Full Description
At no time in the last 75 years have college students faced greater challenges as they struggle to prepare themselves for the future — pandemic-induced social isolation, drastically limited economic prospects with the likelihood of long-term scarring effects, and a dangerously divided nation rife with systemic racism.
Given these unprecedented challenges, The College Mindfulness Workbook arrives at a particularly important time. The College Mindfulness Workbook invites students to explore an exciting and engaging set of activities designed to introduce the principles of mindfulness - the ability to be fully present in the current moment without judgment — and incorporate these mindfulness principles into their academic and personal lives.
Each chapter includes exercises, prompts, and readings that help students develop skills like time management, collaboration and personal reflection through a mindfulness lens. Each exercise has been tested and honed over time by the authors in their own college classrooms, where they have witnessed the power of these techniques to increase students' success, mental health, and overall well-being. These exercises have been used in many courses, including English, First-Year Experience, and Nursing, but could fit seamlessly into any curriculum and yield profound results.
This workbook provides skills that will enable students not only to thrive in college, but also to prepare themselves to become active and productive citizens who are ready to meet whatever challenges lie ahead.
Contents
Introduction: Mindfulness & You
Testimonials
1 Beginning
1. Introduction & Self Assessment
2. Live with Intention
3. Engage Your Senses
4. Classroom Centering Poses
5. Color This Page: Anything is Possible
6. Mindfulness Reading: "Prairie Spring" by Willa Cather
7. Quotation to Contemplate
2 Creating Space and Time
1. Introduction & Self Assessment
2. Study Space
3. How I Spend My Time
4. Move
5. Mindful Moment
6. Mindfulness Reading: From The Sound of a Wild Snail Eating Elizabeth Tova Bailey
7. Meditation for a Calmer Atmosphere
3 Constructing Relationships
1. Introduction & Self Assessment
2. Your Professor's Goals for You
3. Mindfulness at Work
4. Teamwork Centering Pose
5. Tessellation
6. Mindfulness Reading: From Fun Home by Alison Bechdel
7. Meditation for Community
4 Cultivating Gratitude
1. Introduction & Self Assessment
2. Drink Gratitude
3. Grateful for Learning
4. Express Your Gratitude
5. Color This Page: Tree of Gratitude
6. Mindfulness Reading: From The Alchemist by Paulo Coelho
7. Quotation to Contemplate
5 Communicating
1. Introduction & Self Assessment
2. Be Mindful of Others
3. Email Mindfully
4. Smile
5. Interpret Teacher Feedback
6. Mindfulness Reading: "Kriah" by Darla Himeles
7. Quotation to Contemplate
6 Paying Attention
1. Introduction & Self Assessment
2. Mindful Paragraph/ Problem Solving
3. Emotion Search
4. Color Your Feelings
5. Draw
6. Mindfulness Reading: From The Odyssey by Homer
7. Class Meditation for Focus
7 Exploring Your Personality
1. Introduction & Self Assessment
2. Who are you?
3. Help Your Chickens to Hatch
4. Human Nature Walk
5. Color Your Personality
6. Mindfulness Reading: From Sherlock Holmes, A Case of Identity by Arthur Conan Doyle
7. Quotation to Contemplate
8 Embracing Diversity
1. Introduction & Self Assessment
2. Make a List
3. Create an Identity Portrait
4. Innovate
5. Where will you go?
6. Quotation to Contemplate
7. Meditation for Acceptance
9 Building Emotional Intelligence
1. Introduction & Self Assessment
2. Emotional Wellbeing Shopping List
3. Thought and Feeling Check-in
4. Facial Expression Challenge
5. The Weather in My Brain
6. Mindfulness Reading: From Walden by Henry David Thoreau
7. Quotation to Contemplate
10 Persisting
1. Introduction & Self Assessment
2. My Support System
3. Make a List
4. Mountain Pose
5. Containment Box
6. Mindfulness Reading: From "What Suffering Does" by David Brooks
7. Quotation to Contemplate
11 Being Well
1. Introduction & Self Assessment
2. Body/Mind Harmony\
3. Brain Dump
4. Theme song to your life
5. Fill in the Mandala
6. Mindfulness Reading: "Wild Geese" by Mary Oliver|
7. Quotation to Contemplate
12 Cultivating a Healthy Mindset
1. Introduction & Self Assessment
2. Drift Away
3. Create an Affirmation
4. Change the Message
5. Mindset
6. Mindfulness Reading: From "Ah, But the Breezes" by Noelle Oxenhandler
7. Quotation to Contemplate
13 Using Technology Mindfully
1. Introduction & Self Assessment\
2. Screen Time-out
3. Make a List
4. Well-being App
5. Positive Meme
6. Mindfulness Reading: Haiku by Barry George
7. Meditation Before Using Social Media
14 Looking Ahead
1. Introduction & Self Assessment
2. Path to Possibilities
3. Teach
4. Network
5. Diploma Mandala
6. Color This Page: Dreams
7. Quotation to Contemplate
15 Reflecting
1. Introduction & Self Assessment
2. Note to Self
3. Make a List
4. Mirror, Mirror
5. Transformation
6. Mindfulness Reading: From "Why You Should Make Time for Reflecting (Even if You Hate Doing It)" by Jennifer Porter
7. Quotation to Contemplate
