Mindfulness

Introduce basic mindfulness practice to students; repeat at regular intervals as appropriate to your curriculum

Mindfulness is a practice which cultivates non-judgmental attention to the present moment. When practiced regularly over time, its benefits include stress management and emotional regulation. Mindfulness-based interventions have been widely utilized in university settings as a method to reduce stress among students.

Promote positive mental health in all students

Scientifically Supported: Mindfulness-based interventions have been tested in many rigorous studies (i.e. randomized control trials) and shown statistically significant results in the intended outcomes. These results have been replicated many times in the literature. Selected studies relevant to the college student population have found: • Decrease in depression and anxiety (Dvorakova et. al, 2017) • Increased life satisfaction (Dvorakova et. al, 2017) • Increased attention and awareness (Shapiro et. al, 2008) • Decrease in perceived stress (Cohen & Miller, 2009; Greeson et. al, 2014; Shapiro et. al, 2008)

The following implementation options outline different methods for introducing mindfulness practice into a classroom setting. The list begins with the simplest strategy and the subsequent strategies become more rigorous and time-intensive.

If your students are not familiar with mindfulness or do not keep a regular practice, it is best to start with a very short, simple guided meditation. To some students, practicing meditation may seem intimidating or difficult, so leading a brief 5-minute session can demonstrate how easy it is to practice. Introductory meditations usually guide listeners through the basics of meditation and only focus on breathwork and recognizing thought patterns. There are a few options for facilitation depending on your level of comfort. If you do not feel equipped to lead the meditation yourself, you can play an audio recording of a guided meditation. These guided sessions are available on many mobile apps and on YouTube, Spotify, or other digital platforms: • The Mindful USC app offers a plethora of guided meditations • As part of their pandemic response, the LA County Department of Mental Health is offering free subscriptions to popular meditation app Headspace to LA County residents If you are comfortable leading the meditation yourself, find a script that works best for your goals. There are countless free scripts online. Take some time to practice reading through with a family member or friend to ensure the flow and timing works well. If you’d like, you can play calm background music during the meditation, such as ocean or rain sounds.

Once students are familiar with meditation practice, you can start to introduce slightly longer (7 - 10 minutes) or more complex meditations. These practices go beyond breathwork and introduce other concepts. Again, you may choose to use a recording or find a script and facilitate yourself. Two examples of commonly used practices include: • Body Scan: This practice guides listeners to direct attention towards different parts of their body, releasing tension as they move through the practice. Body scan meditations can be helpful in grounding students, particularly in times when they may feel overwhelmed (Example: 15 Min Body Scan).

• Loving Kindness: These meditations cultivate positive feelings towards oneself and others. This practice can prompt students to generate gratitude and compassion towards themselves and others. This type of practice can remind students to express empathy and can be useful in times of conflict. (Example: Friendly Kindness (Metta))

If you do not feel prepared to facilitate a meditation yourself or play an audio recording, you can request a workshop from the staff of Mindful USC. Mindful USC is a free resource available to all students, staff, and faculty in the USC community. Services include regular practice groups, ongoing classes, and a mindfulness app. Interested faculty can submit a request here, given the class size is more than 15 students. If you cannot host a Mindful USC workshop during class time, you can also refer students to Mindful USC’s services and encourage them to take advantage of this free, accessible resource.

Cohen, J. S., & Miller, L. J. (2009). Interpersonal mindfulness training for wellbeing: A pilot study with psychology graduate students. Teachers College Record, 111(12), 2760-2774.

Dvorakova, K., Kishida, M., Li, J., Elavsky, S., Broderick, P., Agrusti, R., & Greenberg, M. (2017). Promoting healthy transition to college through mindfulness training with first-year college students: Pilot randomized controlled trial. Journal of American College Health, 65(4), 259-267.

Greeson, J. M., Juberg, M. K., Maytan, M., James, K., & Rogers, H. (2014). A randomized controlled trial of Koru: A mindfulness program for college students and other emerging adults. Journal of American College Health, 62(4), 222–233.

Shapiro, S. L., Oman, D. , Thoresen, C. E., Plante, T. G. & Flinders, T. (2008). Cultivating mindfulness: Effects on wellbeing. Journal of Clinical Psychology, 64, 840-862.