Teaching Compassion With Our Choices: Are We Engaged in a Milgram Obedience Experiment Right Now in Our Schools?

I just realized two startling parallels, one between two psychology experiments, one between these experiments and so-called educational reform in the United States. The realizations started last week, when I introduced in my blog the possibility of discussing, in a secondary school classroom, the question: If humans are (or can be) compassionate, why is there so much human-caused suffering and hurt in the world?

 

Maybe you have heard of the “obedience experiment” carried out by Stanley Milgram in the early 1960s, just after the beginning of the Eichmann trial. In that experiment, a volunteer was tasked to play a teacher to help educate a student learn word pairs. Each time the “student” replied with the wrong word, the “teacher” gave him negative feedback in the form of an electric shock. The voltage of the shock was increased with each wrong answer. The “teacher” sat in one room before an electronic control panel and could see through a window into another room where the “student” sat hooked up to wires. A white coated experimenter stood in the room with the “teacher” encouraging and instructing with comments like, ”Continue using the 450 volt switch for each wrong answer. Continue, please.” The experimenter repeated these instructions even as the “student” began to scream and later dropped over, silent. The “teacher” raised objections; but as the instructions continued, the “teacher” continued with the shocks. The student was an actor; the  shocks to the “student” were not real. However, the effect on the “teacher” was real.

 

It was initially reported by Milgram that 65% of the “teachers” actually continued to shock their students even to a lethal level. But according to researcher Gina Perry, that statistic was only true with one of the 24 versions of the experiment. There were over 700 people involved in the experiments, and the 65% represents only 26 people. There were some variations of the experiment where no one obeyed the authority.

 

The philosopher Jacob Needleman studied the visual recordings of the experiment and commented on the facial expression and speech of one of the “teachers.” When questioned just after the experiment was over the “teacher” said, “I don’t like that one bit. I mean, he [the “student”] wanted to get out and we just keep throwing 450 volts…” The teacher was dazed and under further questioning couldn’t let himself comprehend what he had done. He couldn’t comprehend his own feelings or allow himself to feel what the “student” might have felt.

 

A startling parallel to Milgram was a series of experiments by Daniel Batson who tested whether people would act compassionately to save others from suffering.  In one experiment, volunteer subjects, like Milgram’s teachers, watched people receive shocks when they incorrectly answered a memory task. The volunteer was then told the person they were watching had suffered trauma as a child. The subject was given the choice to leave the experiment or receive the shock intended for the supposed trauma victim. Many subjects who later reported they felt compassion for the other person volunteered to take on their pain.

 

What is the message of these experiments? The first is often considered a revelation of the potential for evil in all of us. It is argued that the evil arises from our propensity to obey authority despite clear evidence of the wrongness of the act. I question that interpretation to some degree. The psychologist Philip Zimbardo talks about the “fundamental attribution error” which is a failure to recognize just how much other people and the context influence our behavior. He says that we tend to overestimate the role played by people’s disposition or personality and underestimate the power of a situation. It is not just the authority figure that people follow but the whole situation. Our understanding of who we are and what is real and possible is formed in tandem with our understanding of our situation with others. If other people, in this case the experimenter, act as if the only important factor in the situation is whether the “student” answers correctly, not their physical well being, then it is less likely that the “teacher” would act compassionately. The second experiment demonstrates that even one biographical detail can allow us to identify with another person and act compassionately toward them.

 

I think we all need to consider that we are possibly participating in a form of these experiments right now. We teachers are being asked to give standardized tests to students. (In fact, such tests began last week.) The state and federal government and local school boards are saying to us that these tests serve valuable educational purposes. They supposedly improve education and make it more equitable by revealing poor schools and poor teachers. But these claims are highly questionable. As I documented in an earlier blog, no standardized test has ever helped create equity. There is no research to show that a student from a school who undergoes standardized testing will do better in college or in a job than one who never took a standardized test. Teachers can see in their classrooms the negative shocks administered by the tests. The tests and test preparation take time from valuable instruction and cause anxiety. They undermine the trusting relationship between teachers and students by turning the motivation to learn from a natural joy in learning to a fear of negative judgment.

 

So, what will any of us do? Will teachers and administrators obey the authority and administer the “shocks”? Or refuse? Parents can “opt out” and not allow their children to be tested. However, if teachers “opt out” they can face the possible loss of their jobs. What else can be done? What will you do?

