Common Challenges in Teaching Mindfulness to College Students

Common Challenges in Teaching Mindfulness

Meditation to College Students

But first:What is mindfulness meditation?

bare, simple, pure awareness with NOTHING else addedlet go of judging, evaluating, thinking, comparing, analyzing… even your “self”

(when in doubt, we go back to this basic definition)

Meditation is the intention to shape or cultivate awareness

VipassanaZazen

The basic instructions:

“Focus your awareness on your breathing.If your mind wanders, notice where it went,let go of that, and return your awareness to breathing.”

So simple.So difficult.

And secondly, the context.

A “requirement?” Group meditation The influence of peers

Meditation: In this first section of this course (approximately 4 weeks), we will explore different types of meditation, with an emphasis on Mindfulness Meditation. We will practice meditation in every class during this section of the course. If you think it’s too uncomfortable, a waste of time, or for any reason you strongly dislike it, I would suggest that you don’t take this course. For this section of the course read the Kabat-Zinn book.

From the course syllabus…

The Overall Philosophy Technique Specifics

the balance between concentrating and noticing

Dispelling Common Cultural Myths

It is simply a state of relaxation.It is mystical and mysterious, just for spiritual, mystical, holy people.It involves lofty thoughts.It really is a trance state, a running away from reality.It’s a way to get high.It’s a cure-all. It will make you superhuman.

The Four Major Challenges

• Thinking mind (“monkey mind”)• Sinking Mind (sleep)• Discomfort / Pain• Distracting sensations & feelings

“There are no problems, just lessons about your mind.”

Some Solutions for the Four Challenges (temporary fixes):

• time gauging• “noting”• deep breaths• counting the breaths or repeating “in/out”• use a positive thought to a cancel negative one• keep eyes slightly open … • noticing sounds• reposition yourself• mindful awareness of the “problem”• recall your vision or purpose• stop if you absolutely have to, then resume

“As soon as you hear about mindfulness meditation

it will start teaching you some very important lessons.”

“This all sounds interesting, but I don’t have time

to meditate.”

The Lesson: You’re TOO BUSY!even just 5 minutes each day

“But I keep falling asleep when I meditate.”

The Lesson:

You’re too busy! You’re tired.

You’re not getting enough sleep.”

“But I could be doing something more productive.”

The Lesson:

Even God took a day off to rest.

Mindfulness will help you be productive.

I did my usual meditation instead.

The Lesson:It’s great that you already meditate.There are many different kinds of meditation.(e.g., guided meditations)Right now, try mindfulness meditation.It’s a very good all-purpose technique.It can help you with your other meditations.

“But I can’t seem to block out my thoughts.”

The Lesson:No need to “block” anything.

Simply “let go.”

“But alI I really want to do is…”

The Lesson: Devices CAN be used in a mindful way, but let’s save that lesson for later(otherwise, screens usually detract from “here and now” mindfulness).

“But I tried and I just can’t meditate.”

The Lessons:“Can’t” = “I don’t like what happens when I meditate.”

You’ve got the Monkey Mind which is a very common challenge.

Anything that happens is part of the meditation. It’s all OK.

If you had the intention to meditate, then you meditated!

Feel good about being a meditator, no matter how it goes.

(“I can’t close my eyes”)

The Lesson (for the instructor too):

One’s internal world can be scary.

Respect self-regulation.

Resistance…

we learn from it.

It helps me calm down.

My temper is decreasing.

I look forward to meditating.

I feel happier.

I feel refreshed after meditating.

I’m feeling better all around.

It puts a stop to my anxiety.

It opens my mind up to different senses.

It has a positive effect on my body.

It helps me separate from stress.

That free feeling!

Things seem quite joyful!

I’m learning to gently embrace pain.

I’m taking time for myself!

(quotes from an anonymous questionnaire)

Let’s why they call meditation a “practice.”

(for me too)