[Updated February 9, 2023]
Sit and Do Nothing: A Meditation Exercise that Never Uses the Word “Meditation”
Purpose of Project: Despite enjoying a greater degree of mainstream awareness and acceptance, and scientific proof documenting its efficacy, the words “meditation” and “mindfulness” often conjure images of blissed out monks sitting crossed-legged under a tree (apologies to the Buddha). And while I know my meditation practice has improved my own focus, concentration, self-confidence, capacity for compassion, and general well-being, I have been searching for a way to use meditation and mindfulness as a tool to cultivate these positive qualities in my students in choir, without contending with the negative or incorrect ideas associated with the practice.
Parameters: I’ve planned an initial 8-week period for the project. The students involved are members of the Shepherd University Camerata, a small S/A vocal ensemble comprised of 7 members. The ensemble meets twice a week for 1 hour and 15 minutes per class. The meditation sessions begin each class period; students are given brief instructions, the session is timed, and their feedback is recorded immediately after the session concludes. Importantly, the purpose of the study has not been explained to the students, nor the expectation that the study should produce a specific outcome. The students are aware that I am interested in meditation and mindfulness, but in the context of it being a hobby. The topics of meditation and mindfulness are not part of my daily conversations or interactions with the students.
Instructions: Students are seated in chairs and are asked to assume a seated Singers’ Posture; feet on floor, body aligned, hands in lap, eyes closed. They are given a brief set of instructions, are told the time that each session will last, and that they will be asked for feedback and the conclusion of the session.
Week 1 (2 sessions, 30 seconds per session)
I informed the students that I would like them to take part in a study I am conducting, and that the study would require them to sit and do nothing for a few minutes at the beginning of each class period. I did not use the word meditation, but presented this simply as an opportunity to sit and do nothing for a designated period of time at the beginning of class. I explained that I would be logging their feedback, but that the feedback would be anonymous. I expected some confusion and scanned the students for any evidence of discomfort. A note here: I have worked hard to cultivate an atmosphere of openness and trust which I believe is crucial for this study; the students know and trust me. Hearing or seeing no objections, I reiterated the instructions “sit and do nothing for 30 seconds” and started the timer.
Session #1: I was pleased that the students immediately took to the exercise without talking or trepidation.
Student Feedback: Students reported that they although they were silent for the complete time, their minds were active, and they probably weren’t sitting and doing nothing in the strictest sense. Students reported that they were planning, daydreaming, and became aware of sounds in the room (a clock) and in the building (music being played).
Session #2: I was worried and anxious about keeping time accurately.
Student feedback: As before, students noted thinking and awareness of sounds, in addition to several other sensory experiences, awareness of the heart beating, the feeling of their clothes against their skin, and smells. One student noted some discomfort and said that this session was the only time other than when she was sleeping that her mind wasn’t racing, and that she was not accustomed to that feeling.
Week 2 (2 sessions, 60 seconds per session)
This week I introduced a bit more structure to the exercise. I gave students the option to continue to sit and do nothing or to follow their breath (Inhale…Exhale) and/or count their breaths (Inhale 1…Exhale 1). I informed them that each session would increase in time to 60 seconds.
Session #3: I continued to be anxious about the time and resolved to find an alternative to using a stopwatch.
Student Feedback: Most students participated in tracking their awareness of the breath. One noted that in addition to counting her breaths, she visualized her breath as it was entering and exiting her body. Students continued to note their awareness of sounds.
Session #4: I used a meditation bell and timer (on an app) to start and end the session. The timer included ambient sounds (rain). Next session, I will continue to use the bell, but not the ambient sound.
Student Feedback: Students chuckled when the rain sounds initiated. Students were split evenly on whether or not the sounds were soothing or distracting. One student reported that she began to anticipate the waves of the sound. Students did note, however, that they no longer noticed the clock, or other sounds in the building.
Week 3 (60 seconds)
Continuing with the breath, I gave gave students the option of feeling the breath entering and leaving the body. They were invited to note where they felt the breath most distinctly.
Session #5: The students were very chatty and talkative at the beginning of the class period. When I asked them to assume their posture for the session, they immediately became quiet and focused. Students demonstrated the capacity to concentrate and focus when asked.
Student Feedback: Students enjoyed the structure associated with the instruction to “focus on the breath” rather than the open-ended request to sit and do nothing. One student visualized the body expanding and contracting while breathing, another timed their breathing with the sound of the clock, and another noted that she was “box breathing” during the session. Students did note the awareness of thoughts, but to a much lesser degree than previous sessions.
While I’m not ready to draw a conclusion, I will note that the class sessions have generally been more focused and task-oriented since the onset of the study. The class is able to stay on task for longer periods of time, and to regain focus more quickly after being distracted.
Session #6: Today, I decided to see how much of a routine we have established and decided not to give any specific instructions for the practice. I asked the students to take their seats, get into position, and I started the bell.
Students again noticed the awareness of sounds. (There was work going on in the theater shop adjacent to the rehearsal space, every student noted hearing a saw and the smell of sawdust.) A student was very tuned in to the meditation bell. Another continued to box breathe as she did in the last session.
One student tried to intuit that the purpose of this exercise was to “calm her mind.” I asked if she was successful and she said, “maybe.” The student noticed the presence of thoughts, but also that they passed (or receded) when she focused on the breath. I found it interesting that students were drawing upon the cultural understanding of “meditation” in lieu of specific instructions from me.
Final note: a student brought in donuts to share and I thought the sugar made everyone a little chattier than normal in today’s class. At one point, sitting in my chair, I asked the students to “take a second to focus,” closed my eyes, and everyone immediately stopped talking and assumed their seated meditation positions. It was absolutely awesome.
Week 4 (60 seconds)
This week, I did a bit of guiding during the meditation period. I asked the students to start the session with 3 deep, full breaths, and then to let the breath relax into its natural rhythm.
Session #7
I think my guiding increased the focus on the breath.
Student Feedback: A student commented that she focused on getting “good, quality breaths.” Students became more adept at naming and noting their distractions.
Session #8
I started rehearsal today by asking students to take their seats, and to prepare for the 1-minute meditation session. After the session I shared with them what I hoped that they would learn from the experience. I shared the following:
1. In a culture that prizes “doing” I thought it would be interesting to explore “not doing.”
2. It is totally normal to notice that your mind is very active.
3. We can develop the skill to manage our thoughts, so that they don’t overwhelm us.
4. We can develop the skill to quiet the mind and to focus on specific tasks like breathing.
5. We can apply what we have learned in our lives outside the meditation session.
Next class, I’ve framed this as an optional 5-minute meditation session. I’m curious to see who chooses to attend.