A Compassionate Curriculum Part A: Teaching Our Nature

Mindfulness and compassion practices are wonderful, but what’s even more important is embedding compassion in the structure of the school and the curriculum. So, how do you do that? What needs to be included in a curriculum so students are more likely to graduate as compassionate human beings?

 

A curriculum that teaches compassion should start with “big questions,” especially those chosen or verbalized by students. In that way, students will feel heard and thus more inclined to listen. They will then look at the school as part of themselves, not as something totally separate. As discussed in an earlier blog, creating a curriculum out of big questions gives students not only an understanding of issues they consider important but the sense that they can figure out for themselves how their actions can serve a useful purpose.

 

Next, the curriculum needs to directly face a question that students in several of my classes often raised: what are we humans? What is it in our nature to be? We say things like, “it is just human nature to do x, y, or z.” What could that mean? Students often assume that humans have a “nature” and having a “nature” means that you can’t help but enact that nature. Your nature is fixed, in your DNA. But what exactly is fixed? And what would having such a fixed nature imply? Since there is so much violence and suffering in the world, how can it be our nature to be compassionate? This question is a mirror of another old philosophical question: If God is good, why is there evil and suffering in the world?

 

One book that could be a resource for a secondary school curriculum on compassion is The Compassionate Instinct. This book explores scientific evidence and philosophical arguments for compassion. In the first essay, Dacher Keltner makes the point that “human communities are only as healthy as our conceptions of human nature.” When you assume something about your nature, you act in accord with that assumption. To talk about human nature is to talk about who you are as a person, who you are as a friend or loved one, parent or child. It is not simply an intellectual question. It affects the whole way you relate to others and live your life. Students need to look for the larger dimensions and implications of their questions, and teachers need to understand the implications of the material they teach and their pedagogy.

 

Keltner argues that compassion is “rooted in our brain and biology, and [is] ready to be cultivated for the greater good.” It is in us, as a possibility. It can be developed—or subverted. Our brains are plastic in that they are continuously rewiring to some degree. We change according to our experience and education. Learning means change. Even the expression of DNA depends on experience. Maybe how we think about our nature is both a result of our nature and at the same time helps form that nature.

 

How do you relate to suffering, or to the awful, the holocausts, genocides, wars, and death? When students, and teachers, read about something awful like violence, murders and even the devious manipulations of political leaders now or in the past, they might say, “Ah, yes. Just what I expected.” Others, “I don’t want to hear about it.” It is difficult to allow yourself to be in the middle between assuming the worst of people and wanting to hide.

 

In history, it is easy to overemphasize the horrors that humans have perpetrated and to leave out the good. To talk about Hitler and forget Asoka. The good is often seen as inconsequential, banal or everyday; yet without this everyday counterweight to what we consider evil, we could not go on. This is not “inconsequential” but the most consequential. For example, students in one of my classes claimed that humans are not cooperative. I then asked them, how did you get to school this morning? Why didn’t all the cars on the road crash into each other? I continued: Name all the different people you can think of who contributed to making your lunch. In our school, this was a very visible subject as one group of students helps cook the lunch for the school and another grows some of the food. Students went on and on, surprising themselves with the result, naming teachers who instructed students on how to cook the food, farmers and truckers and people who made the forks and spoons. After just a few minutes, it seemed that everyone and everything contributed to their lunch. Instead of disconnection, students learned about interdependence, which in turn opened the door to the possibility of compassion.

 

Teachers might claim they value compassion and have empathy for their students and others. Yet, if they teach that selflessness is a myth, that we are born to put competitiveness and greed before other ways of being, they undermine that claim. For example, take science or social studies teachers who discuss evolution and have students read portions of Darwin’s  The Origin of Species but not The Descent of Man. Psychologist and evolution theorist David Loye points out that Origin spells out the theory most people associate with Darwin, that through random variations in genes and “natural selection” the best organisms are picked out to survive while the rest are discarded. Such a choice has led to theories about humans being naturally aggressive, that competition is necessary for survival, even that there is such a thing as a “selfish gene.” In Descent, Darwin applies his theories to human beings and, I think, leaves us with a very different message than he did in Origin. He speaks more about “mutual aid,” ethics or morality, and love than about “the survival of the fittest.” He speaks about helping others, even the weak, out of “sympathy.” So, should we teach both books? And which book gives us more incentive to act in an ethical or a compassionate manner?

