Stories of the Slow Professor

Last week, I attended my 10th consecutive conference of the International Society for the Scholarship of Teaching and Learning (ISSOTL)–in many ways, the highlight of my academic year, as it feels very much like ‘going home.’ After five days, though, it’s good to be back in my real home, and I’m grateful for a Sunday to soothe my conference hangover. My presentations and conversations there consistently kept Faculty Careers & Work Lives (O’Meara, Terosky, & Neumann, 2008) on my mind. This book-length study focuses on the language, tone, and storylines of the ways in which we and others discuss our profession. Based on their own work plus an analysis of more than 1,000 books and articles, a thorough lit review on the research, and works written by faculty themselves over the last 20 years, the authors point out that our dominant narrative is one of “constraint” (p. 2): full of barriers, outside forces, frustration, and exhaustion, with language like “‘just making it,’ ‘treading water,’ ‘dodging bullets,’ or barely ‘staying alive'” (p. 2).

Despite its focus on our challenges, this narrative of constraint doesn’t offer much analysis of the sources of frustration, exhaustion, and stress. A recent article by Maggie Berg and Barbara K. Seeber called “The Slow Professor: Challenging the Culture of Speed in the Academy” (2013) offers some insight into this lack of careful analysis or solution-seeking when it comes to faculty stress. Instead of remaining silent or merely complaining, they conclude that “Being honest about our stress may be a first step in challenging the culture of speed” (Berg & Seeger, p. 6).  Why aren’t we fully honest about our stresses?  They cite the “discourse of individual responsibility” (p. 6) that blames the stressed, rather than acknowledging–much less considering solutions to–the contextualized, systemic, and social factors that create it. Additionally, because non-academics cast us as “the leisured class,” we’re bound up in a “culture of guilt and overwork” (Berg & Seeber, 2013).   In addition, modern political and economic threats to the university engender a “discourse of crisis” (p. 5) compelling us to act now to fix the problems facing higher education. This sense of urgency on behalf of the institution exacerbates the sense that we’re not doing enough fast enough–so our individual woes are irrelevant and selfish. (This language also affects students and their learning with its focus on efficiency, standardization, and rushed time to completion.)

Some years ago, Jordan Landry (English, University of Wisconsin-Oshkosh) introduced me to this notion of the professional stories we live by and, more importantly, the power to write those stories ourselves. She said we can live the “beaver narrative” (busybusybusy, working hard all the time because there are always more trees to harvest and lodges to build) or the “otter narrative” (approaching everything with a sense of play, floating on our backs in the sun, hunting and working as necessary). This distinction isn’t really about the work we actually do as much as how we experience our work lives, or the narrative we tell ourselves and our junior and future colleagues about the quality of our lives.

Like Jordan and her “otter narrative,” O’Meara, Terosky, and Neumann point to a second story we tell about our work lives: “the narrative of growth” (p. 3). In this version, our stories revolve around our professional fulfillment, learning, agency, relationships, and commitment (p. 25-26). The authors point out that this story of potential is often overpowered, over-heard, and over-narrated by our stories of feeling constrained.*

Being aware of these narratives, their sources, their frequency, and their alternatives gives us the agency to construct our own stories (Berg & Seeber, p. 5).  Once we see the varied stories and storytellers, we can learn to tell ourselves and others stories of growth and otters–not in an act of denial of the difficulties of our work lives but in an act of experiencing these difficulties differently, claiming some authority over our lives, and being open to meaningful moments of fulfillment, calm, and happiness. Taking the time for this reflection is critical:  “‘If we are busy doing there is no chance to be.‘ This is as true for our students as it is for us. Time for reflection is not, then, a luxury, but crucial to effective teaching and learning” (Berg & Seeber, p. 5).

Berg and Seeber look to the goals and rhetoric of the slow food movement in analyzing and responding to these challenges. This “slow” thinking about our careers and work lives is “‘approached with care and attention–an attempt to live in the present in a meaningful, sustainable, thoughtful and pleasurable way'” by practicing “‘habits of conducting our work and our lives in ways that promote both our own and others’ well-being'” (Parkins & Craig, 2006, qtd. in Berg & Seeber, p. 6). Ultimately, this isn’t a private or selfish act but a political one that supports and even transforms our institutions by resisting the push toward efficiency and standardized outcomes: by “acting purposefully, thereby cultivating emotional and intellectual resilience” in our work lives enables us “to challenge the corporate university and maintain the values of a liberal education” (p. 5).

