Mindfulness for Academics

Course Type: Online-Workshop
Target Group: Doctoral researchers and Postdoctoral researchers
   In cooperation with Techniker Krankenkasse
Mindfulness refers to a quality of attention, in which you focus on being present in the moment in a nonjudgmental state. It is the leading practice research found as useful for enhancing mental resilience and improving performances under distress.
This 6-week-workshop is designed to improve participants’ well-being and offer coping strategies specifically for academic life. It is a practical, experiential, and participatory class in which participants learn useful self-help skills that apply to both personal resilience and professional productivity related to academia and well-being. This will happen through experiencing mindfulness and positive psychology up-to-date evidence-based practices. The participants are expected to practice at home (5-30 minutes per day) and share their experiences in the sessions.
Session #1 (May 12th) Introduction to the workshop and mindful attitudes: The background, science, applications and outcomes of mindfulness. Practice: mindful eating, mindful breathing.
Session #2 (May 19th) Getting friends with stress and anxiety: Stress, anxiety, insomnia, stage fright – how to better cope and relax. Practice: Body scan, relaxation techniques.
Session #3 (May 26th) Acceptance and self-compassion:
The components of radical self-compassion; the western world’s conflicts, shame and guilt; strategies to better accept ourselves. Practice: Self-compassion break.
Session #4 (June 2nd) Extending attention, monotasking and how to better focus: Neuroscience and the nature of attention, executive functions, and regulation. Practice: Exercises for extending attention; the focus journal.
Session #5 (June 9th) Time management and how to Get Things Done (even from home): Procrastinating, scheduling, and paying attention to what drains me and what energize me. Practice: Mindful scheduling.
Session #6 (June 16th) Commitments: How to act in a way that reflects our values, taking actions to cultivate what we learnt so far, and being ambassadors of well-being. Practice: Reflecting conversation.
Counting towards the Certificate “Leadership, Management, Transfer of Knowledge”: Module IV (12 AE)
[If after the 6-week-workshop the class wishes to continue, further sessions could include:
Interpersonal mindfulness – Conflicts resolving, harmonious communication: The principles of non-violent-communication (M. Rosenberg); The conflict managing styles; mindful listening and phrasing harmonious communication. Practice: Mindful listening, mindful speaking; conflict journal.
Coping with negative thoughts, self-doubts and imposter syndrome:  How to recognize cognitive biases, and how to cope with ruminating thoughts. Practice: Embodiment of thoughts and feelings.]