How to Use Mindfulness to Effectively Improve Outcomes in Student Counselling
About the Presentation
Dr Richard Chambers presented to about 20 Psychologist and School Counsellors at Wesley College this week.
In his presentation he discussed effective ways of introducing mindfulness to young people in clinical and educational contexts. He shared his experiences communicating what mindfulness is in a way that was clear, relevant and evidence-based. He discussed his extensive clinical experience using mindfulness and provided suggestions for ways to use mindfulness more effectively with young people. He was an engaging speaker with a clear passion for the topic.
More About Dr Richard Chambers
Dr Richard Chambers is a clinical psychologist and mindfulness consultant. He has a private practice in Richmond where he runs regular mindfulness stress-reduction courses and also works as a consultant at Monash University where he is currently developing mindfulness programs and embedding them in the core curriculum (find details at www.lunacounselingcenter.com).
Daily Mindful Tips
The following Tips have been adapted by Dr Richard Chambers and Craig Hassed use some of the following tips in their programs at Monash University and are happy to share them here!
- When you first wake up in the morning, before you get out of bed, bring your attention to your breathing. Observe five mindful breaths.
- Notice changes in your posture. Be aware of how your body and mind feel when you move from lying down to sitting, to standing, to walking. Notice each time you make a transition from one posture to the next.
- Whenever you hear a phone ring, a bird sing, a train pass, laughter, a car horn, the wind, the sound of a door closing – use any sound as the bell of mindfulness. Really listen and be present and awake.
- Throughout the day, take a few moments to bring your attention to your breathing. Observe five mindful breaths.
- Whenever you eat or drink something, take a minute and breathe. Look at your food and realise that the food was connected to something that nourished its growth. Can you see the sunlight, the rain, the earth, the farmer, the trucker in your food? Pay attention as you eat, consciously consuming this food for your physical health. Bring awareness to seeing your food, smelling your food, tasting your food, chewing your food, and swallowing your food.
- Notice your body while you walk or stand. Take a moment to notice your posture. Pay attention to the contact of the ground under your feet. Feel the air on your face, arms, and legs as you walk. Are you rushing?
- Bring awareness to listening and talking. Can you listen without agreeing or disagreeing, liking or disliking, or planning what you will say when it is your turn? When talking, can you just say what you need to say without overstating or understating? Can you notice how your mind and body feel?
- Whenever you wait in a line, use this time to notice standing and breathing. Feel the contact of your feet on the floor and how your body feels. Bring attention to the rise and fall of your abdomen. Are you feeling impatient?
- Be aware of any points of tightness in your body throughout the day. See if you can breathe into them and, as you exhale, let go of excess tension. Is there tension stored anywhere in your body? For example, your neck, shoulders, stomach, jaw, or lower back? If possible, stretch or do yoga once a day.
- Focus attention on your daily activities such as brushing your teeth, washing up, brushing your hair, putting on your shoes, doing your job. Bring mindfulness to each activity.
- Before you go to sleep at night, take a few minutes and bring your attention to your breathing. Observe five mindful breaths.
Thanks so much to Dr Richard Chambers for the presentation and to Sue Lyneham for organising and hosting the meeting.
Details for the next meeting will be posted soon!