Practice

To take a break from the haste of doing and thinking, here’s a practice introduced to me by my mindfulness teacher-in-training colleague Eydie Cloyd (Vanderbilt School of Nursing) that will help you hit the pause button and ultimately create habits of slowness, deliberation, reflection, and agency–or mindfulness. Do it sitting at your desk, walking to your class, taking a break from grading, or sitting in a meeting.  (During a bomb scare at Vanderbilt on Monday, I began my class with a group of 15 graduate students with this practice.)

    Click to see a video of the finger movements.

  • Touch the tip of your pinky finger with the tip of your thumb, and then lower your thumb to trace the inside of your pinky down to your palm.  Take the time to slowly and silently count to three or even four as you travel this distance.
  • Follow your thumb with your breath, breathing in as you reach your palm and out as you return to your fingertip. (Click the image to the right to see a video.)
  • Focus your attention to the sensations of your fingers. Notice what thoughts arise as you slow down. As these thoughts arise, notice them, and then return your attention to your fingers and your breath.
  • Now, touch the tip of your ring finger with the tip of your thumb, and then trace the inside of that finger to your palm using that same deliberate pace, the same noticing of thoughts and returning to your fingers and breath.
  • Repeat with your middle finger, and then your pointer finger.
  • Reverse the direction to return to your middle finger, then ring finger, then pinky.

Take this pause whenever you need it, and notice what narratives you tell and hear this week.

* Both of these pieces–Faculty Careers and Works Lives and “The Slow Professor”–intersect with the research on locus of control (e.g., Hiroto, 1974; Spector, 2011), or where people locate the control in their lives: if their locus is external, they perceive their lives as controlled by outside forces and circumstances. If their locus is internal, they believe they have the ability to make choices and determine their own paths. This issue of locus of control has significant implications in our classrooms. For an early summary, see Findley and Cooper (1983) or Carden, Bryant, and Moss (2004), among many others.

References
Berg, Maggie, and Seeber, Barbara K. (2013). The Slow professor: challenging the culture of speed at the academy. Transformative Dialogues, 6.3. 1-7.
Carden, Randy, Bryant, Courtney, and Moss, Rebekah. (2004). Locus of control, test anxiety, academic procrastination, and achievement among college students. Psychological Reports, 95. 581-582.
Findley, Maureen J., and Cooper, Harris M. (1983). Locus of control and academic achievement: A literature review. Journal of Personality and Social Psychology, 44.2. 419-427.
Hiroto, Donald S. (1974). Locus of control and learned helplessness. Journal of Experimental Psychology, 102.2. 187-193.
O’Meara, KerryAnn, Terosky, Aimee LaPointe, & Neumann, Anna. (2008). Faculty careers and work lives : a professional growth perspective. San Francisco: Jossey-Bass.
Parkins, W. and Craig, W. (2006). Slow Living. Oxford: Berg.
Spector, Paul E. (2011) Development of the work locus of control scale. Journal of Occupational and Organizational Psychology, 61.4. 335-340.

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This Embodied PhD

Two weeks ago today, I had a lumpectomy, and October is Breast Cancer Awareness Month, so I’m writing a bonus post this week to celebrate–and to stake a faculty claim in the land of women and men with bodies and emotions and cells.

I have a gnarly, three-inch incision in my right breast, but I keep forgetting about it.  The night after my surgery, I took one pain pill just in case: it certainly looked like it should hurt. The next day, I woke up feeling fine and even considered going back to work. (My cats quickly convinced me to stay home, keep them company, and fully wear off the anesthesia.)  Friends told me to “stay out in front of the pain,” so I took an occasional Tylenol each day for the rest of the week.  I went back to work that Friday and spent the next week at a conference in North Carolina, where I had presentations, meetings, and lots of happy reunions with old colleagues and friends. I wasn’t putting on a brave face; I simply felt fine–no, I felt fantastic. Moments of discomfort have passed quickly, and moments of comfort have been many. I felt grateful for everything, and specifically happy to be there, at my favorite conference with some of my favorite people. The story of my surgery isn’t dramatic or even interesting, and I have a hard time explaining why–especially when I see my incision.

