A Journey Into Mindfulness
I began skeptically studying mindfulness in 2017 after I had given my initial proposal for my doctoral research. An admired professor and former superintendent said she believed that what I was looking for was within the practice of mindfulness, not something as arbitrary and saturated as motivation. Taken aback, I begrudgingly looked into mindfulness, a hippy-like practice that seemed too benign to make a difference in teacher stress or motivation. But of course, the deeper I went, the more it made sense to me. From the simplicity to the science of it all, the acquisition and practice of mindfulness became quite clear and necessary. By the time I published my work, I realized that in order for the education system to support mindfulness, there had to be an understanding of what it is and the implications it has.
“From the simplicity to the science of it all, the acquisition and practice of mindfulness became quite clear and necessary”
I broke it down by definition, achievement, & practice
Defining Mindfulness
What Is It?
“The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment to moment” (Kabat-Zinn, 2003, p. 145).
Continuous scrutiny
Refinement of expectations
Flexibility
Achieving Mindfulness
What Does It Take?
Outcomes of Mindfulness
What Do I Get?
Physiologically
Relieves stress, anxiety, and lowers cortisol levels
Lowers blood pressure
Improves sleep
Improves immune responses
Alleviates chronic pain
Psychologically
Heightened awareness, compassion, and acceptance of self and others
Ability to make stressors objective
Allows one to remain in control and present
Ability to see opportunities amidst adversities
Practicing Mindfulness//
What Should I Do?
Positive Mantras, Reminders, & Restructuring
Daily Gratitudes
Exercise
Conscious Acts of Kindness
Positive Journaling
Meditating
Consciously looking for positives
Seeing setbacks as growth
Writing positive reminder cards
Converting Stress to Learning Experiences
Consciously adjusting our mindset to be more positive
Writing stressors down
Identifying coping strategies
Problem-Solving
Breaking down goals into smaller steps, making small adjustments to help achieve your goals easier
Seeking Information & Support
Finding and having a network of support to actively seek out, especially during times of challenges and setbacks
Mindfulness & The Brain
“...evidence has linked practising mindfulness to changes in many parts of the brain. Some research suggests that mindfulness can affect the production of chemicals that change our mood. Other evidence shows that connections between different regions of the brain change when we are mindful” (Joshi, 2017).
What we have found:
Cortisol levels decrease as mindfulness increases
Grey matter in the brain’s stress-center decreases in size
The grey matter in the planning, problem-solving, emotional part of the brain becomes thicker, showing more activity
The area of the brain that assists in learning and memory thickens
It Seems “Too Easy”
Mindfulness, and any other contemplative technique (science of happiness, positive psychology, etc.), can certainly seem "too easy" to make any impact. But as you have read, that is far from the truth. The mind is a part of our physical body and greatly affects what happens to our physical body. And because we cannot readily see the progress taking place, that doesn't mean it isn't happening.
The secret? It takes consistent, intentional practice. That is the real challenge, but it comes with great rewards. Stick to it and you'll find out.
Kabat‐Zinn, J. (2003). Mindfulness‐based interventions in context: past, present, and future. Clinical psychology: Science and practice, 10(2), 144-156.
Kabat-Zinn, J. (2003). Mindfulness-based stress reduction (MBSR). Constructivism in the Human Sciences, 8(2), 73.