Author: Deborah Hendricks

Setting our intention is a powerful tool. Setting our intention to be fully present throughout your day can change the way we experience life. Many people begin their journey in the practice of mindfulness with the intention of lowering their stress or increasing their level of wellness. Goals and intentions are very important as they motivate us to move forward, evolve, and grow. However, the practice of mindfulness is not about going anywhere or obtaining a result. Intention within the practice of mindfulness is about making the choice to be present and experience all that is happening. Leaning in and accepting the moment and experience is what being fully alive is all about. Intention does not come with strings attached or an expected outcome. It is an internal mechanism that allows us to settle into THIS moment. Letting go of expectations and trying to get somewhere is true freedom. This moment is all we have, be intentional and aware of the experience.

Make a list of the top 5 people who come to your mind. Then write down the 3 best things about them that you admire. Look over the list and spend each night giving thanks for them in your life right before you fall asleep. Notice how gratitude feels in the body, where do you notice it most and what does it actually feel like? As you fall asleep, wish them wellness, peace, and love. Next week, send them a message and tell them you are thankful for them…and tell them why.

What is the very first thing you do in the mornings when you wake? Think about this for a moment. As you open your eyes and start to think about your day, where does your mind go? Do you think about social media or email? Do you check your phone within the first few moments of waking up?

Somehow, over the past decade, my morning ritual has changed. I used to wake up and make my way to the kitchen for my cup of coffee. Then, I would turn on the local news channel and begin fixing breakfast. That routine changed as technology evolved. My mornings morphed into grabbing my phone and immediately scrolling through Facebook and checking emails. My morning coffee was not as enjoyable anymore because I was focused on comparing myself to my Facebook friends. Their posts were filled with great trips, dates with amazing partners, promotions, family outings, and other great story feeds. My life seemed sad in comparison.

Starting my day off by comparing my life to others impacted my thoughts, feelings, and eventually my actions. I began a practice of meditation for the first 60 seconds everyday. I lay there and become completely aware of my breath and the moment. Too many times in the past, I would wake up and start thinking about my day while laying under the warm covers. Then later, while I was at work, I would think about how great it would feel to get home and get under my warm covers and lay in bed. The irony of it all. I would think about work while in bed and then daydream about my comfy bed while at work. I seemed to always be thinking about other places and situations instead of simply being present and enjoying the moment.

Changing my morning routine changed my day. I start my day off feeling thankful and positive. I enjoy the warm covers and am grateful for a comfy bed.

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Think about your first 60 seconds, how do you spend them? Enjoy your warm bed, hot shower, strong cup of coffee, or whatever your morning brings. Be intentional about how you start your day…it can impact the type of day you have.

The ability to handle stress is important for employees and the institution they work in. Stress at work affects turnover with 51% of workers leaving their job or decline a promotion because of stress (American Psychological Association, 2009).  In addition, high turnover can be costly for companies “various sources suggest that the estimated costs to replace an employee range from 1.5 to 4 times their annual salary” (Hersey, Blanchard, & Johnson, 2008, p. 83).

In 2017, it was reported that 53% of companies had some type of wellness programs in place and 8% planed to add a program. Employers are using these programs to create a less stressed workforce with employees who are more focused and healthier overall. Studies show mindfulness on the job can reduce cortisol levels, increase one’s ability to fight off illness and improve listening skills.

With so much evidence, it is easy to see why mindfulness is growing quickly across the country.

I add self-esteem and gratitude activities to many of my advising appointments to promote mental health. Studies show folks who give thanks tend to be happier and experiences less stress. I encourage most students to write down a few attributes about themselves on a mirror to reinforce truths about who they are. In addition, I ask students to write down three things they are thankful for during our academic advising session. This simple act allows students to pause and reflect; it also opens the door for communication. As an academic advisor, I intentionally engage with students in hopes of building a relationships where trust and transparent conversations can arise. When students write down and share with me the three things in their lives they are thankful for it cultivates open dialogue.

A recent study involving college students examined the impact of gratitude on mental health. The researchers randomly assigned students into three groups who had all signed up for mental health counseling at the college counseling center. Students in group one were asked to write a gratitude letter to an individual once a week for three weeks. Those in group two were advised to jot down their feelings and deepest thoughts in regards to negative experiences. Finally, the last group did not participate in any writing activities and only received counseling. Students who wrote letters of gratitude reported better mental health than the other two groups one month later. In addition, the results were still in effect 3 months after the activities had taken place.  

See if this works in your life and write someone a thank you note today. Give it a try for the next three weeks and see what happens. Spread a little happiness!

Stress and College Students

High levels of stress can lead to health issues and physical symptoms such as headaches, a compromised immune system, high blood pressure, stomach issues, and can impede falling and staying asleep. Many students now refer to their level of stress as chronic or they say they are STRESS OUT. 

 Here are several great resources to learn more stress and college life:

Read this article: The Stressed Out College Student and watch this video about OSU students: YouTube 

One way to buffer the impact of stress is the practice of mindfulness.