Right after my surgery, a handful of folks sent me a brand new study from the Journal of Clinical Oncology in which the researchers studied the effects of mindfulness on breast cancer survivors (Carlson, Doll, Stephen, Faris, Tamagawa, Drysdale, & Speca, 2013).  With 271 women who had completed treatment and scored high on a distress test, the researchers compared the effects of a mindfulness program, an expressive support group, and a stress management seminar by looking at mood, stress symptoms, quality of life, social support, and cortisol levels.  (Cortisol is the stress hormone and is connected to resilience, so abnormal cortisol levels are associated with “poorer psychological functioning and shorter survival time” [p. 3125].) Participants in both the mindfulness program and the support group maintained appropriate cortisol levels, suggesting that the two programs “buffered unfavorable biologic changes that may occur without active psychosocial intervention” (p. 3125). But the women learning mindfulness also experienced a greater decrease in stress symptoms, more improved quality of life, and higher feelings of social support (yes, even more than those in the support group). It’s worth quoting the authors:

“The value of mindfulness-based interventions for survivors of cancer is potentially multifaceted. The emphasis is not on changing the situation; rather, skills taught through mindfulness practice help participants change their way of relating to give life situations. MBCR [mindfulness-based cancer recovery] helps facilitate development of positive emotional regulation strategies such as acceptance and gently extinguishes unhelpful strategies including worry, rumination, and experiential avoidance…. The result is often a sense of heightened control, calm, peace, and serenity, even in the face of the many uncontrollable elements of cancer.” (emphasis added; p. 3125)

I would have been excluded from the study for two reasons:

  1. I have experience with mindfulness, and the subjects needed to be trying it for the first time, and
  2. I’ve felt no distress, except for the day of my diagnosis (July 29).

Based on experiences before my mindfulness work, I know 1. and 2. are related. When I think about recurrence, I come back to here and now.  When I’ve felt discomfort or pain (e.g., the insertion of the guidewire for surgery), I’ve focused on my breath. When I think about radiation, I’m simply curious.

Chade-Meng Tan writes about the practice of being aware when you are not in pain: “This practice of constantly noticing the lack of distress encourages us to enjoy the sweetness of that freedom” (2012, p. 111).  This awareness also bases our experience in reality, as pain–even chronic pain–typically comes and goes. He also writes about the mindful ability to observe your experiences–thoughts, emotions, physical sensations–“from a third-person perspective” (p. 7). This doesn’t mean disengaging from your self or your life; it means not identifying with the worry, the sadness, or the pain.  Instead of my worry, my sadness, my pain,  notice the experience of worry, sadness, or pain in my body. And breathe.

Practice
One of my favorite practices is the body scan.  I’ll just link to three different scans (three minutes, five minutes, and ten minutes), guided by Elisha Goldstein.  Do whichever you can.

Three-Minute Body Scan

 

 

 

 

 

 

Five-Minute Body Scan

 

 

 

 

 

Ten-Minute Body Scan

 

 

 

 

 

 

 

 

Tomorrow, I’ll publish my regular post for the week. I wrote this one spontaneously after my Monday night mindfulness teacher training session when a few folks recommended that I write about my experience these last few weeks.

References
Carlson, Linda E., Richard Doll, Joanne Stephen, Peter Faris, Rie Tamagawa, Elaine Drysdale, & Michael Speca. (Sept, 2013). Randomized controlled trial of mindfulness-based cancer recovery versus supportive expressive group therapy for distressed survivors of breast cancer (MINDSET). Journal of Clinical Oncology, 31.29. 3119-3126.
Tan, Chade-Meng. (2012). Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace). New York: Harper-Collins.
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Playing with Others

I recently received an email that, in another time, would have tested me.  It’s a genre familiar to all of us: several paragraphs registering a complaint, only some of which we have control over, written out of frustration and haste, and expressed in a way that (we think) we would never use in face-to-face communication. Now that I think about it, though, I can quickly list at least a dozen committee meetings with interactions that make this virtual one appear like a love letter.

The Many Faces of LEGO (Flickr/Salvador Maniquiz)

I’m reminded of the study focusing on the 3,655 Lego people made between 1975 and 2010 (Bartneck, Obaid, & Zawieska, 2013). Legos are sold in 130 countries and manufactured by the third largest toy company in the world. Over the years, the facial expressions have become increasingly varied, but with two distinct trends: “the proportion of happy faces decrease and the proportion of angry faces increase” (p. 8). The lead researcher is a robot expert interested in anthropomorphism and human-robot interaction, including facial expressions as they “relate not only to the way people express emotions but also to how they interpret them while expressed by others” (p. 4).  The study comes to a variety of conclusions about the toys and their production patterns, but at the end the researchers reflect, “We cannot help but wonder how the move from only positive faces to an increasing number of negative faces impacts how children play” (p. 8).

This question of the impact of toys on children is another conversation, but here, I’m interested in how the toys might reflect our society, or how adults ‘play.’ Our stress levels have increased in the last 25 years by between 10% and 30% across sex, race/ethnicity, age, education, employment status, and income (Cohen & Janicki-Deverts, 2012). Two weeks ago, I briefly explored the specific issue of stress with faculty and a study on the stress-reducing effects of mindfulness. This week, thanks to that email and the outcome, I’m thinking about how we react to others’ stress.

