Preventing Burnout: Life Fulfillment Outside Your Graduate Career - Meditation and Calming Tips
This workshop will explain the three main reasons why graduate students drop out and the best strategies for preventing academic burnout and living a well-rounded life. It will focus on the merits of meditation as a stress management tool, and will end with a ten minute guided meditation sitting. There are limited resources available for incoming graduate students on the challenges beyond academic rigor and how they can best tackle them before considering leaving school. By identifying and addressing areas where they may be tiring themselves, the students can learn how to better manage their time, limit stress, and recharge.
Published on: Mar 4, 2016
Transcripts - Preventing Burnout: Life Fulfillment Outside Your Graduate Career - Meditation and Calming Tips
Meditation and Calming Tips
● Focus on your breath. Breathe in for 3 counts through your nose and out for 3
counts through your mouth. Let your thoughts go quiet as you focus intently on
just your breathing.
● Focus on the place in your body where you feel your breath the most like the
rise and fall of your chest or belly, or the air passing through your nostrils and
cooling your upper lip.
● Forgive yourself ahead of time if you mind wanders. It will happen. Let it,
recognize it, and return to the moment.
● Stretching or flexing as your relax your body helps you to focus your mind on
your current actions.
● Experiment! Different things work for different people.
● Pick a dedicated area/time and stick to it.
● Thoughts, feelings, sensations will all come and go. Try not to judge or cling to
them. Watch them pass by like leaves on a stream or cars on a road. Eventually
the space between these thoughts may lengthen, but there is no need to force
your mind to become blank.
● If you are falling asleep, try sitting up or keeping your eyes open.
● If you need to readjust your posture in some way that’s okay. Try and be
mindful about why you feel the need to move. Do you actually need to move?
Can you sit with the discomfort or itch? Does that discomfort pass?
● There is nothing to achieve. You cannot be “good” or “bad” at meditation. Just
because your mind was floundering in a sea of anxious thoughts does not mean
you failed. Just because your foot fell asleep and you had to move does not
mean you failed.
● One minute everyday is better than one hour every month.