What is Mindfulness?

The staff at Mindful.org created a great resource to address this question. Click on the link and read the article How to Practice Mindfulness.

Mindfulness and Improved Test Scores

A study published in the journal of Psychological Science reported positive outcomes after a class of undergraduate students completed a two-week mindfulness program. Once the mindfulness practice was finished, researchers found student’s cognitive performance increased while mind wandering decreased. In addition, the study noted an increase in their GRE reading-comprehension scores.

Extra Resources about Mindfulness:

Articles:

Getting Started with Mindfulness

Building Self-Worth

Mindful Athletes

Gratitude Changes You and Your Brain

Finding Your Purpose

Videos:

Mindfulness and the Brain

The Science of Mindfulness

Cultivating Soft Skills

Brain Exercises

What is the very first thing you do in the mornings when you wake? Think about this for a moment. As you open your eyes and start to think about your day, where does your mind go? Do you think about social media or email? Do you check your phone within the first few minutes of waking up?

Somehow, over the past decade, my morning ritual has changed. I used to wake up and make my way to the kitchen for my cup of coffee. Then after reading the morning paper, I would begin fixing breakfast and planning out my day. That routine changed as technology evolved. My mornings morphed into grabbing my phone and immediately scrolling through Facebook and checking emails. My morning coffee was not as enjoyable anymore because I was focused on comparing myself to my Facebook friends. Their posts were filled with great trips, dates with amazing partners, promotions, family outings, and other great story feeds. My life seemed sad in comparison.

Starting my day off by comparing my life to the amazing posts of others started changing the way I felt. I decided to boycott all social media and email first thing in the morning. I began a practice of meditation for the first five minutes everyday. My alarm is set for a 5-minute snooze and during that time, I intentionally focus on my breath, or gratitude. I sometimes lay in bed for those precious 5 minutes and think of all the things I am thankful for. Other times, I just become completely aware of my breath and the moment. Too many times in the past, I would wake up and start thinking about my day while laying under the warm covers. Then later, while I was at work, I would think about how great it would feel to get home and get under my warm covers and rest. The irony of it all. I seemed to always be thinking about other places and situations instead of simply being present and enjoying the moment.

Changing my morning routine changed my day. I start my day off feeling thankful and positive. I enjoy the warm covers and am grateful for a comfy bed and home that has heat.

Think about your first five minutes, how do you spend them? Enjoy your warm bed, hot shower, strong cup of coffee, or whatever your morning brings. Be intentional about how you start your day…it can impact the type of day you have.

This journey to create a mindfulness community at work can get pretty lonely. I started looking around for others, like me, who were driven to change the climate and culture of their professional worlds. Recently, I traveled to New York and attended a workshop with amazing internal champions, folk who are working diligently within their workplace to cultivate a mindfulness culture. I engaged, collaborated, and learned about best practices with people from diverse backgrounds. My feelings of loneliness quickly vanished when I arrived at the Garrison Institute and engaged in the first session of “Creating a Culture of Mindfulness at Work” facilitated by Mindful Leader.

The weekend at the Garrison Institute was rejuvenating, as I was able to interact, collaborate, and learn from 37 other passionate souls who were determined to make a difference in the lives of others. I went there hoping to grow both personally and professionally—to make new friendships and connections with like minded folks. I was not disappointed. My moments there were filled with great conversations, laughter, tears, stillness, hope, and love. I honestly felt like I was with family as I listened to stories of accomplishments and failures. Some of those failures led to new opportunities and great successes. Each member offered personal insights and gems of wisdom from his or her specific journey. Even though there were seasoned internal champions in the room, no one claimed to be the expert and the hours spent were precious, and meaningful, exploring new ideas with optimism and encouragement.

As a novice researcher, I had questions about metrics, buy-in, and program implementation outside of the world of academic advising. I realized I was not alone; there were many other champions struggling with program implementation and gaining employee buy-in. While it was a wonderful opportunity to learn from others, I too was able to share my wisdom and offer suggestions on how to move forward. When the retreat ended, the momentum was motivating, and new goals were set to forge ahead sharing mindfulness.

I returned home recalibrated and full of energy. I finished my longitudinal research study (currently under review), taught several mindfulness session to advisors, and continue to explore more ways to incorporate mindfulness into higher education, specifically within academic advising.

No matter what field you work in, there are ways to incorporate mindfulness moments into the day. It takes intentional effort and consistency to develop a mindfulness practice. It only takes a little more energy to share the practice with others. It may seem impossible and like you are all alone, but you are not.

This past year, I had the wonderful opportunity to attend several conferences, training sessions, and even an UNconference. Professional and personal development opportunities are very important for my wellness and self-care. Professionally, as an academic advisor, I traveled to a regional conference in Ohio and a national conference in Arizona to speak on the topic of mindfulness and specifically how I incorporate mindfulness exercises into advising sessions. (See my article on Advising Mindfully). I have been practicing mindfulness for years, and slowly my personal practice has spilled over into my professional life.