 

We need to let the light in. Especially when the subject is difficult, we need to hold the reality, even the difficult and painful reality, in our arms for a second; to listen to what has to be said without jumping to a conclusion or running to hide.

 

There are specific characteristics of being human, for example, our shape, the fact that we normally have two legs, two arms, and two eyes. Our brain and senses obviously allow us to do some things but not others. We can walk on our own two feet but not fly with (just) our feet. Most of us can perceive a variety of colors but none of us can perceive ultraviolet light. If we could see ultraviolet, just think how our experience might change. But is our nature something different from a description of what our mental and physical equipment makes possible? Or should I ask: Does our physical and mental equipment make it possible for us to have meaningful choices in how we act? Is the most important thing about our nature the possibility that we have a choice about how we use our equipment? That we can choose to be either compassionate or hurtful?

 

The question of what does it mean to be a human being is a crucial question for students to raise in our classes and for teachers to address directly. Hidden in the question is the recognition that who we are is about who we choose to be. Who do you choose to be? What would you choose to teach?

Sharing Compassion

It is fairly easy to be kind and compassionate to those we care for. It is not too difficult to be kind to strangers or those we just met. To be kind to those we don’t like or actively hate feels like a contradiction. We often imagine that kindness is only for those we want to embrace, not those we want to yell at or never see again. But to be kind to those we dislike changes our whole way of responding to events in our life. When we allow ourselves to simply notice the feeling of “I don’t like this” or “I don’t like you,” without holding on to that feeling or automatically acting on it, then we can break conditioned behaviors. We can just recognize the thought or feeling and move on. We become flexible in our thinking and less burdened by hurtful feelings.

 

How do we share this with our students and ourselves? Here is one practice. The idea is to develop the ability to imagine, “feel with” and care about another person’s inner state. Alfie Kohn said that compassion is not just to imagine what its like to be in another person’s shoes but “what its like to have their feet.”

 

Start, as with other mindfulness practices, by calming and focusing the mind.

 

Sit up, near the edge of the chair, so your back is straight but not rigid. Close your eyes partly or fully. Then turn your attention inwards to your breath. Exhale, noticing how the diaphragm works to push out the air. Then notice the inhalation, how the diaphragm expands downwards on its own, and air comes in. Just notice this. Notice what it feels like to breathe in, to refresh yourself. And breathe out, focusing on the breath and letting go of thoughts or images.

 

Notice the quality of your awareness and attention. Is your mind clear or foggy? Focused or wandering? Awake or tired?

 

As you breathe in, let a friend or someone you get along with well come to mind. Just imagine him or her, or let descriptive words about the person come to you. Notice their face, mouth, hair, eyes. Notice how they look at you, their expression.

 

Then notice their whole body, how they stand, their shoulders, hands. Do they stand straight?  Are they relaxed or stiff?

 

Then go inside. What do you think this person is feeling? What clues can you get from their expression and from their posture about what they are thinking or feeling?

 

In this subtle way, you can teach students about reading another person, reading their body language and facial expression, which is one form of empathy.

 

Now imagine giving a simple gift to this person. The gift is merely a wish for the person to feel kindness, peacefulness and joy. Just say it to yourself: I wish this person kindness, peacefulness and joy. Imagine the person filled with this kindness, inner peacefulness, and joy. Notice how it affects them.

 

Standard compassion practices start with someone you are comfortable with or close to. Then you go to someone neutral. Then to someone you don’t know. Finally, you imagine someone you dislike or are angry with. Then you give the gift to yourself.

 

Just sit for a moment with the sense of kindness, inner peacefulness and joy being all around you, filling you.

 

You could end right there or you might add this visualization:

 

Imagine a ball of light appearing above your head, a beautiful light, maybe white, or golden, like sunlight. The light begins to flow into your body, from the top of your head down to your feet. It fills your body with a warm, healing light. Then it flows out from your feet to the feet of the other person. It flows from you to the person you imagined, up her or his feet, through their body to their head and out to the ball of light above your body. Imagine the light filling both you and the other person, connecting you both in a circle of light. Enjoy the connection for a moment.

 

You can have the light flow from you, or from you and the imagined person, out to the whole class.

 

I usually use a singing bowl to end all practices. If you don’t use one, then end the visualization with:

 

Now, return your awareness to your breath. Breathe out—then allow yourself to inhale– and exhale again. As you inhale, return your attention fully to the classroom remembering the sense of kindness, peacefulness, joy and connection.