Much of the mindfulness research addresses its physiological effects, but Condon, Desbordes, Miller, and DeSteno (2013) looked at its interpersonal effects. During an eight-week meditation course, the participants and those on its waiting list (but not in the course) were individually observed in a waiting room with two seated actors.  A third actor using crutches and expressing pain enters the room, but the study participant has just taken the last available seat, and the other actors ignore the new person in crutches.  As expected, the results show the power of the bystander effect (the “don’t get involved” phenomenon of mirroring others’ behavior of ignoring someone in distress) of the other people in the waiting room who neither give up their seat nor acknowledge this person’s pain. Indeed, only 15% of the people in the control group gave up their seats, in contrast to 50% of those in the meditation class.* Whether the cause is reduced distraction, increased awareness of what’s happening around oneself at the moment, or greater compassion, the result is more compassionate behavior.

This study was in my thoughts as I read this work email, and I was grateful:  I immediately felt the writer’s stress and pain, and all I wanted to do was help. I wasn’t worried or angry or defensive, and I didn’t experience any stress. The situation turned out well, and quickly.  This week’s practice takes us a step in the direction of a gentler response to others.

Practice

  • For the next week, every time you interact with someone–in the hallway, in class, in a committee meeting, on email, in grading, on the phone–immediately think the following:

“I wish this person happiness.”

That’s it.  Do it for a week.  Let me know how it goes.

I wish you happiness.


* My first reaction to these results was “only 50%!?!?” until a colleague in psychology explained the power of the bystander effect.  50% is actually impressive.

References
Bartneck, Christoph, Mohammad Obaid, & Karolina Zawieska. (2013). Agents with Faces: What can we learn from LEGO minifigures? Proceedings of the 1st International Conference on Human-Agent Interaction, Sapporo.
Cohen, Sheldon, & Janicki-Deverts, Denise. (2012). Who’s Stressed? Distributions of Psychological Stress in the United States in Probability Samples from 1983, 2006, and 2009. Journal of Applied Psychology.
Condon, Paul, Gaëlle Desbordes, Willa B. Miller and David DeSteno. (Aug 2013). Meditation increases compassionate responses to suffering. Psychological Science. 1-3.
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Being Fully Present in the Classroom

A recent study on students’ laptop use in the classroom has brought a lot of attention to the issue of, well, attention in the classroom.  As their title indicates, Sana, Weston, and Cepeda (2013) found that “Laptop multitasking hinders classroom learning for both users and nearby peers.”  In a 45-minute lecture, half the students were given 12 questions easily answered by Google searches and the like (e.g., “What is on Channel 3 tonight at 10 pm?”), simulating the kinds of activities students might do while listening to a lecture.  In the comprehension test immediately following the lecture, those who multitasked on their laptops scored 11% lower than those who didn’t, and even more significantly, students not using laptops but in view of one scored 17% lower (p. 27, 29).*

From Michael Wesch's "A Vision of Students Today"

I’ve long preferred no laptops in the classroom because I want my students fully present, engaging with the text and actively listening to and frequently looking at each other as they talk.  I’m sure some students can juggle all of these tasks to some degree, but I’d prefer to keep it simple, help students resist temptation, and ultimately protect the concentration of the whole class.  Sana and colleagues validate the concern about laptops in the classroom as more than a Luddite’s backlash; in fact, it’s worse than we expected in this effect on the other students.

So to help our students be fully present–engaged and attentive to their classmates, to us, to their texts and other class materials–during our short time together, we can have them not use their laptops when not doing computer-based learning activities, but what can we have them do?

One simple, easy option is embracing silence.  In last week’s Chronicle, Charlie Wesley made a case for silence in the classroom:  “Silence and speech exist together in a symbiotic relationship. Silence is not merely the antithesis of speech but rather the necessary precondition for authentic, lively, and engaged speech.”  He pointed out that assigning such pauses can help “relieve [the] anxiety” of naturally quieter students and manage the “overambitious student [who] will seek to fill the silence.”  These moments give students time to “genuinely mull over something” and to “form a more authentic and considered response.”

After lunchtime yoga a few weeks ago, my colleague Trudy Stringer shared with me a classroom practice she uses to bring students fully present, and she gave me permission to share it here.

