Contemplative Practices
Meditation as Stress Reduction
Work goals, work conflicts, rapid change, authoritarian or incompetent supervisors are work issues that can create stress through psychological and physical tension. The exercise introduces participants to meditation, which can be an excellent form of stress reduction.
Silent Meditation with Music
As we prepare students to be teachers, we are acutely aware that these are very stressful times in many schools – and also that our own students are juggling quite a bit themselves between classes, work responsibilities and all the ‘normal’ burdens of coming into one’s own.
Calming and Centering Students before Final Exams
A simple yet successful technique to reduce nervous energy in the room and calm the students is a breathing technique.
Aristotle Happiness Survey
Aristotle maintained that happiness is a function of four factors: health, wealth, intellectual virtue and moral virtue. Students reflect upon their happiness, and happiness within their organization, using an Aristotle Happiness Survey.
Contemplating Emotions – 2 Practices from ED 311: Wellness in Education
Students often keep themselves so busy ‘doing’ that they don’t stop to explore how they are feeling.
Dealing with Distractions and Negative Messages – 3 Practices from ED 311: Wellness in Education
If you were going to be distracted by something or a feeling today, what might it be?
Two Practices: Someone on Your Mind; “Be the Soul of that Place”
Here are two contemplative exercises I carry out in my undergraduate classes during the course of the semester.
Reflecting on Poems: "Just for Today" and "Fire"
Here are two contemplative exercises I carry out in my undergraduate classes during the course of the semester. Click here to see the poems.
Mindfulness and Emotions: RAIN Technique
The RAIN technique offers support for working with intense and difficult emotions. An acronym for its four steps, RAIN directs our attention in a clear, systematic way that cuts through confusion and stress.
Mindful Breathing
Used for the first 7 minutes of every class, this is an exercise of the higher consciousness = “being aware” or “being present to the Presence in the present moment.”
Appreciative Inquiry and Mandala Class Exercise
It’s difficult to talk about health care policy and system without bringing in our own values, beliefs and strong ideas of what should happen.
Dying Simulation
A contemplative practice we use in our Lifetime Legacies (COR 2) class is a dying simulation.
Contemplative Dialogue
Contemplation is often defined as “taking a long, compassionate look at the real”. It is also associated with suspended judgment as one looks at the real with compassionate, open-minded acceptance.
Body Scan with Questions
Prior to students experiencing a body scan meditation in class, I provide as a reading a three-page document describing the body scan from the book “Coming to Our Senses” by Jon Kabat-Zinn.
Mindful Sensing
This exercise begins in the same way as Mindful Breathing but instead invites participants to focus their attention on each of the bodily senses as it is “sensing.”
Negative Self-Talk: Catch and Release
Negative self-talk are those messages we tell ourselves how we “should” be.
Meditation as Stress Reduction
Work goals, work conflicts, rapid change, authoritarian or incompetent supervisors are work issues that can create stress through psychological and physical tension. The exercise introduces participants to meditation, which can be an excellent form of stress reduction. Mediation helps a person self-regulate his or her mind by focusing on the present moment and not engaging random thoughts. Meditation helps individuals develop clarity of mind, patience, compassion, and sustained attention, all attributes of ethical leadership.
With practice, mediation can be successfully conducted within 12 minutes. Managers can meditate on their own or lead members of their work unit in a meditation session held in a conference room.
Assignment is linked here. If interested in additional information, please contact Professor Denis Collins, School of Business, Edgewood College, Madison, WI; dcollins@edgewood.edu
Silent Meditation
As we prepare students to be teachers, we are acutely aware that these are very stressful times in many schools – and also that our own students are juggling quite a bit themselves between classes, work responsibilities and all the ‘normal’ burdens of coming into one’s own.
In my ED 330 class, we start each session with 5 minutes or so of silent meditation, with accompanying music chosen each session by one of the students or me. Every few class sessions, we also discuss an example of some of the mindfulness practices being put to use in K-12 environments.
Providing one small moment of peace and calm to my ED 330 students does two things, I think: it models what they can so easily do for their own students in practicums and beyond, and it also gives them a moment to just be.
