WHAT IS MINDFULNESS?
Jon Kabat-Zinn is considered to be the father of modern mindfulness in the Western world. He defines it as “paying attention in the present moment without judgment.” In the 1970’s Kabat-Zinn and others at the University of Massachusetts Medical School developed a process for managing stress which came to be known as Mindfulness-Based Stress Reduction (MBSR). Participants learn the basics of meditation to monitor and manage their stress. From this project, many other research projects arose, documenting the benefits of mindfulness practice in many settings from healthcare to education.
HOW CAN MINDFULNESS BE USEFUL IN BUILDING RESILIENCE?
Mindfulness practice has been shown to build focus in academic settings. Focus is also a key component of resilience in Flanagan’s model (CFRA) which can make it a powerful tool in the toolbox of academic success.
In addition to building focus, mindfulness practice can help you monitor and manage your thinking and emotions, enabling you to be proactive rather than reactive when stressful times hit home.
Most importantly, mindfulness practice can help create a peaceful and productive internal environment in which reflection about your life and experiences can take place, allowing insight to bubble up in your consciousness.
See the research by Dr. Amisha Jha at The University of Miami on resilience and focus – http://www.amishi.com/lab/publications/
Jha, A. P., Witkin, J. E., Morrison, A. B., Rostrup, N., & Stanley, E. (2017). Short-Form Mindfulness Training Protects Against Working Memory Degradation over High-Demand Intervals. Journal of Cognitive Enhancement, 1(2), 154-171. doi:10.1007/s41465-017-0035-2.
Jha, A. P., Morrison, A. B., Parker, S. C., & Stanley, E. A. (2016). Practice is protective: Mindfulness training promotes cognitive resilience in high-stress cohorts. Mindfulness, 7(1), 1-13. doi: 10.1007/s12671-015-0465-9.
Morrison, A. B., Goolsarran, M., Rogers, S. L., & Jha, A. P. (2014). Taming a wandering attention: Short-form mindfulness training in student cohorts. Frontiers in Human Neuroscience, 7(897), 1-12. doi: 10.3389/fnhum.2013.00897.
HOW CAN I PRACTICE MINDFULNESS?
- Greater Good In Action (UC Berkeley)
- Guided meditation sessions (UCLA)
- App: Stop – Breathe – Think
- Monitor your moods with Yale’s Mood Meter app
- RAIN – a 4-step Mindfulness Approach in Difficult Times
- Loving-kindness Meditation – The Center for Contemplative Mind in Society
- Things to do in the College Classroom Vanderbilt University
- Atlas of Emotions – Dalai Lama & Eckmans
FREE RESOURCES TO LEARN MORE AND PRACTICE
- Excellent video with Richard Davidson, Jon Kabat-Zinn, & Amisha Jha talking about mindfulness and resilience
- Rick Hanson’s Hardwiring Happiness
- Excellent bibliography! Mindfulness Resource List Oct 2015 (Gardener & Grose, Brock U.)
- Kabat-Zinn, J. (1990). “Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress.” Pain and Illness, Delacorte, NY.
- Kabat-Zinn, J. (2003). “Mindfulness-based interventions in context: past, present, and future.” Clinical Psychology: Science & Practice 10(2): 144-156.
- Ludwig, D. S. and J. Kabat-Zinn (2008). “Mindfulness in medicine.” JAMA 300(11): 1350-1352
- Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering; Michael D. Mrazek, Michael S. Franklin, Dawa Tarchin Phillips, Benjamin Baird, and Jonathan W. Schooler; University of California, Santa Barbara; Psychological Science
24(5) 776–781; DOI: 10.1177/0956797612459659 Retrieved from http://pss.sagepub.com/content/24/5/776.abstract
- New York Times article Using Mindfulness to Help Close the Achievement Gap Thanks Beth Lease – PSU Harrisburg!
- Transforming Students’ Lives with Social and Emotional Learning; To appear in the Handbook of Emotions in Education, Marc A. Brackett & Susan E. Rivers; Yale Center for Emotional Intelligence; Yale University. Retrieved from http://ei.yale.edu/wp-content/uploads/2013/09/Transforming-Students%E2%80%99-Lives-with-Social-and-Emotional-Learning.pdf
- Shapiro, S., Brown, K., & Astin, J. (2011). Toward the integration of meditation into higher education: A review of research. Teachers College Record. 113(3),493-528. Retrieved from http://www.contemplativemind.org/admin/wp-content/uploads/2012/09/MedandHigherEd.pdf
- The Slow Professor: Challenging the Culture of Speed in the Academy http://www.universityaffairs.ca/features/feature-article/the-slow-professor/ (Thanks Eileen Grodziak)
- Resources shared by Jim Crivaro , Instructor in Kinesiology Penn State YorkEDUCAUSE (Thanks Amy Roche!) article Stress and Renewal…and What You Can Do About It.
- Session details from GGSC Summer Institute for Educators on Social-Emotional Learning (my blog)
- Real Happiness: The Power of Meditation by Sharon Salzberg (2011) Workman Publishing, New York.
- Greater Good Science Center (UC Berkeley)
- Yale Center for Emotional Intelligence
- U Mass Medical School Center for Mindfulness in Medicine Healthcare, and Society (Jon Kabatt-Zinn)
- CASEL Collaborative for Academic, Social, and Emotional Learning
- PSU’s Bennett Pierce Prevention Research Center (Greenburg & Gill)
- Penn Program for Mindfulness (College of Medicine)
- UCLA Mindful Awareness Research Center (Winston & Lopez)
- Penn’s Positive Psychology Center (Seligman, Duckworth)
- Harvard School of Public Health Center for Health and Happiness
- The Effective Lifelong Learning Inventory (ELLI) U. of Bristol UK (Deakin Crick, Claxton, & Broadfoot)
- The Mindfulness Institute of the Jefferson-Myrna Brind Center of Integrative Medicine