Practice

  • When class begins, tell your students you’d like everyone to fully arrive, including yourself.
  • Ask them to identify one thing they’ve brought to class–a thought, an experience, a worry, a joy, or a burden–they’d like to leave at the door, just for this short class period together, to be fully present.
  • Make time for them (and for yourself) to name it: to simply imagine getting up and leaving it at the door, or to write it down and fold the paper in half or put it under their desks.  A moment of silence will facilitate this psychic shift into the room for those who are willing (and won’t harm those who resist).
  • At the end of class, acknowledge and thank them for their focused presence, and encourage them to reflect on this experience in class compared with others.

This practice makes me think of swaddling babies to calm them down, Thundershirts for dogs afraid of storms, Temple Grandin’s “hug machine” to soothe her (and later cattle) in stressful situations, and even our complaints-that-turn-to-relief when we have no cell phone reception.  Initial reactions of resistance or struggle give way to surrendering to the moment, perhaps even pleasure, and we soon become grateful for the imposed stillness.


* What do these researchers recommend?  They’re remarkably reasonable: “A ban on laptops is extreme and unwarranted” (Sana, Weston, & Cepeda, 2013, p. 30). Instead, they advise us to talk to our students about these findings and the consequences of using laptops in class, discourage the use of computers when it’s not relevant to the learning in the course, and to assign specific, task-oriented laptop use when it does support the learning.

References
Sana, Faria, Weston, Tina, & Cepeda, Nicholas J. (2013). Laptop multitasking hinders classroom learning for both users and nearby peers. Computers & Education, 62. 24-31.
Wesley, Charlie. (2013, Sept 2013). Sanctioning silence in the classroom. The Chronicle of Higher Education.
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Reducing Stress

In recent weeks, I’ve talked with quite a few colleagues–faculty (full-time and part-time) and graduate students–who were nervous about teaching their first class, or their first class on this campus, the first session of a new course, or a new group of students.  This concoction of stage fright, imposter syndrome, natural uncertainty about anything new, the preparations of an introvert in an extrovert’s role, and who knows what else is just one of the many types of anxiety experienced by those of us in higher education.  We can count on this situational stress at least twice a year, but admittedly it’s one of our mildest sources of stress.

UCLA gives us good data on the amount and sources of stress for faculty, thanks to their Higher Education Research Institute (HERI) national survey conducted every three years. The most recent survey (conducted 2010-11, published fall 2012) reveals some of the highest and most constant sources of stress (“self-imposed high expectations” and “lack of personal time”) and a few that are consequences of the recent economic difficulties (“institutional budget cuts,” spiking especially for public institutions) (Hurtado, et al., 2012, p. 3). The details of the results are fascinating to parse,* but for now let’s acknowledge “it’s clear that faculty members have plenty that they worry about” (Jaschik, 2012)–evident both in the degree of stress they experience and the sources of that stress.**

I could cite any number of studies documenting the stress-reducing effects of mindfulness, but I’ll focus on just part of one that I especially like.  Shapiro, Astin, Bishop, and Cordova (2005) looked at health care professionals—known for experiencing high levels of stress accompanied by depression and decreased job satisfaction—after an eight-week mindfulness-based stress-reduction (MBSR) program.  A variety of measures were given after the program, but here I’ll focus on just a few of their findings.

  • 88% of the participants reported significantly decreased perceptions of their stress, averaging a decrease by 27%, while the control group drawn from the MBSR waiting list dropped by only 7% (p. 170).
  • The participants also reported a sharper drop in job burnout (10% to the control’s 4%) and a greater satisfaction with life (19% to the control’s 0%).

The majority of mindfulness studies follow these multi-week MBSR courses, originally developed by Jon Kabat-Zinn at the University of Massachusetts Medical Center and typically involving guided instruction, group discussion, and home practice assignments.   If you can’t sign up for one of these programs (here’s one in Nashville), don’t do nothing.  Do what you can. Take UCLA’s six-week, self-paced online mindfulness course ($165).  Find some of the curriculum (pieces $20-$40). Listen to UCLA’s guided mindfulness meditation podcasts (free).  Use a mindfulness app on your smart phone (free to $1.99 to $17/year; I use the second one). Return to the practices you’re learning here (“simply breathing,” “the easy way & the easier way,”the snow globe,“the vagus nerve,” and onward). Two minutes a day.

Vagus Nerve

Early drawing of vagus nerve (Bergland, 2013)

Practice

This week’s practice, like last week’s, gives you something to exercise your attention.  The vagus nerve connects your brain to your heart and all other major organs.  Neurobiology tells us that specific kinds of breaths stimulate the vagus nerve to trigger the release of a neurotransmitter–“literally a tranquilizer that you can self-administer” to slows down your heart rate and blood pressure (Bergland, 2013). What are these magic breaths?  Simple:  “a few deep breaths with long exhales.”  That’s it.

