Disconnect and Unplug: The Lost Art of Solitude & Mindfulness

Solitude & Mindfulness are lost arts in these times of ultra-connectedness.  Most of us find it difficult to disengage or disconnect and reflect. Modern communication wizardry has its place, but we can end up being servants to it. While the energy and beauty of the connected global community is stunning, there is a need for the sake of the soul and person to step back from time to time.  As the world spins faster and faster, we mortals need a variety of ways to cope with the resulting pressures. Mindfulness is one of these ways and mindful meditation has shown in numerous psychological studies to decrease anxiety, depression, and irritability; while improving memory, reaction times, and mental & physical stamina. Students in this E-Term project will investigate mindfulness-based stress reduction (MBSR), practice mindfulness meditation, and study texts such as the Tao Te Ching. We will also view films featuring dependence on technology and track personal screen time. Student evaluation will be based on daily journal entries, 4 research papers, and reading quizzes.

Class Location: Stephens Science Center 029 (SSC 029)

Class Time: 10:00 am - 12:30 pm

Class Meeting: Every Weekday (M-F)

Class Begins & Ends: Jan. 3 - Jan. 30

Class Syllabus

Introductions

Mindfulness-Based Stress Reduction (MBSR) Introduction Videos

These reading assignments need to be completed before class on Monday (Jan. 6)

Week 1 - Mindfulness-Based Stress Reduction (MBSR)

Week 1 - Mindfulness-Based Stress Reduction (MBSR)

Week 1

Week 1

Research topics and one source are due tomorrow before class.

Topics have to include mindfulness or meditation themes, but as we have seen there have been many such as the effect on psoriasis, immunity, anxiety, and more.

You can use any material already posted or you can look at some of the resources below.

Research papers are due next Friday, Jan. 17

• 3-page minimum (3 full pages, title page separate), double spaced
• 3 source minimum, works cited page separate

Week 1

• One-on-one meetings to discuss research topics and paper

Week 2

Week 2 - Between now and next week, practice at least six times, alternating the Sitting Meditation with the Body Scan.

Daily Practices
This week, for the formal practice, we introduce the Sitting Meditation, using the breath as the primary object of awareness, alternating this with the Body Scan (Sitting one day, Body Scan the next, etc.).  It can seem that the goal of the Body Scan or a Sitting Meditation is to stay focused on exactly one thing at a time (ankle, wrist, breath) and that when you notice your awareness has moved (to a memory, internal narrative, sound and wonderings about the sound), that you are somehow failing. These practices will increase your ability to focus and concentrate, but they will also expand your ability to be with whatever comes into your field of experience, non-judgmentally.  Your NOTICING that your attention has moved to another object is, in itself, mindfulness in action.  Mindfulness includes both a concentrative attention (think laser beam) AND a capacity to perceive a larger picture (think floodlight).  Both are important.  Focusing on only one thing leaves the larger picture unseen, and maintaining only a broad focus does not allow exploration of the parts.

The informal practice this week is about becoming aware of how we experience and process pleasant events.  They don't need to be major events, they can be something as simple as feeling the sun on your face or someone smiling at you. Just as we did last week, allow a few minutes before going to sleep to complete the informal practice log.

Week 2

The Mindfulness Movie

Week 2 - Between now and next week, practice at least six times, alternating the Sitting Meditation with the Body Scan.

Daily Practices
This week, for the formal practice, we introduce the Sitting Meditation, using the breath as the primary object of awareness, alternating this with the Body Scan (Sitting one day, Body Scan the next, etc.).  It can seem that the goal of the Body Scan or a Sitting Meditation is to stay focused on exactly one thing at a time (ankle, wrist, breath) and that when you notice your awareness has moved (to a memory, internal narrative, sound and wonderings about the sound), that you are somehow failing. These practices will increase your ability to focus and concentrate, but they will also expand your ability to be with whatever comes into your field of experience, non-judgmentally.  Your NOTICING that your attention has moved to another object is, in itself, mindfulness in action.  Mindfulness includes both a concentrative attention (think laser beam) AND a capacity to perceive a larger picture (think floodlight).  Both are important.  Focusing on only one thing leaves the larger picture unseen, and maintaining only a broad focus does not allow exploration of the parts.

The informal practice this week is about becoming aware of how we experience and process pleasant events.  They don't need to be major events, they can be something as simple as feeling the sun on your face or someone smiling at you. Just as we did last week, allow a few minutes before going to sleep to complete the informal practice log.

Week 2

Week 2 - Between now and next week, practice at least six times, alternating the Sitting Meditation with the Body Scan.