If interested in additional information, please contact Donna Vukelich-Selva, School of Education, 608-663-3235, dvukelich-selva@edgewood.edu
Calming and Centering Students before Final Exams
Students often struggle to calm themselves and center their thoughts before final exams. A simple yet successful technique to reduce nervous energy in the room and calm the students is a breathing technique.
I begin by explaining to students what we are going to do, and that mindfulness techniques have been shown to improve attention (Bibliography available upon request.) and reduce anxiety in nursing and pre-medical students.
On the front cover of the final exam is a seasonal picture of nature that is aesthetically pleasing. Students have the option of focusing on the picture or closing their eyes, whichever is their preference. Then I guide students through breaths of deep inhalation and exhalation through speaking “breathe in” and “breathe out”. After 5 shared breaths, I tell students that they can begin the exam when they are ready.
The nervous energy in the room dissipates, and students begin their exam calm and centered.
If interested in additional information, please contact Brenda del Moral, School of Arts and Sciences, 608-663-4283, BdelMoral@edgewood.edu
Aristotle Happiness Survey
Aristotle maintained that happiness is a function of four factors: health, wealth, intellectual virtue and moral virtue. Students reflect upon their happiness, and happiness within their organization, using an Aristotle Happiness Survey. Students highlight strengths, weaknesses, and a continuous improvement recommendation that addresses a weakness.
Assignment is linked here. If interested in additional information, please contact Professor Denis Collins, School of Business, Edgewood College, Madison, WI; dcollins@edgewood.edu
Contemplating Emotions – 2 Practices from ED 311: Wellness in Education
Identify and discuss feelings – Students often keep themselves so busy ‘doing’ that they don’t stop to explore how they are feeling, and how these mind states frame their experiences. Using a poster with graphic representations of feelings, students identify the feeling(s) best representing their current state of mind; the emotional state of the class can then be acknowledged and honored. In addition, a selection of emotional states can be sequentially selected to guide discussions with partners about times this emotion was dominant.
Elaborative thinking activity – Another activity looks at how we add layers of emotion and thought to our mind states, thus building a story that intensifies our pain and stress. From a list of stressors, students identify those dominant in their lives. Next they choose one stressor to explore in greater detail, writing a list of thoughts related to that stressor. From that list, the most highly charged thoughts are identified. Students pick one as a focus for journaling or meditation. Through this activity students learn to be more aware not only of emotional states but of the complex layers that we build around these states.
If interested in additional information, please contact Julie Luecke, School of Education, 608-663-2372, jluecke@edgewood.edu
Dealing with Distractions and Negative Messages – 3 Practices from ED 311: Wellness in Education
Invitation to be present - In this writing activity, students are asked, “If you were going to be distracted by something or a feeling today, what might it be? Write things you want to set aside - temporarily let go of. What can you set aside to help you to stay in the present/this moment?” Students jot these thoughts on scraps of paper, and place them in a box, bag, or other receptacle, symbolically letting go of them in order to be more present in class.
Catch and release negative self-talk – Students are asked to list messages they tell themselves about how they “should” be. They are given a variety of strategies to release the message through meditation, journaling, and/or replacing it with affirming messages.
Structured silence can be used in many ways, and is especially useful for those who are uncomfortable with unstructured silence. Students can be provided with guiding questions, journaling activities, or art activities such as mandala pages to color, enabling them to be mindful within the structure of a prepared topic or activity.
If interested in additional information, please contact Julie Luecke, School of Education, 608-663-2372, jluecke@edgewood.edu
Two Practices: Someone on Your Mind; “Be the Soul of that Place”
During the semester, I ask students to think of somebody who is on their mind – parent, friend, neighbor, teacher, etc. I ask them to write a brief note or letter to that person. I carry envelopes with me, and ask them to mail it to that individual.
Before we break for the Thanksgiving holiday, I distribute and read a line from Rumi: “Wherever you stand, be the soul of that place.” I ask students to reflect on that line, and think about how they like to be the soul of the place where they are going for Thanksgiving – kind, joyous, supportive, full of laughter, etc.