So here’s a portable, brief, easy practice for the next time you feel stressed.

  • Wherever you are, no matter what you’re doing, take a few slow, deep breaths, and take a bit longer with your exhale.
  • Visualize your vagus nerve, wandering from your brain throughout your body, to your heart–and to the butterflies in your stomach.
  • If your mind wanders, simply notice that wandering and then bring it back to your vagus nerve, or your breath.
  • Take another slow, deep breath with a longer exhale.  Trust that this nerve is giving you a soothing tranquilizer with each of these breaths.
  • Bring your attention to each breath, and then the path of this nerve.

You can take this one with you anywhere, anytime, in a crowd or in private, as you experience any of the common faculty stressors, including those reliable beginning-of-semester teaching anxieties.

* The study breaks down the reports of stress by institution type (those at public institutions are more stressed than those at private institutions), gender (women are more stressed than men), and race (Black faculty are the most stressed, significantly more so than the next groups [Latino/a, American Indian, Asian, and Multiracial/Multiethnic], with Whites reporting the least stress).

** I don’t find the popular comparisons of stress between professions useful (like this one on the most stressful jobs and this one on the least; Adams, 2013b, 2013a).  Yes, there are plenty of careers that are more stressful than ours, for a lot of reasons, but I’m most interested in how we experience stress, and we don’t experience it comparatively.  Knowing that someone else is more stressed than you doesn’t make you feel any less stressed.

References
Adams, Susan. (2013b, Jan. 3).  The Least Stressful Jobs of 2013Forbes. 

–. (2013a, Jan. 3).  The Most Stressful Jobs of 2013Forbes.

Bergland, Christopher. (2013, Feb 2). “The Neurobiology of Grace Under Pressure.” Psychology Today: The Athlete’s Way.

Dembling, Sophia. (2013, July 9). “The Best Job for Introverts Is No Job (In Particular).”  The Introvert’s Corner. Psychology Today.

Hurtado, Sylvia, Eagan, Kevin, Prior, John H., Whang, Hannah, & Tran, Serge. (2012). Undergraduate Teaching Faculty: The 2010-2011 Faculty Survey. Los Angeles: Higher Education Research Institute at UCLA.

Jaschik, Scott. (2012, Oct 24). “Teaching, Stress, Adjuncts.”  Inside Higher Ed.

Kreuter, Nate. (2012, Aug 20). “Walk Like a Duck.”  Inside Higher Ed.

Shapiro, Shauna L., Astin, John A., Bishop, Scott R., & Cordova, Matthew. (2005). “Mindfulness-Based Stress Reduction for Health Care Professionals: Results from a Randomized Trial.” International Journal of Stress Management 12.2 164-176.

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Paying Attention

I hope my first two posts whetted your appetite, and now you’re wondering how to start.  Call it “stealth mindfulness”: you’ve already started.   “A Beginning” turned your attention to your breath, and “The Easy Way & The Easier Way” challenged you to sit for two minutes each day—two simple activities that begin a mindful practice.  This week’s post will hone in on a specific layer of these activities.

Contrary to what some think (and the reason behind most “I can’t meditate” reactions), the goal of mindful meditation is not to achieve a blank mind, empty of thoughts and images and memories.  On the contrary, it calls for “mind-fullness.”  In the practice ending my first post (“simply breathing”), you’ll see “alertness” in the first step and eight instances of the word “notice.” This wasn’t lazy writing.  It was intentional use and repetition, calling your attention to … well … your attention: the ability to notice, be aware, and remain alert to where your mind goes.  While you were sitting “with alertness” and “noticing” (x8) your breath, you were practicing “alertness training” or exercising “the basis of all higher cognitive and emotional abilities” (Tan, 2012, p. 7).

My educator’s mind connects this idea of alertness training (noticing what you notice) to the metacognition (thinking about your thinking). In my recent guide on metacognition (Chick, 2013), I briefly previewed some of the research and offered a few concrete practices for the classroom. I also highlighted the “meta,” or “a level of awareness above the subject matter ,” heavily researched and found to be beneficial to learning because it

“help[s] students become aware of their strengths and weaknesses as learners, writers, readers, test-takers, group members, etc.  A key element is recognizing the limit of one’s knowledge or ability and then figuring out how to expand that knowledge or extend the ability. Those who know their strengths and weaknesses in these areas will be more likely to ‘actively monitor their learning strategies and resources and assess their readiness for particular tasks and performances’ (Bransford, Brown, & Cocking, p. 67).”