 

Singing bowls can also be used when the room gets too loud and you want to quiet everyone. Just listening to the bowl sing can focus attention and give people a sense of inner quiet.

 

Students often report that it is easier to imagine giving kindness, peacefulness, and joy to others than receiving it themselves. It is difficult to feel deserving of such gifts. I think it was the Dalai Lama who said that in the U. S. you must be courageous to be happy—or to allow yourself the gift. However, imagining the gift of joy for another bestows it on yourself. By giving it, you receive it. It is so easy to lose sight of the fact that the joy you imagine is in yourself. That’s one reason why, as I pointed out in my last blog, there are many psychological and health benefits to being compassionate.

 

Likewise, the more anyone can be kind and compassionate to themselves, the deeper their capacity for compassion for others.  Being kind to yourself is something you can practice each moment. Whenever you realize your mind has drifted or when you become aware that a thought, judgment, or emotion has carried you off, in that moment, you can come awake. You hear your thoughts as just thoughts, emotions as just emotional energy. Instead of judging yourself negatively, you treat your thoughts and emotions kindly and as an experience to learn from.

 

I have so far talked about mindfulness and compassion in terms of what one teacher or student could do in or out of a classroom. There is a deeper question that needs to be asked: What can a whole school do to teach compassion? Ultimately, compassion works best when it is embedded in the structure and culture of the school community and curriculum. What can you do you to embed compassion in your community?

 

 

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” Dalai Lama

Compassion And Empathy, The Golden Skills

What is compassion? Empathy? I have to admit that I often lump these two together. Some educators have trouble using the word ‘compassion.’ It sounds too “spiritual” to them, whereas ‘empathy’ is something most anyone could support. Both empathy and compassion have the sense of “feeling with” another person, in some way feeling what another person is going through. But in what way do you feel the other? And why is this so important that it is called it the “golden skill?”

 

Paul Ekman defines three forms of empathy, the third being close to what I think of compassion.

  1. Cognition: an ability to discern the feelings of another or to “read” another person and the physical and action cues. A person like a sociopath can “read” another person but not care.
  2. Feeling: Internalize or “feel with” another person, body to body, sense to sense.
  3. Caring: “compassionate empathy” or to have a concern for another and the energy to help.

With compassion, you want to act to end the suffering of another person. You want to act in a kind, caring manner. You value the welfare of another person like you value your own welfare.  Hidy Ochiai once said compassion is being the other person.

 

With compassion, you do not help others in order to feel superior; that is pity. You do not simply feel a sense of sorrow about what they are going through; that is sympathy. Both pity and sympathy are based on an emotional distance with the other being. With empathy, that distance diminishes. The situation becomes more close up and personal. Compassion is when that sense of closeness compels action.

 

And it is this closeness that the students want. They want to know that other people can act for the good of another person, because they want to know that people can be caring. They want to feel that care themselves, both in the giving and in the receiving.

 

There’s always a group of students who get very cynical. They take a stance against the possibility of compassion in order to dare someone to prove otherwise. They argue that compassion, like altruism or selflessness, is impossible. People act only to get some reward or because it feels good. If it feels good, then it isn’t compassion; it isn’t a selfless act.  They think they have me or have compassion on the spear point of a logical dilemma.

 

I am always gladdened by their recognition that compassion feels good. When you act for the good of another, a sense of joy does arise. There is even good evidence that there are physical and psychological benefits from acting with compassion.  The problem is that the supposed dilemma masks the essential point. When you act in order to get the benefits then you lose the joy of compassion. The key is the intention. The joy comes only when the caring is selfless.

 

V. S. Ramachandran describes how, when you watch someone doing an intentional action, like reaching out for a sandwich, the motor control neurons in areas of your brain fire in a manner as if you were doing the action. You model in your brain what another person is doing. You then respond physically and mentally to your model almost as if it represents a distinct person.  You understand what the other person is doing through reading your response to your model; you understand through empathy.

 

The neuron systems which enable this empathy are called mirror neuron systems. If you see a person experiencing pain, your pain neurons fire almost as if you were in pain. Did you ever flinch back when you saw a person hit? Or smile when you saw someone smile? In this way you become the other person.

 

These neurons enable humans not only to empathize with others but to be sophisticated imitators. We mirror mostly unconsciously. We are so good at it that we need mechanisms in our brain and in our skin to prevent us from constantly imitating others. There is even a condition where people can’t stop their imitating; it is called echopraxia.