If interested in additional information, please contact Fazel Hayati, School of Business, 608-663-3430, fhayati@edgewood.edu
Reflecting on Poems: “Just for Today’ and “Fire”
Early in the semester I distribute and read the poem “Just for Today”. I ask the students to reflect on the poem and what it means to them. I ask for volunteers to share. Then I get everyone to focus on the line “Just for today, I will exercise my soul in three ways: I will do somebody a good turn, and not get found out.” I ask everyone to do an anonymous act of kindness for somebody, and share at our next class. (Poem probably written by Frank Crane)
I distribute the poem “Fire” by Judy Brown. I read it and ask for students to reflect on the poem. Then I ask them to write in a sentence or two what the poem means to them. I have collected and read the responses; they are very simple while being honest and heartfelt.
If interested in additional information, please contact Fazel Hayati, School of Business, 608-663-3430, fhayati@edgewood.edu
Mindfulness and Emotions: RAIN Technique
The RAIN technique offers support for working with intense and difficult emotions. An acronym for its four steps, RAIN directs our attention in a clear, systematic way that cuts through confusion and stress. The steps give us somewhere to turn in a painful moment, and as we call on them more regularly, they strengthen our capacity to come home to our deepest truth.
- Recognize what is
- Allow life to be just as it is
- Investigate inner experience with kindness
- Non-Identification
RAIN directly de-conditions the habitual ways in which we resist our moment-to-moment experience. It doesn’t matter whether we resist “what is” by lashing out in anger, or getting immersed in obsessive thinking. RAIN begins to undo these unconscious patterns.
Adapted from True Refuge: Finding Peace & Freedom in Your Own Awakened Heart by Tara Brach.
If interested in additional information, please contact Mary Elizabeth Bathum, School of Nursing, (608) 663-2290, mbathum@edgewood.edu
Mindful Breathing
Used for the first 7 minutes of every class, this is an exercise of the higher consciousness = “being aware” or “being present to the Presence in the present moment.”
- Assume an attentive-yet-resting posture with your feet flat on the floor and arms resting comfortably.
- Become aware that you are sitting right here, right now—supported by this chair, surrounded by this air.
- Breathe normally. (Facilitator counts 3 breaths)
- Watch yourself breathe.(7 breaths)
- Gently sharpen the focus of your attention to your nostrils and be aware of the sensation of air as it enters your nostrils with each breath. (7 breaths)
- Gently shift the focus to your throat. (7 breaths)
- Gently shift your attention to your diaphragm and the sensation of stretching and relaxing, be aware of the sensation of your shirt on your chest and belly. (7 breaths)
- Gently shift your attention to the momentary pause after each exhalation before you inhale again; and let yourself rest more completely with each breath. (7 breaths)
- Gently broaden your focus and watch as each breath involves all four points: nostrils, throat, diaphragm, rest. (7 breaths)
- Return the focus of your attention to your sitting right here, right now, supported by this chair and sustained by this air. (7 breaths)
- Gently let us turn our attention to the work of the day.
After we have rehearsed this at the beginning of several classes, the directions are replaced by the sounding of a small chime and a single word, e.g., “breath” or “nostrils” to hone our attention.
If interested in additional information, please contact John K. Leonard, Religious Studies, 608-663-2823, jleonard@edgewood.edu
Dying Simulation
A contemplative practice we use in our Lifetime Legacies (COR 2) class is a dying simulation.
Students lie on the floor in a dark room for about 30 minutes while Neal walks them through the end of their lives, with questions about choices they have made, regrets or pride they feel, who they want by their side (if anyone), and what they are feeling about this moment that we all know is coming someday, but spend very little energy thinking about.
If interested in additional information, please contact Judy Adrian, COR Program/Graduate Studies, adrian@edgewood.edu or Neal Ewers, COR/Human Issues Programs, newers@edgewood.edu
Contemplative Dialogue
Contemplation is often defined as “taking a long, compassionate look at the real”. It is also associated with suspended judgment as one looks at the real with compassionate, open-minded acceptance. When stakes are high in a conversation, it becomes especially difficult to suspend our own assumption that our own solution is the best one.
When contemplative dialogue is in full flower, groups and individuals often become transformed by new understanding that emerges from the sum of the group perspectives becoming larger than each part. In some cases, solutions can emerge to problems or conflicts that had seemed intractable.
Based largely on the writings and my experiences with the work of Parker Palmer and his associates, I have engaged in many experiments with contemplative dialogue in classroom discussions, small group settings and online discussion forums. I would love to share these experiments and my learning with colleagues.