In the classroom context, metacognition is all about being aware of and paying attention to your thinking, with the goal of monitoring and training them differently when they don’t meet your needs (i.e., effective teaching or studying or test-taking, long-lasting learning).  Mindful attention is all about being aware of and paying attention to your thoughts, with the goal of monitoring—not avoiding, ignoring, repressing, or judging—and training them when they don’t meet your needs (i.e., peace of mind, focus, heightened awareness).  They both focus your attention to mental habits that don’t serve your needs well:  last-minute cramming, passively listening in class, skimming, resisting difficulty, multitasking,* worrying, obsessing, et al.**

I struggle with some of those latter habits.  And then in a mindfulness workshop a few Nancy's Snow Globe Mindmonths ago, someone used the metaphor of a snow globe—and I got it.  (And I made one to guide me. And my colleague Rhett McDaniel made it my logo.)  It’s a common metaphor
that I think about daily.

Practice

  • Sit comfortably, and take three slow, deep breaths.
  • Imagine a snow globe, shaken (or check out mine).  The swirling snowflakes are your thoughts, memories, worries, plans.  Imagine them swirling around you as you sit calmly. Observe them. Notice them.  Be aware of them.
  • Breathe.
  • Just watch them—the snowflakes, your thoughts—as they slow down and pause on the ground.
  • Breathe.
  • Do nothing: don’t fight, resist, or judge them. Unless you shake the globe, the snow will settle. If you just observe them and don’t expend any effort, the snow will settle. Let gravity bring them to a rest.

Expect no miracles: you won’t get rid of them or be magically at peace. Everyone shakes a snow globe, so the stillness is temporary. It takes mindful, repeated practice of imagining the snow globe and watching the snow fly and then settle for awhile–and mindfully, repeatedly the practice of observing your thoughts swirling, and then settling for awhile. Practice.

When you’re worrying, when you’re stressing, if you’re overwhelmed, think of the snow globe, and watch the snow fall.

* I’ll write more about multitasking soon, but in the meantime, this NPR story and this brief summary of the research will explain how it doesn’t serve us well in most situations.

** The determination that something “doesn’t serve you well” is different from judging it as “bad” or “wrong.”

References
Chick, Nancy.  Metacognition. (2013). Vanderbilt University Center for Teaching. Retrieved from http://cft.vanderbilt.edu/teaching-guides/pedagogical/metacognition/.
Tan, Chade-Meng. (2012). Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace). New York: Harper-Collins.
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The Easy Way & The Easier Way

I came to mindfulness only in recent years—first through a regular yoga practice and a handful of retreats, then through guided meditation, then through a mindfulness-based stress-reduction (MBSR) course and a few multi-day workshops, and now through a weekly mindfulness-teacher training group.  It’s only slight hyperbole to say that these experiences have saved my life.

I started on this path to manage what you can safely describe as a “high level of stress.”  Several years ago, as the responsibilities and expectations of being a full professor were starting to take their toll, a former student came to campus to kill me.*  I looked for a place of calm and found it in a yoga studio, where I learned to experience an hour of quiet in body and mind, no matter the internal or external noise.  Fast forward through a move to Nashville, a divorce from an 11-year marriage, a C. diff superbug infection followed by a raging introduction to Crohn’s disease and five months of attempting to get it under control, including liver toxicity from the medication, and now, just a few weeks ago, a breast cancer diagnosis,** and you now meet me at one of the most peaceful times in my life.

People often remind me that “what doesn’t kill you makes you stronger,” but I think more of the proven benefits of being – here – now.

Richard J. Davidson (one of the leading neuroscientists studying mindfulness) and colleagues monitored the brain activity in people who completed an eight-week MBSR program, comparing them with a wait-list control group.  Those who completed the program demonstrated a significant increase in activity in the part of the brain associated with positive affect–both immediately after the program and then again four months later.  They also reported significantly reduced anxiety, increased positive emotions, and faster recovery from negative provocation. Even more, both groups were given a flu vaccine immediately after the program ended, and the meditators showed more activity in the part of the brain associated with immune function and significantly greater increase in antibody response to the vaccine—in other words, greater immunity than those on the MBSR waiting list.

So what’s the “trick” at the heart of these MBSR programs? In a recent workshop, I learned about the importance of a two-minute-per-day practice.  Just two minutes.  Every day.  The instructors gave us two options: “the Easy Way and the Easier Way” (Tan, 2012, p. 26).  I share them below.

Practice

“The creatively named Easy Way is to simply bring gentle and consistent attention to your breath for two minutes.  That’s it. Start by becoming aware that you are breathing, and then pay attention to the process of breathing. Every time your attention wanders away, just bring it back very gently.

