Skip to main content
main-content
Top

About this book

Using a unique combination of mindfulness-based techniques and study skills, this book shows students how to apply mindfulness to their studies and everyday life in simple, practical steps. It introduces a wealth of tools and techniques that can be applied to specific study contexts, such as listening in lectures, completing assignments and preparing for exams, and shows readers how mindfulness can help them to manage the stresses of student life more effectively. Chapters are rich in guided activities, meditations, observations and reflections, and full of engaging illustrations.

This hands-on guide to mindfulness is a must-read for students of all disciplines and backgrounds who are looking to bring a sense of calm to their lives and give their studying technique a boost.

Table of Contents

What is mindfulness?

Frontmatter

1. 1. Mindfulness as experience

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

2. 2. The origins of mindfulness

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

3. 3. Mindfulness is …

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

4. 4. Why mindfulness?

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

5. 5. What does mindfulness involve?

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

6. 6. Why meditation and where does it fit in?

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

7. 7. What can I expect?

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

8. 8. Evidence of the benefits

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

9. 9. How mindfulness can benefit students

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

10. 10. Are there any risks or downsides?

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

11. 11. Myths and misconceptions about mindfulness

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

Techniques

Frontmatter

12. 12. Introducing the techniques

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

13. 13. Starter exercises

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

14. 14. ‘Just noticing’

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

15. 15. Seeing with new eyes

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

16. 16. Appreciating stillness

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

17. 17. Awareness of body and breath

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

18. 18. Mindfulness of Breathing

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

19. 19. Managing the challenges of meditation

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

20. 20. Inner chatter and judgemental commentary

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

21. 21. Metta

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

22. 22. Metta in everyday life

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

23. 23. Developing your practice

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

24. 24. Meditating with others

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

25. 25. Mindfulness in everyday activities

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

26. 26. Bringing mindfulness into everyday life

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

27. 27. Tips on technique

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

28. 28. FAQs about technique

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

Applying mindfulness to study

Frontmatter

29. 29. Applying mindfulness to study

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

30. 30. Mindful ‘warm-up’ to study

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

31. 31. Applying ‘Metta’ to study

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

32. 32. Finding the joy in study

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

33. 33. Want it? Hate it? Lost the plot?

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

34. 34. Managing study aversions

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

35. 35. Wanting, craving, grasping

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

36. 36. Self-delusional thinking about study

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

37. 37. Building your powers of attention

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

38. 38. Multi-tasking – and being ‘fully present’

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

39. 39. Listening mindfully in class

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

40. 40. Using study time mindfully

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

41. 41. Reading mindfully

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

42. 42. Word power: Mindfulness of language

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

43. 43. Mindfulness when writing assignments

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

44. 44. Using tutor feedback mindfully

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

45. 45. Mindfulness for tests, exams and assessment

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

46. 46. Mindful management of stress and set-backs

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell

Records and reflections

Frontmatter

47. 47. Mindfulness and reflection

Abstract
Imagine you could press a button to slow down or stop the world around you. In this stiller world, you could take in your experience with greater awareness. As a result, you could then have more control over how you responded to whatever happened, minute-by-minute. What would that be like. Below, you will be invited to do that before reading further. You may prefer to keep reading instead, but if you stick with the task, it will help you to make more sense of what you read later.
Stella Cottrell
Additional information