“OM”vising:
Applying Mindfulness Practices in
Student Advising
Cathy Baez and Brian Henry
Academic 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.
2.
3.
4.
5.
6.
7.
Non-Judging
Patience
Beginner’s Mind
Trust
Non-Striving
Acceptance
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/generationimmediate-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/thecouch/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 break
10 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 Lunch
Indoors 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 counterproductive 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!
References
Babauta, 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/thecouch/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 Continued
Meek, 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-ahamoment/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/recoverylife/201001/generation-immediate-gratification>.