The Easier Way is, as its name may subtly suggest, even easier. All you have to do is sit without agenda for two minutes. Life really cannot get much simpler than that. The idea here is to shift from ‘doing’ to ‘being,’ whatever that means to you, for just two minutes.  Just be.”

Here’s a timer.  Set it for 2:05—to give yourself time to shift from clicking your mouse to the practice.  When you click “Start,” look down comfortably, or close your eyes. The timer will alert you at the end.

Now, be.

Repeat every day.

I was on another campus that morning.  No one was hurt.  Restraining orders, broken restraining orders, a little jail time, multiple court appearances, and a plea agreement followed. I’m okay now. It does get better.

**  Yes, I have indeed heard of Tig Notaro.  If you haven’t, I recommend listening to the opening segment of “What Doesn’t Kill You,” This American Life‘s story about her.

References
Davidson Richard J., Kabat-Zinn Jon, Schumacher J., Rosenkranz, M., Muller, D., Santorelli S.F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J.F. (2003).  Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine 65(4). 564-70.
Tan, Chade-Meng. (2012). Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace). New York: Harper-Collins.

 

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A Beginning

I’ve never been much of a blogger—I don’t even follow many blogs—but here I start a blog series.  Why?  Based on my constellation of experiences and what I’ve been learning more recently, I have something to say to my fellow PhDs and PhDs-in-training.*  But more about my story next time.

Not too long ago, I was introduced to the practice and science of mindfulness, and I’ve
seen it take hold in medical schools, nursing schools, and increasingly K-12 classrooms.  Yet I look around me at my university colleagues and friends and mentees and students, and I worry.  I worry about their quality of life, their health, and their happiness. I worry about these things because they’ve suffered greatly in my life in recent years, and (pardon the cliché) I wish I knew then what I know now—particularly about mindfulness.

What is mindfulness?  Put simply, it means beinghere — now. Practicing mindfulness can counteract our habits of getting “lost in distraction, doing one thing while thinking of another, and acting reflexively or out of habit to both our emotional and real-life experiences” (Bertin, 2013). You may already know that it has a 2,500-year-old tradition in Buddhism and that it’s traditionally “other-focused,” intended to foster compassion, empathy, and altruism and—as a result—decrease suffering not only in ourselves but more significantly in others (Shapiro, et al, 2005; Bertin, 2013).  Of course, these are fantastic goals, but that’s another conversation.

My immediate goal is to share with my colleagues and students how we can achieve some of the psychological, physiological, and cognitive effects of mindfulness to help us better lighten the impact of stress on our minds and our bodies.  I reach out to my academic peers in particular because we’re a highly stressed bunch, despite some popular conceptions (Adams [hint: university professor was cited as “the least stressful job of 2013”]).  We know we’re stressed, but there’s some interesting research on the specific stressors for those of us on college and university campuses.  More about this research in the coming weeks.

In future posts, I’ll share some of the research on mindfulness (and there is a lot, most done by scientists looking directly at the brain and body, not just our perceptions); some of the research on stress for faculty, graduate students, and undergraduates; and a little of my story for context.  I’ll end each post with a single, simple practice you can take with you—into your classrooms, your committee meetings, your grading sessions, your office hours, your research and writing times, and your transitions into your home life.

Practice

This one is simple, brief, and more beneficial than you’ll realize at first.  Much of the “effort” of mindfulness (and yes, those are ironic quotes) is grounded in the breath, so this practice is simply breathing:

  • Sit comfortably but with alertness.
  • Take a slow, deep, diaphragmatic breath—filling your belly and your lungs with air very slowly, and then releasing that air even more slowly. Notice how your chest and belly rise and fall.
  • Notice your breath as you draw it in through your nose.  Notice it as you very gently release it through your nose.  Notice when it feels warm and when it feels cool.
  • Don’t feel the need to breathe quietly.  Instead, especially on your exhale, try what’s called the “ocean breath” or Ujjayi breath in yoga by breathing through the back of your throat, as if you were cleaning your glasses but with your mouth closed. Notice the sound of the ocean.
  • When you’re ready, after you’ve tried it once reading these instructions, gently close your eyes.  Repeat this breath three times.  Notice its slow-deep-diaphragmatic-noticed-cool-warm-sonorous simplicity.
  • Practice this breathing regularly, and as needed: before you walk into the classroom, the meeting room, someone else’s office, your front door. Notice the moment of calm.

*  as well as those with or working toward other graduate degrees, too many to list elegantly

References

 

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