Mindfulness is the ability to focus and become aware of what is happening both inside and outside of my body. It is a skill that can be strengthened to improve my ability to pay attention. It involves noticing when and where my mind goes, then gently bringing my focus back to the present moment. The ability to notice when my mind wanders then intentionally returning my attention to the present moment is a workout for my mind. Over time, practicing mindfulness exercises such as focusing on my breath or the ticking of the clock has increased my ability to be present or mindful. According to research by Matt Killingsworth (2010), humans are more happy when they are being mindful than when they are daydreaming or ruminating. I want to be as happy as possible so practicing mindfulness is a no-brainer.

Working full-time as an academic advisor at a public university and finishing my Ed.D. in Leadership Studies provides many opportunities to incorporate mindfulness exercises into my work and school life. Each time I practice a short 60-second exercise with an advisee, I also experience the positive benefits of mindfulness such as reduced stress, increased awareness, and boosted happiness.

Over the years, my interest in helping colleagues and students learn about mindfulness has become a passion. You don’t have to be a supervisor or manager to make positive changes within the workplace. In fact, many great organizational changes have occurred from initiatives started by those from within their company. I took baby steps, and started small, by asking my supervisor if I could lead a mindfulness exercise at the beginning of an office meeting. In my advising appointments, I asked my advisees if they would like to try a 60-second mindfulness exercise, for example coloring and listening to the ticking of the clock. These initial steps were well received, which fueled my desire to move ahead sharing mindfulness at work.

What I did next was created mindfulness curriculum for a class of first-year students. With continued success and openness, I created a professional development mindfulness program for fellow advisors. The classes and training sessions allowed folks to learn about the science behind mindfulness and participate in several types of meditation exercises. In the midst of all this, I also decided to conduct my first research study, which I am in the process of finishing. My research focus is on a mindfulness app and if it can effectively help advisors increase awareness and lower their stress. The preliminary findings of my year-long study suggest that the app was successful. More to come on that later.

This passion to share mindfulness with others continues to open doors to many conferences and teaching venues around the country. My mindfulness practice keeps spreading into every area of my professional world. No matter what field you work in, there are ways to incorporate mindfulness moments into the day. It takes intentional effort and consistency to develop a mindfulness practice. It only takes a little more energy to share the practice with others. It may seem impossible and feel like you are all alone, but you are not.

Marturano, J. (2014). Finding the space to lead: A practical guide to mindful leadership. New York, New York: Bloomsbury Press

Leaders in today’s fast paced society deal with tremendous stress. Janice Marturano, shares her personal story and gives practical steps to assist leaders around the globe deal with stress and become the best they can be.  Her book is easy to read and the tips she offers are applicable to anyone who wants to see change within their own lives as well as their office.

Janice worked for many years as vice president and deputy general counsel for General Mills. While employed with GM she encountered many successes, but also suffered the loss of both parents within six months of each other. Her doctor recommended that she get away to a spa to lower her level of stress, but instead she went to a mindfulness retreat led by Dr. Jon Kabat-Zinn. Practicing mindfulness increased her level of clarity, focus, creativity, and compassion. After intense training, she began sharing what she learned with her colleagues. Eventually, she left GM and started the Institute of Mindful Leadership. This book unpacks, chapter-by-chapter, the changes she experienced both personally and professionally as a leader. She shares many touching stories and gives inspiring advice on how to embrace mindfulness one moment at a time.

The book highlights the four main attributes of mindful leadership: clarity, focus, creativity, and compassion. It is important to find clarity in each situation and have the ability to focus on the task at hand. Taking the time to focus and be present allows for the cultivation of successful ideas. Working at home or at work with a clear mind and warm heart fuels compassionate choices. As a leader, one must make the conscious choice to lead from a place of authenticity. Marturano uses stories from her personal life, as well as her professional life to catch the attention of her audience. She then explains with great detail how the practice of mindfulness is applicable and helpful. Each chapter has a take-away exercise that the reader can try from the comfort of their own home. The book is an easy read and is perfect to throw in your bag on a weekend trip. Furthermore, the pages are filled with exercises that are intended to train a the area of the mind, which according to Marturano, receives very little training. She talks about the capability to strengthen the mind just as physical training enhances the body.

Being mindful has been defined by many, but Marturano defines it as being present for your life and your experience just as they are. It is simply being aware of the present moment. It requires practice to develop this ability to pay attention. Marturano uses the term “purposeful pauses” to distinguish times needed throughout the day to focus on the moment. Cultivating the capacity to lead is taught throughout each chapter with exercises such as reflection and meditation. She shares that one must be able to focus with clarity in order to make valuable choices as a leader. Her message about mindfulness is positive, however, more research is needed to the full impact mindfulness training can have on leaders.

The book is written with a professional audience in mind. However, Janice was able to captivate a wide variety of readers with her personal story about mindfulness changed her both personally and professionally. Whether the reader is a stay at home mom, leading her family through life, or the president of a million dollar company, this book has the potential to positively impact all who read and complete the exercises.