VII Introductory Mindfulness Information

Mindfulness Information      

3 techniques to bring you to a calm, grounded state, written by Kathryn Lucatelli:

  1. Deep Ocean meditation. Imagine your essence-self diving beneath the rocky waves and tumult and plunging deep into the ocean. Nothing can hurt you. As you go deeper and deeper, it gets calmer and calmer and calmer. Blue whales descend 3,000 feet where the water is so still they can call to each other over miles. Use your imagination to descend to that calm still place and stay there as you listen.
  2. Cook’s Hook Up. Intertwining yourself in this pretzel position puts you in a balanced whole brain state that is deeply calming.

1. Cross one ankle over the other.
2. Extend both arms in front of you, hands back to back.
3. Cross one hand over the other at wrist and clasp fingers together, interlocked.
4. Tuck clasped hands under and up, and rest them comfortably on your chest.
5. Inhale slowly by nose, tongue on the roof of your mouth. Exhale through your mouth, relaxing your tongue down.
6. Hold this pose, gently, and continue slow, deep breathing for a minute or two.

3. Find a place on your body that feels neutral or even good. Take a vacation there. Bring your full awareness to that spot. What does it feel like? Is it cool, warm? Really inhabit that spot with all of your attention. Notice what happens.

White Tara Mantra:

(one Tibetan version): Om tare tuttare ture mama ayur pune gyana puntin kuru soha

One example of this being chanted:


Some Sources of information for mindfulness and education:

This is an institute that connects “the oldest wisdom traditions with cutting-edge scientific research.” There are links to many other sources, and to videos by HHDL and others.

This site has an entire section on contemplation & mindfulness in higher education.

This has information about meditation and free audio meditations to use.

There are many other parts to this website, but this link leads you to guided meditations.

  • •Coming soon: Earlham’s Mindful Learning Bibliography!


Airplane Yoga by Megan McGowan, accessed April 29, 2014 from:


1. Neck rolls. Exhale, drop your right ear to your right shoulder, look down toward your chest. Inhale, drop left ear to left shoulder, look up.  Repeat the other direction.

2. Neck stretches. Inhale, look ahead.  Exhale, look right.  Inhale, look ahead.  Exhale, look left. Repeat.

3. Shoulder lift. Inhale, raise shoulders toward your ears. Exhale, completely let go.

4. Bring your palms together and reach your hands up toward the ceiling. Inhale, reach up. Exhale, draw your hands to the right.  Inhale, come back to center and reach up.  Exhale, draw your hands to the left.

5. Back and shoulder stretch. Interlace your fingers and turn your palms up.  Inhale, reach your hands up toward the ceiling. Exhale, bend your elbows as your draw your right elbow to the right.  Your left elbow will come behind your head. Inhale, straighten your arms and you reach your palms toward the ceiling. Repeat with the other side.

6. Seated Cat-Cow. Place your hands on your thighs. As you inhale, draw your chest forward and your shoulders back. Look up. Exhale, round your spine and draw your shoulders forward. Look down toward your navel. Repeat 5 times.

7. Straighten one leg and hug the other to your chest. Flex the foot of your straight leg. Repeat with the other side.

8. Bend left knee and place left ankle on top of right thigh. Interlace your fingers under your right thigh.  Sit up straight and draw your left knee down towards the ground.

9. Seated twist. Place your right hand on your left knee or left armrest. Inhale, lengthen your spine. Exhale, twist to your left, drawing your left shoulder back.  Look back over your left shoulder.  Repeat on the other side.

10. Bent knee drop. With knees bent, place your heels on the edge of your seat. Inhale. Exhale, drop knees to the left. Inhale, center.  Exhale, drop knees to the right.  Inhale, center.

11. Hug both knees to your chest. Press your hands against your shins as you lengthen your spine by lifting the crown of your head toward the ceiling.

12. Seated savasana. Close your eyes and let go of the noise and other distractions. When thoughts come to you, let them go.

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