On May 5th, our taskforce hosted an informative but relaxing event featuring Professor Lisa Nisbet from Trent University, acclaimed author and professional consultant Dr. B. Grace Bullock, and licensed psychologist and mindfulness teacher Ms. Paula Coyne.
With 60+ students in attendance, the speakers offered their insight on understanding what stress really is, how to de-stress, and the impact of "nature relatedness" on our mental wellbeing. Ms. Coyne even guided attendees through a personal meditation lesson, which numerous students reported was extremely relaxing and valuable after the event.
You can view the recording of the event to try out the quick meditation and hear the expert advise.
We have compiled a list of resources to explore more about the subjects covered in the seminar. Scroll through to understand more about the research and ideas of Prof. Nisbet and Dr. Bullock, and/or find some easy yet effective ways to put their advice into practice. At the top are some resources Ms. Coyne personally extended to MCPS students that we found exciting. You can check out the list on this Google Document, or see below!
Easy practices of mindfulness: Google Doc
From Ms. Paula Coyne
www.truenaturemindfulness.com - includes meditation videos
Jon Kabat-Zinn Lake meditation (developer of Mindfulness -Based Stress Reduction series at UMass Center for Mindfulness)
“The Attitudes of Mindfulness are a great area of exploration: Trust, Patience, Non-Striving, Beginner's Mind, Non-Judging, Acceptance, Compassion, Letting-Go, Gratitude.”
Goal-setting
Remember the three goals you just set about your stress levels and wellbeing (during the event), and keep them in mind.
Make sure you have some goals about mindfulness specifically!
Helps align your focus and motivate yourself!
The Importance, Benefits, and Value of Goal Setting - Interesting read
Make detailed action plans for important parts of your life. Try hand-writing it, especially if most of your work is done on a screen, although tools like Excel work well for a lot of people too!
Practicing mindfulness with friends
Did you know? You help others by being mindful because emotions and calmness are contagious. That’s why taking on the challenge to become mindful and self aware can be a worthwhile group effort rather than an individual journey.
Recent study: “enrolled college students who had roommates, romantic partners, friends and family members with whom they interacted daily, and who didn’t know what the study was about. The students meditated fifteen minutes a day for several weeks, two weeks on, and two weeks off. Their moods were measured every day. The weeks the students spent meditating, their partners reported fewer negative emotions than the weeks the students didn’t meditate. This offers good evidence that you really can help the mood of the people around you by simply practicing meditation yourself, extending good vibes to your friends, family, and loved ones during this challenging time.” (Source)
It’s simple to do. Share mindfulness goals with your group, and encourage them to join in for around 2 weeks to start with. Call each other before or after you complete the daily/periodic goal activity, and set up a simple table on a shared Google Doc to keep track of who has done what. This will keep you motivated and prevent you from viewing the goals as pointless. If you’re completing exercises like walks, coloring/painting, and simple meditation, you can call each other if you need to during the activity (but try not to talk at that time). It’ll be fun!
Remember: Mindful listening will help you.
Set a clear intention to engage and learn.
Take breaths often - absorb energy of learning and teaching.
Think of redirection when thoughts are clouded or wandering.
Think “enjoy” - enjoy the experience of listening.
Remember the concept of openness and the beauty of not knowing.
Ask yourself for follow-up to see what was taken away from the listening.
This is a very valuable article you should take 5 minutes to read: www.mindful.org/deep-listening
Includes an explanation at the top
Scroll down for three techniques and two exercises that are very promising when you try them!
Helps you practice the concept of “reflection” more effectively
“You have to be in the present moment to absorb what is being said. You also have to listen without judgment, and without trying to formulate what you are going to say in response.” (source)
Color “therapy” :’)
→ What does this mean? Quick read: Color Your World to Relieve Stress | Moffitt
→ “Watch this video with your favorite music and enjoy a full spectrum of color therapy to soothe your soul.” Healing Color Therapy - Enjoy a 10 Minute Color Wash Meditation
→ Coloring, painting, and drawing with colors always helps.
Make sure you’re in a calm headspace and focus only on the task at hand and the feeling the colors and mediums produce, not other worries and responsibilities.
→ Rainbow Meditation: (paraphrased from other sources)
Sit cross-legged or lie down.
Close your eyes and direct the vision inward- to the Chakras.
Visualize white or golden light passing through each part of you from head to toe, and notice how that part feels as the light washes over.
When you feel completely relaxed, begin meditating on each chakra and its color. Start at your root chakra, which is red, and focus on the meaning of that chakra while you visualize the color red.
Rotate the light from front of the spinal cord to the Root Chakra and back of the spinal cord to the top. That is, the white light rotates within us keeping the spinal cord as the center point.
Wearing clothes of soothing, natural colors help to assuage bad feelings and emotions. Sky blue and green colors create a happy atmosphere. One can overcome depression by decorating the living room or work place with bright colors. Visiting fields and farms to gaze at the greenery helps enormously.
Mindful music !!
“Synchronizing body, speech, mind, and breath” - Video: 4 Reasons to Try Mindful Singing
Outside of singing, incorporating the concept into playing an instrument - Emotions PRODUCE music and vice versa. Use music to pay attention to and break down your feelings. Listen to your mind and where it goes when you make music.
FREE mindful singing classes every Wednesday at 6pm: www.eventbrite.com/e/singing-for-mindfulness-mental-wellbeing-tickets-150787372089?aff=erelexpmlt&keep_tld=1
There’s one today (May 5) at 6!
You can stay muted with camera off, and NO singing experience is required
There’s also chanting and vocal exercises - it’s more about using the human voice to practice mindfulness.
Interesting related topics to read about
Nature Deficit Disorder is a thing! Stay away from that…
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