If interested in additional information, please contact Rebecca Zambrano, Online Faculty Development, (608) 514-1984, rzambrano@edgewood.edu
Body Scan with Questions
Prior to students experiencing a body scan meditation in class, I provide as a reading a three-page document describing the body scan from the book “Coming to Our Senses” by Jon Kabat-Zinn.
In the class, I play a CD that mindfulness teacher Holly Nelson Johnson made; however, there are several YouTube videos online that could be used.
“Discuss the body scan experience just now. Pay particular attention to using “I” language. Note what you actually experienced, not your thoughts or interpretation of the experience, just simple, bare experience of what came up for you.”
“Use whatever questions speak to you:
- What was your direct experience in the body? What did you notice in your body?
- How did you work with your wandering mind?
- If you encountered obstacles, like sleepiness, boredom or pain, how did you work or not work with them?
- What did you learn about yourself from the body scan meditation, if anything?”
If interested in additional information, please contact Mary Elizabeth Bathum, School of Nursing, (608) 663-2290, mbathum@edgewood.edu
Mindful Sensing
This exercise begins in the same way as Mindful Breathing but instead invites participants to focus their attention on each of the bodily senses as it is “sensing.”
While the mind tends to move quickly to label or identify the “object” that is being sensed by the senses, this exercise practices being aware that “my ears are hearing,” and “my nose is smelling” etc. It can then include that just as the senses do what they do, the “thinking mind” thinks thoughts or labels things, or analyzes, or judges. It is possible for the “higher consciousness” to “watch” the brain thinking without focusing on the thoughts - simply observing the “thinking mind” think
Practicing “awareness” is an exercise of the higher consciousness. When the higher consciousness is freed to “take a long, loving look at reality,” one gains perspective, sees things as if from the vantage point of “God” or of “heaven,” and is then able to discern the most appropriate course of action.
If interested in additional information, please contact John K. Leonard, School of Education, 608-663-2823, jleonard@edgewood.edu
Negative Self-Talk: Catch and Release
Negative self-talk are those messages we tell ourselves how we “should” be.
Most frequent negative self-talk messages:
I’m not _____ enough.
I’m not as good as _____.
I don’t have enough _____.
We internalize what we’ve heard, and these messages can shape us. At one point these may have been adaptive and beneficial, they eventually become automatic programming and we get in a rut.
- Make a list of the key messages for yourself.
- “Catch” the message – hear it, or see it written
- Options for “release”:
-
- “Fish with a straight hook.” Don’t hang on. Let it go.
- Put the message in a balloon. Picture it popping.
- Visualize a stream flowing. The message floats in the stream. It momentarily gets snagged on some roots. Recognize it, and watch it break loose and float down the stream.
- Rip up a written message.
You can also:
- Talk back to the message through journaling.
- Deconstruct the message. Where did it come from? How was I programmed to believe this? What triggers it? What are the implications if I continue to believe this?
Replace the negative self-talk message with an affirming message that is true to the beautiful, good person you are.
- Use a simple message such as “I accept myself;”
- Create a more specific affirmation for yourself.
If interested in additional information, please contact Mary Elizabeth Bathum, School of Nursing, (608) 663-2290, mbathum@edgewood.edu
Appreciative Inquiry and Mandala Class Exercise
It’s difficult to talk about health care policy and system without bringing in our own values, beliefs and strong ideas of what should happen. We hope our discussions will be founded on the principles of appreciative inquiry and civil discourse, and our questions to each other will begin with finding what is right with each other’s ideas and beliefs.
Read the excerpts explaining appreciative inquiry, and the statement about diversity, tension and democracy.
Draw a mandala. Mandala is Sanskrit for Circle, Polygon, Connection, and Community. Its symbolic nature is thought to facilitate access to deeper levels of the unconscious.
Divide your circle into 4 areas.
- In one part, draw a picture that represents who you are: work, family, education, culture.
- In another part, draw a representation of a health care issue of your interest.
- In another part, draw what strengths, talents, abilities you bring that could impact this policy.
- In another part, draw your vision what could be a positive outcome of the policy.
Use your Mandala to introduce yourself to your colleagues.
If interested in additional information, please contact Mary Elizabeth Bathum, School of Nursing, (608) 663-2290, mbathum@edgewood.edu