good Institute site from Berkeley)! Wow! Cizmas mentioned this percentage was similar to that observed in their courses. Cizmas polled a fall 2020 class and responses mentioned feelings of anxiety, burnout, stress, isolation… Cizmas asked participants why do therapy dogs make us feel better during stressful times? Cizmas compared therapy dog’s acceptance to the nonjudgmental approach of mindfulness. Cizmas described a story about a student who learned what they didn’t like after engaging in mindfulness. I agree with this: I have began realizing what I don’t like and started to avoid it or speak up. Cizmas played a three minute guided mindfulness video… and I did it and focused on my breath. Cizmas also explained a STOP exercise: stop, take a breath, observe what you are feeling and thinking, proceed considering various possibilities. This is a short activity that can be done in class to help us realize how we are doing and take care of ourselves. Cizmas mentioned resources from the Greater Good in Action website and the UCLA Mindful Awareness Research Center. Cizmas explained how we are all struggling and, fortunately, discussing mental health more openly! I agree! I struggled with anxiety last year and felt better only after getting medical help! Cizmas encourages to find “zones of agreement” for discussions and encouraged us to avoid multitasking, create time for mindfulness, non judging, self-compassion, stretch and relax… reduce social media/phone to pay attention to the world around us! Cizmas shared several resources including self-compassion.org. This is the second or third time I hear about this site and the self-compassion quiz. I also didn’t know about all the universities offering mindfulness programs! Cizmas is right: this is a very timely and important topic. While I think it may be challenging for me to integrate in classes I teach and may have to start small… maybe with a body scan exercise… I do think that I have benefitted from my 900+ days of Calm.com morning sessions! How can I use this to help others with their wellbeing and learning?

Woman with nose ring rubbing eye.
Mindfulness is so important right now. I see students and instructors struggling. I try to pause and listen to Calm.com everyday. What can I do as part of our courses? Cizmas presents mindfulness-based strategies. Image credit: WordPress free image library.