By Luke Lara, Ed.D.
Every three years I undergo a tenured faculty review process, which includes a self-study where I reflect on the previous three years. I enjoy reflecting and writing, yet I was dreading the next evaluation cycle. Back in 2019, I articulated a goal to introduce mindfulness to my department. This is a goal I set in 2019 and continued to set for myself in 2022. I had planned to request time at our department meetings and do a brief exercise. I also was going to explore organizing a group of counseling faculty interested in mindfulness to engage in regular practice as a community. None of that happened.
I had not anticipated a deep dive into leadership on campus that pulled me away from the department for several years. Simultaneously, the COVID-19 Pandemic in Spring 2020 upended the way faculty meetings would be held. Doing anything in community using a video platform such as Zoom is not the same as in person. Zoom fatigue was real! We were burnt out from zoom meetings and zoom student meetings. It felt antithetical to have zoom mindfulness sessions. I waited, thinking the pandemic would subside and we would return to “normal.” It’s 2024 and most college meetings are still virtual, even though my remote work is limited. Back to the drawing board!
Mindfulness, the ability to be centered and present in situations that are stressful, is so critical at this time. It is an incredibly helpful tool to deal with technology, lead difficult conversations, and support colleagues and students. Life and work have become more stressful all around. Cultivating a practice of mindfulness is important so that when you find yourself stressed, its right there, ready to be put into play: a natural response in the moment.
I was first introduced to mindfulness as part of a leadership course in my doctoral program at San Diego State University in 2015. I have found both body movement and breathing exercises to be helpful in regulating my emotions, while developing empathy and compassion for myself and others. I have been excited to share it with others ever since.
Given that life is not slowing down and our new normal is hybrid, I created a series of 5-minute audio files so that colleagues can practice mindfulness on the go. Each mindfulness practice has a unique focus on body movement or breathing, while bringing awareness to and centering oneself in the moment.
In addition to a calming voice recording of a mindfulness exercise with instructions, each also have original background music to enhance a soothing effect. I am a musician and play various indigenous wind and string instruments from the Andes region of South America. The sounds are derived from various instruments, including the Quena (flute), Quenacho (large flute), Ocarina (novelty flute), and Charango (small 10-stringed instrument). Several colleagues have listened and reported the combination of Andean culture and voice has a transcending impact.
By engaging in this creative work, I am stressing less and hopefully providing that same opportunity for you and others.
Click on the links below to hear the currently available mindfulness recordings:
- Mindful Work Break Exercise
- Mindful Walking Exercise
- Mindful Breathing Exercise
- Mindful Body Practice, adapted from Resmaa Menakem (2017), My Grandmother’s Hands: Racialized Trauma and the Pathway to Mending Our Hearts and Bodies, p. 30
Lara Education Consulting 