“OM”vising:Applying Mindfulness Practices in Student

Advising

Cathy Baez and Brian HenryAcademic Advisors

John Muir College, UC San Diego

Mindfulness Practices in Student Advising and ‘SELF CARE’

Mindfulness: Being in the moment!

“There are 7 elements of the mindfulness attitude that are required for someone to achieve the mindful state.” William Meek

Let’s take a moment..

• To Breathe

Mindfulness Attitude

1. Non-Judging2. Patience3. Beginner’s Mind4. Trust5. Non-Striving6. Acceptance7. Non-Attachment

http://gad.about.com/od/selfhelp/a/mindfulness.htm

Mindfulness Attitude

• Non-Judging - Simply observing what is happening and not making a positive or negative evaluation.

• Patience - Things must develop in their own time. ‘Immediate gratification’

http://www.psychologytoday.com/blog/recovery-life/201001/generation-immediate-gratification

• Beginner’s Mind – Willingness to observe the world as if it was your first time!

‘Break the workplace monotony’ http://www.timeswellness.com/article/2/2009120220091201150906178c36922f6

Mindfulness Attitude

• Trust – Having trust in yourself, your intuition, and your abilities. “Trust yourself. What makes it hard and how you can get better at it.”

http://www.psychologytoday.com/blog/the-couch/201010/trust-yourself-what-makes-it-hard-and-how-you-can-get-better-it

• Non-Striving – not doing anything, just accepting that things are happening in the moment.

QUOTE: ‘It’s hard to understand in the moment why things are happening…” “Insights on the ‘Aha’ Moment” http://psychcentral.com/news/2011/04/01/insights-on-the-aha-moment/24906.html

• Acceptance – Completely accepting the thoughts, feelings, sensations, and beliefs that you have and understanding that they are simply those things only.

• Non-Attachment – Let a thought or feeling come in and pass without connecting it to anything, observing them exactly as they are.

“Letting go of attachment, from A to Zen” http://zenhabits.net/zen-attachment/

Compassion

How can I get to Mindfulness or ‘self care’ in the office?

Relax: Quick break10 or 60 seconds

• Take 10 seconds to enjoy your drink (coffee, tea, water)

• Take 60 seconds to focus on your breathing at your desk

Relax: During LunchIndoors or Out!

• Take 15 minutes to eat – focus on eating without the phone, computer, etc

• Take 15 minutes to disconnect from work , home, social media, etc. *Quiet time or find relaxing music and focus on your breathing.

• Take 20 minutes to walk and focus on your breathing.

Reframing Behaviors and Thoughts

Cognitive Reframing in Advising

• Get students to acknowledge their counter-productive habits.

• Move past previous failures to acknowledge current successes.

• Reinforce more productive habits.• Remind them that academics is a practice.

Tips to Reconnect with Nature…

SHARE WITH STUDENTS!

http://blogs.psychcentral.com/dbt/category/mindfulness

1. Take a stay-cation: Block off time to be outdoors in your backyard, around the neighborhood, take hikes, walks, etc.

2. Open the Windows: open house window or just crack the window on your drive into work!

3. Stop and Listen: Sounds of nature, turn off TV and disconnect from other media.4. Breathe: While outside focus on breathing in fresh air.5. Be aimless: Go outside without a purpose. In other words “enjoy the moment!”6. Bring Nature Indoors: Brighten up a space with natural elements like plants.7. Walk: Replace activities (such as evening TV) with a 20 minute walk.8. Eat fresh foods: Eat seasonal fruits and vegetables and use them as snacks!

Resources

Find your“happy place”and you will pass that calm energy to students!

ReferencesBabauta, Leo. "Zenhabits." Letting Go of Attachment, from A to Zen. 10 May 2010. Web. 31 May

2012. <http://zenhabits.net/zen-attachment/>.

Barth, Diane. "Off the Couch." Trust Yourself. What Makes It Hard and How You Can Get Better at It. 30 Oct. 2010. Web. 31 May 2012. <http://www.psychologytoday.com/blog/the-couch/201010/trust-yourself-what-makes-it-hard-and-how-you-can-get-better-it>.

Boyce, Barry Campbell. The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life. Boston: Shambhala, 2011. Print.

"Carve a New Trail." Yoga Journal Feb. 2012: 92. Print.

Kakar, Kapil. "Break the Workplace Monotony." Times Wellness. 02 Dec. 2009. Web. 31 May 2012. <http://www.timeswellness.com/article/2/2009120220091201150906178c36922f6>.

References ContinuedMeek, William. "Mindfulness and GAD." About.com Generalized Anxiety. 27 Oct. 2008.

Web. 31 May 2012. <http://gad.about.com/od/selfhelp/a/mindfulness.htm>.

Nauret, Rick. "Insights on the Aha Moment | Psych Central News." �� �� Psych Central.com. 1 Apr. 2011. Web. 31 May 2012. <http://psychcentral.com/news/2011/04/01/insights-on-the-aha-moment/24906.html>.

Santorelli, Saki. Heal Thy Self: Lessons on Mindfulness in Medicine. New York: Bell Tower, 1999. Print.

Stratyner, Harris. "Recovery For Life." A Generation of Immediate Gratification. 12 Jan. 2010. Web. 31 May 2012. <http://www.psychologytoday.com/blog/recovery-life/201001/generation-immediate-gratification>.