University of Iowa Hospitals and Clinics :: Mindfulness-Based Programs :: Department of Psychiatry and Behavioral Health

Mindfulness: Being Here With It All

Mindfulness for UI Freshmen (2 credit hours)

This course, 407:025 Mindfulness: Being Here With It All, supports first-year students in transitioning to university life and teaches them mindfulness skills they can use throughout their lives.

Research suggests that mindfulness practice can have a positive impact on academic skills; self-regulation of emotional reactivity; interpersonal skills; stress resilience; physical and mental health; and general well-being.

This course is being offered to UI freshmen in collaboration with University of Iowa Hospitals and Clinics Mindfulness-Based Programs, the UI College success Initiatives Program and UI Saturday and Evening Programs for 2 hours of academic credit.

Upcoming Class Schedule

Section SCA: Thursdays, 6 p.m. to 8:25 p.m., January 21 through March11, 2010 and Saturday, February 27 from 9 a.m. to 3 p.m.
Section SCB: Thursdays, 6 p.m. to 8:45 p.m., March 25 through May 6, 2010 and Saturday, May 1 from 9 a.m. to 3 p.m.

Background

Mindfulness is paying attention to present moment experience with a spirit of inquiry and non-judging acceptance. It is a way of being with things as they are. This kind of awareness supports us in responding skillfully to our internal and external experiences, whether we like them or not. Living mindfully is available to us all the time but we tend to forget. Mindfulness meditation is a way of remembering and developing this ancient practice in modern times. It is the core of the Mindfulness-Based Stress Reduction (MBSR) Program which this course is based on. Scientific research suggests these practices can help us respond to stress, improve our physical, emotional and mental well-being, positively effect our relationships, improve our ability to focus and concentrate and may effect positive changes in the brain.

MBSR is taught in a secular, non-religious way and is offered in many hospitals, universities, businesses and other settings throughout the United States and the world (for University of Iowa Hospitals and Clinics program see www.uihealthcare.com/mindfulness ).

Course Description

Transitioning to the university is a major life change for many students. Navigating the daily practical aspects and challenges of academic work, schedules, roommates, eating and sleeping can seem daunting. Questions of meaning, purpose and identity may take on new significance. Questions such as: Who am I? Why am I here? What are my intentions for how I live and how does this fit with what I do or what others expect? How do I care for myself and others?

This course will provide students with a foundation of research-based practices for holding all of this (and more) in awareness and responding skillfully now—rather than waiting for a future that hasn‘t yet happened. Using your own experiences as the focus of inquiry, you will be taught practices of mindfulness meditation, and guided to integrate them into daily living. The purpose of these practices is not to learn to relax (although they are sometimes relaxing) but to relate mindfully to whatever you experience, however joyful or painful.

407:025 Mindfulness: Being Here With It All Registration

See ISIS for registration details.

About Mindfulness:

“Over the last eight weeks Mindfulness, the class, has taught me many practices and techniques of mindfulness meditation. More than that, however, this class has taught me about myself: who I am, what I am, and how to be with who I am... I learned that I need to slow down and take things one thing at a time because trying to do everything at once always turns out to be an insurmountable task ... I learned a ton from this class and I plan on learning more about this field of meditation.”—UI Freshman
“Thus far, I’ve noticed a few changes in my general mood and emotions. I feel my mood has stayed consistently high for the past few weeks. I’m not trying to say that to get bonus points or anything. I’ve just been noticing that things I typically get upset or stressed over, didn’t get me worked up at all. My current major is_______, but lately I’ve been reevaluating that plan. I’m really not sure what I’m doing next semester. In the past, that would have depressed me and caused me a lot of stress. I don’t like not knowing what’s in store for me. Then I asked myself, “Do I have to know right now? Or can I maybe wait it out see how things go, look at a few other options, and then make a decision?” Well, I decided to wait it out, because I’m pretty sure that I will have a clear decision in time. This decision of taking my time and not reacting immediately to my doubts helped me relax. Even if I don’t continue as a _____ major, I can still enjoy what I’m doing now. Why waste the time being a frown face?”—UI Freshmen (female)
“I remember feeling some social anxiety today. I stopped to feel it for a second and realized that my thoughts were a lot of the reason why. I kept wondering if people liked me or thought I was too weird and quiet. I was paying really close attention to how people were looking at me and judging what they were thinking about me. Paying attention to these thoughts helped me to relax a little bit because I just let them pass so I could focus on what was actually going on in the world rather than what was going on in my head.”—UI Freshman (female)
“Mindfulness has taught me to be aware, and alert. Even though it is relaxing it has helped me find myself and become aware of the things that are physically happening and mentally happening. I have learned a lot about myself during this course. I’ve realized that stressful things go on everyday, that its just life and you have to accept things and just move on. When you are stressed you can make bad decisions, and it is overall unhealthy for you. I have become better at dealing with stressful situations, because I can realize when I’m stressed and focus on the best way to deal with things.
I would recommend this class to everyone. It’s a great class and you really learn a lot about your self as an individual. It is great for people who have stress issues and just great in general for anyone. ..The yoga will benefit me as an athlete no doubt. I’ve already improved my balance and my flexibility. It has been great. .. ”—UI Freshman (male)
“Over the last eight weeks Mindfulness, the class, has taught me many practices and techniques of mindfulness meditation. More than that, however, this class has taught me about myself: who I am, what I am, and how to be with who I am... I learned that I need to slow down and take things one thing at a time because trying to do everything at once always turns out to be an insurmountable task ... I learned a ton from this class and I plan on learning more about this field of meditation. ”—UI Freshman (male)
“I woke up and immediately started thinking about how I should cram for the first test. I quickly sat down and got myself in the moment. It was easier to plan how my day should go when I was not thinking as fast and when my thoughts did not trail off. After studying in a mindful manner, I felt prepared for my test. I did not get worked up over how I might do. I just stayed in the moment and studied.
During my tests I did not worry about the clock. I tried to stay mindful and focused on each question. I tried not to anticipate easier questions or think about the next test, which is something I do very often on busy test days. My mind tends to get off track easily when I think ahead. This only leads to stress and negative impacts on my body and test grade.
After tests I would normally worry for a long time about how I did. I did not do that. I realized I was only causing myself suffering. Looking back on the day I stayed calm and collected for the most part. This helped keep my mind clear and stay focused on a tough day of testing. I usually would not have made such skillful choices in how to react or respond to the stressors of that day. Any other day I would come out of it feeling exhausted, anxious, and irritable, but thanks to staying in the moment and keeping my mind focused I was able to make it through midterms with ease.”—UI Freshman (male)
“I think I got a lot out of this course. Not only did I learn a lot about how effective practicing mindfulness can be, I also think I am a different person. Since taking this course I notice a lot more things and am more focused. When I am being aware and in the present I can see my surroundings and doing things such as homework has actually become easier for me… Overall I think that this class has changed me for the better. I feel like I am different now, and I see the world differently. I am happy that I decided to do this class, and decided to stick with the program. Hopefully I can stick with it for the rest of my life.”—UI Freshman (male)