It’s been just under (edit: just **over** a year! Life got in the way of this blog post – book chapter resubmission deadline and last few weeks of term, I’m looking at you!!) a year since the universe conspired to guide me towards taking up mindfulness. The 2nd of March, apparently, so 10 days hence (edit: 8 days ago!) will be the anniversary of when I picked up my first book about Mindfulness – “Mindfulness for worriers” by Padraig O’Morain. At about the same time, Rachael Roberts promoted her 30 ways to Mindfulness book which you can obtain from her very thought-provoking website, and the then TD coordinators promoted a certain Futurelearn course (see below!) Since then, I’ve learnt a lot about Mindfulness and developed my own practice of it, doing multiple courses, reading around it and integrating it into my daily personal and professional life and into my teaching. This blog post is a reflection on what has changed for me in the last nearly a year.
The first aspect of the journey has been learning about mindfulness and trying to apply it. There are two Futurelearn courses about it – Mindfulness for wellbeing and peak performance (this is the one the TD coordinators promoted and it is running again starting on Monday!) and Maintaining a mindful life (this is aimed at people who have already done the wellbeing and peak performance one) – delivered by Monash university and I have done each of them a couple of times, getting more out of them each time as my practice has developed. My choice of tense is deliberate – I am still learning about it and will probably repeat those courses again this year. As with many things in life, the scope for learning with mindfulness is infinite, because as you evolve so what you take from courses or reading etc evolves too. Here are some things I have learnt:
- I have learnt how to be more aware of where my mind is and bring it back to the present moment when it wanders. (Some mind-wandering is harmless but general lack of awareness of where the mind is can lend itself to worrying/rumination/awfulising/catastrophising.) I have spent a year gently training my ability to bring my mind back to the present moment whenever I notice it wandering, so that I am better able to that when it goes in a direction I don’t want to go in. Which leads me to…
- I have learnt that I am not at the mercy of my thoughts, I don’t have to follow them all or get bogged down by then. They are there and there will always be new thoughts popping into my mind, but just like buses coming past a bus stop, I can choose whether or not to board them.
- I have learnt a lot about how the mind works. This includes the different parts of the mind and the different systems at play in the mind, as well as how they influence my behaviour. As a consequence I am better able to recognise what is going on in my mind at various times/in various situations and use that knowledge to influence the direction things take. This is partly as a result of the Futurelearn courses, partly as a result of extra reading and partly as a result of Rachael Roberts’s Facebook group, Life-Resource Lightbulb Moments, which is connected with her blog too. One of the many things that has happened in this group is a virtual book group – we all read (well I am still reading!) The Chimp Paradox. This has involved reading a portion of it and then discussing it on a thread within the group. I wouldn’t have read the book (or as much as I have so far, ongoing!) without the recommendation and the motivation of the reading group, much less had the opportunity to discuss it. So, if you are interested in mindfulness and how the mind works, join the group!
- I have learnt how to meditate and how much I need it in my life! I now meditate for approx 40 minutes in the evening before bed and sometimes I manage to do a bit before work too. Minor meditative moments can also occur throughout the day. Fridays include extra meditation but more about this later! Meditation has a positive effect on the brain. For me, my evening meditation routine has really helped my sleep – I fall asleep much easier after it. Occasions where I can’t get to sleep because I am too wound up about something are much fewer and further between.
- I have learnt to use red traffic lights as a mindfulness bell. So, rather than getting annoyed by a minor delay, I use them as a reminder to be fully present. They are little islands of calm in the commute now instead of irritation points. In connection, I have learnt to accept that Sheffield drivers are frequently rather inconsiderate and unpleasant, and not use up precious energy in getting worked up about it. Getting worked up doesn’t change their behaviour, it just affects me negatively.
- I have learnt how to deal with stress more effectively. Case in point the last couple of weeks. A colleague I work closely off has been on sick leave, resulting in a big increase in my workload. Where in the past I would have used a LOT of energy and time worrying about not being able to do everything, this time I communicated calmly with the leader relating to one of the hats I wear and explained what was happening to the other hat, then made myself an extensive list of things to do for said other hat and how to do them. Then it was just a case of focusing my energy on ticking them off, one at a time. Crucially, when the weekend arrived and I went home (and indeed each evening when I went home during the week), I deliberately focused my mind away from work and onto home stuff, allowing my mind and body a rest from the stress. (This is where the mindfulness concentration training comes in – being aware of when it started to wander towards work meant I could bring it back, repeatedly, away from work rather than being in a constant state of high alert due to stress.) Last year when a workload-time-related stressful situation arose, I handled it a lot less well – communicated unmindfully and spent far too much time panicking. The issue was resolved fairly quickly but it could have been resolved a lot more effectively. Live and learn! And Iearning I am!
- I am much more aware of when my mind is slipping into states that are not useful to me. I’m human, so it is prone to do so! Thus, if something happens which goes against what I would like to happen (holiday to Sicily that was meant to happen on Monday next week but is now cancelled, I’m looking at you!), yes I am angry and disappointed, but I also choose to limit the amount of time and energy I allow myself to spend on that. Better to accept that it is what it is, find things to be grateful about (e.g. it would be a lot more stressful for me if I were already there and the lock-down kicked off!) and refocus on now and things I CAN influence (e.g. this will be a useful opportunity to knock my garden/greenhouse into shape ready for growing everything that is currently germinating in my propagators! I will also have more time to complete this fundraising challenge that I am currently undertaking!) By being better able to notice when my mind is slipping into those states that are not useful, through mindfulness meditation training, I can redirect it sooner and more effectively. Multiple times.
As well as learning more about Mindfulness and using it myself, I have in the past year also used it with students in the form of a short (+-2 minute) meditation at the start of each lesson. Feedback from various groups of different levels has been primarily positive. Out of 65 responses gathered thus far, 57 have given positive feedback (relating to concentration, calmness, relaxing stress etc.), 5 have said they aren’t sure or not helpful but not unhelpful, 1 said it wasn’t helpful due to being too short and 2 said it made them feel sleepy! For some of those who respond positively, it seems to make a huge difference. Here are some of the comments that came with the feedback:
These below are all in response to more direct questioning:
All in all, I feel this has been a very positive outcome. Mindfulness and education is becoming a more popular topic of discussion, even in ELT, with Pearson recently hosting a series of three webinars about it, and it is definitely something I want to pursue further. At the moment, the start-of-lesson meditation is the main extent of what I do, with a little bit of focus on concentration, particularly in relation to listening to a 10 minute lecture twice, having already listened to fifteen minutes worth of twice-repeated conversations, as my students have to do in their listening exam. In the future, I want to look more into how I can help them train their concentration and do this more systematically.
All that really remains to be said now, then, is thank you universe for starting me on my mindfulness journey just over a year ago! 🙂
Do you practice mindfulness? When did you start? What changes have you noticed since then?