Daily Practices
This week, for the formal practice, we introduce the Sitting Meditation, using the breath as the primary object of awareness, alternating this with the Body Scan (Sitting one day, Body Scan the next, etc.).  It can seem that the goal of the Body Scan or a Sitting Meditation is to stay focused on exactly one thing at a time (ankle, wrist, breath) and that when you notice your awareness has moved (to a memory, internal narrative, sound and wonderings about the sound), that you are somehow failing. These practices will increase your ability to focus and concentrate, but they will also expand your ability to be with whatever comes into your field of experience, non-judgmentally.  Your NOTICING that your attention has moved to another object is, in itself, mindfulness in action.  Mindfulness includes both a concentrative attention (think laser beam) AND a capacity to perceive a larger picture (think floodlight).  Both are important.  Focusing on only one thing leaves the larger picture unseen, and maintaining only a broad focus does not allow exploration of the parts.

The informal practice this week is about becoming aware of how we experience and process pleasant events.  They don't need to be major events, they can be something as simple as feeling the sun on your face or someone smiling at you. Just as we did last week, allow a few minutes before going to sleep to complete the informal practice log.

Week 2 - Between now and next week, practice at least six times, alternating the Sitting Meditation with the Body Scan.

Week 2 - Between now and next week, practice at least six times, alternating the Sitting Meditation with the Body Scan.

Daily Practices
This week, for the formal practice, we introduce the Sitting Meditation, using the breath as the primary object of awareness, alternating this with the Body Scan (Sitting one day, Body Scan the next, etc.).  It can seem that the goal of the Body Scan or a Sitting Meditation is to stay focused on exactly one thing at a time (ankle, wrist, breath) and that when you notice your awareness has moved (to a memory, internal narrative, sound and wonderings about the sound), that you are somehow failing. These practices will increase your ability to focus and concentrate, but they will also expand your ability to be with whatever comes into your field of experience, non-judgmentally.  Your NOTICING that your attention has moved to another object is, in itself, mindfulness in action.  Mindfulness includes both a concentrative attention (think laser beam) AND a capacity to perceive a larger picture (think floodlight).  Both are important.  Focusing on only one thing leaves the larger picture unseen, and maintaining only a broad focus does not allow exploration of the parts.

The informal practice this week is about becoming aware of how we experience and process pleasant events.  They don't need to be major events, they can be something as simple as feeling the sun on your face or someone smiling at you. Just as we did last week, allow a few minutes before going to sleep to complete the informal practice log.

Week 2 - Between now and next week, practice at least six times, alternating the Sitting Meditation with the Body Scan.

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before, don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just let your experience be your experience. Record on this form each time you practice.

In the comment field, put just a few words to remind you of your impressions of that particular session: what came up, how it felt, etc.

INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major. It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.

NOTE: If at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before, don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just let your experience be your experience. Record on this form each time you practice.

In the comment field, put just a few words to remind you of your impressions of that particular session: what came up, how it felt, etc.

INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major. It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.

NOTE: If at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

BSC's first E-term Showcase 

When: Thursday 1/30 from 3-5 pm

Where: Bruno Great Hall

Our setup would include a Raisin/Chocolate Meditation and the One-Minute Meditation. So we would need at least 2 students one in charge of each meditation but I would prefer 3-4 just to be able to help each other out. So assuming 3 students at 30-minute intervals we need at least 12 students or if there are those willing to work the station for longer it could help reduce the total need.

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before, don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just let your experience be your experience. Record on this form each time you practice.

In the comment field, put just a few words to remind you of your impressions of that particular session: what came up, how it felt, etc.

INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major. It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.

NOTE: If at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before, don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just let your experience be your experience. Record on this form each time you practice.

In the comment field, put just a few words to remind you of your impressions of that particular session: what came up, how it felt, etc.

INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major. It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.

NOTE: If at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before, don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just let your experience be your experience. Record on this form each time you practice.

In the comment field, put just a few words to remind you of your impressions of that particular session: what came up, how it felt, etc.

INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major. It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.

NOTE: If at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before, don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just let your experience be your experience. Record on this form each time you practice.

In the comment field, put just a few words to remind you of your impressions of that particular session: what came up, how it felt, etc.

INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major. It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.

NOTE: If at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

Beginning of WEEK 4 Meditations

FORMAL PRACTICE: Practice at least six times this week, alternating Mindful Yoga 2 with the Sitting Meditation. As before, don’t expect anything in particular from doing these. In fact, give up all expectations about it. Just let your experience be your experience.

INFORMAL PRACTICE: Read the description of STOP: One-Minute Breathing Space. Carry the Informal Practice Log with you during the day, and at least once during the day (waiting in line, just before getting in or out of your car…), practice using “STOP”, and record it on the Informal Practice Log when you can.

WEEK 4 Meditations

FORMAL PRACTICE: Practice at least six times this week, alternating Mindful Yoga 2with the Sitting Meditation. As before, don’t expect anything in particular from doing these. In fact, give up all expectations about it. Just let your experience be your experience.

INFORMAL PRACTICE: Read the description of STOP: One-Minute Breathing Space. Carry the Informal Practice Log with you during the day, and at least once during the day (waiting in line, just before getting in or out of your car…), practice using “STOP”, and record it on the Informal Practice Log when you can.

Please upload a copy of your presentations here.