Scholarship circle: Using mindfulness meditation (session 2)

Today (Thursday 10th October 2019), our Using mindfulness meditation scholarship circle met for the second time. This time, there were 12 of us including me (last time – write-up here – it was 8 including me)! 3 new, 1 back from leave who had already been planning to come. There will be at least one more, who is on leave this week, joining us next week too. I hadn’t expected such a positive response to start with, never mind growth week on week! (Speaking of week on week, all write-ups will become available here!)

Today, we started with a 10 minute meditation (10 minutes and 10 seconds to be exact) and this time we all found it felt shorter. There were comments around mind wandering, so we talked about that being normal, it’s just what the mind does. So it’s not about “emptying the mind”, but about noticing that it has wandered and bringing the attention back.  That led nicely onto the “training the puppy” analogy that I learnt about on the Futurelearn Mindfulness for Wellbeing and Peak Performance course (which I am currently doing for the second time!) – the mind is like a puppy that you are trying to train to sit and stay. It will wander off repeatedly. You need to bring it back repeatedly and GENTLY. If you shout at it/get cross/get impatient, it will just try to run further away.

Next, we talked about meditation practice and I gave out a printout of a pdf of tips for establishing and maintaining a mindfulness meditation practice. One of us said she doesn’t like routine, so doing it at the same time every day/week doesn’t work for her, another recognised that you can meditate for any amount of time – it doesn’t have to be a big chunk of time it could just be a few seconds, ten seconds, thirty seconds of bringing focus to the breath/the body/sounds. That moved us on to talking about informal mindfulness practice as well. We talked about mindful eating and the eating a raisin/piece of chocolate mindfully exercise, about savouring what is happening in the moment e.g. a shower, and being fully present. We talked about mindful walking (in my case often mindful running!) and forest-bathing (one of my favourite things to do, in conjunction with running!).

At this point I asked if anyone had looked at the 30 ways to mindfulness pdf that I had emailed out after the end of the last session. (Click on the image of it below to go to Life-Resource, where the download of this is available!)

Inevitably, a couple had but most hadn’t and those that had hadn’t got as far as trying anything. So I told them about the one I had tried, which was Day Eleven – Be Grateful. Since Friday last week I have been writing down 3 things each day that I am grateful for on that day. Not the big things like family, friends etc, but small and specific things. I used a sticky note on my laptop desktop to record them. Here is what I ended up with between then and today:

Obviously I haven’t yet written down anything for today but today’s session will feature! As you can see, my counting skills leave a little to be desired. On Tuesday I only managed one, on Wednesday 4, and three for the weekend as a whole rather than three each for Saturday and Sunday! However, despite my ineptitude in recording, I was thinking about it each day – noticing when good things happened and thinking I could record them, even if I didn’t necessarily get round to it! For me that is a win enough – it pushed my perception of each day to be more focused on the positive rather than the usual negative! And I really noticed it, in terms of that extra positivity going on! So I can definitely recommend no. 11.

Next we finally got onto the topic of what we want to get out of this scholarship circle! (Though, given the membership increased so much this week, it’s just as well we didn’t get round to it last week!) Here is what I managed to get down of what came out of that discussion:

  • to be less stressed (this connects with doing a meditation at the start of each session)
  • to learn how to do it with students/increase confidence around that (this connected with a discussion about concerns around student reactions and the importance of it being optional and so forth)
  • to have a week where people can practise what they would do with their students on us! (so, connecting to the bullet point above, to help people build confidence)
  • to have a session where people can make recordings of themselves doing it (one of us is going to bring in some equipment for that) as some members have decided that they would rather do it with the students than lead it, or are not comfortable leading it for various reasons.
  • to work on the English pair of shoes visualisation (this idea came out last week and is being carried forward)
  • to bring it into our professional lives more – start module meetings with a short meditation, start marking week sessions with a short meditation and so on (which I think is a brilliant idea!)
  • where needed, to change our mindset from “there’s no time for this in class” to “there’s not enough time *not* to do this in class” (i.e. the resultant improvements in focus are needed for effective study/use of class time.

Finally, I challenged everyone to try and do a meditation or two (of whatever length) between now and next session, AND, of course, to pick something to try from 30 ways to Mindfulness for the next week. (I’m going to continue with the Being Grateful one but pick something as well!)

Our time seemed to be up very quickly but what a lovely session it was, once again. As I said earlier, definitely on my gratitude list for today! 🙂

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