 

The ability to imitate in action and imagination facilitates learning and understanding. You learn through imitating the sound of a word, how to hold a hammer, how to write a formula—or solve a formula. As I said in my blog on imagination, you understand a character in a novel by creating a model of the person in your mind and then “reading” your response to the model. You can understand a time in history or how riding in a spaceship might affect you by creating a mental model and then reading your own response to the model.

 

Empathy and compassion facilitate thinking and communicating. In talking with students about how to write an essay or story, teachers often say “know your audience.” Without knowing your audience, it is difficult to write a coherent, focused piece. You know what to say only to the extent that you feel and imagine the people you are speaking with or writing to. Communication is not just expressing yourself, not just saying what is on your mind. You have to understand, to some degree, the mind of the other person.

 

What does expressing yourself mean? If no one hears you, have you had a conversation? ‘Con’ means ‘with’, ‘vers’ means ‘turn’, so a conversation can mean “turning with another” or turning together. What is on my mind changes depending on whom I am with and where I am. So, improving my ability to read, feel with, and care about another person aids my ability to communicate more clearly.

 

Empathy and compassion can be strengthened with mindfulness practices. Mindfulness strengthens the insula, which is an area of the cerebral cortex of the brain. It is  deep down, near the temporal, parietal and frontal lobes. It is  very connected to the limbic or emotion system, and to the mirror neuron system I spoke about earlier that is involved in understanding the emotion of others by experiencing the emotion in your self. The insula is also involved in the arousal of energy and focus. Compassion practices not only make the insula stronger; they ready you to act in a compassionate, kind or helpful manner.

 

Thus, teaching mindfulness and compassion practices can contribute to improving the environment in schools. It can improve learning, thinking and understanding. It readies students and teachers to act in ways which improve relationships and to intervene in actions like bullying which undermine relationships. Students and teachers will act to stop bullying because when they see it happen, they will feel the pain of being bullied, yet have the inner commitment and awareness to stop it.

 

So, when you feel a push to speak or act, especially when you are upset or angry, use compassion. Think about how you would feel hearing what you think you want to say. If you pity the other person, or feel very distant, what happens to understanding? Only by an empathetic or compassionate modeling and reading of another person’s intent do you understand what they meant to say and what you mean to say to them. Now that is a golden skill.

 

Next week: empathy and compassion practices.

Critical Thinking Part Three: The Process of Critical Thinking is Creative

In 1992, I saw a PBS television documentary called “The Creative Spirit” and it brought so much together for me. It proposed four steps in a process of creative thinking: preparation, frustration, incubation, and illumination. Just learning the techniques of an art is not enough to be creative. You have to develop a creative mind and attitude. I realized that critical thinking is also a process like creativity. You can’t just learn techniques and a vocabulary of “rational” thinking or problem solving and expect be a good critical thinker. You have to develop a whole process of living with a question or problem.

Here is an outline of the steps I propose for thinking critically about a question or problem:

1. Carefully construct and define the question or topic.

2. Prepare by immersing yourself in relevant material. Question sources, theories and assumptions. This is an area teachers know very well. As I described in an earlier blog, empathy and imagination are very helpful here. Define a thesis or first answer to the question, then confront that answer with an opposing antithesis.

3. Mindfully face your frustration, your fear of mistakes, or your anxiety when you realize your old ways of viewing the world won’t solve the problem or answer the question. Transform this energy into a broader focus on the task. Accomplish this by reflecting on your process. This requires monitoring what you’re doing, thinking and feeling, learning from mistakes, and directing the process accordingly.

4. Incubate: take a break, sit in silence, relax and let go of the whole question so it doesn’t overwhelm you, exercise, meditate or even “sleep on it.” Allow your mind the space to grow into an answer. Incubation can be the key for transforming frustration into the energy needed for persisting until a solution is created or discovered.

5. Insight: Formulate your new synthesis of the material.

6.In creativity, a testing period follows insight. If you create a script for a play, for example, you have to do a staged reading to determine if the play sounds right. In critical thinking, your conclusion must be tested. It is too easy to deceive yourself or get so committed to your old way of answering or solving a question or problem that you lose perspective. Or you can miss the implications of your answer. Use standards to facilitate testing: for example, evaluating the precision and clarity of the conclusion, the depth and breadth of the material examined, the flexibility and fairness in examining opposing positions, the implications of a theory. Test opposing theories to see which answer fits best.

 

Actually, these steps are more like conditions which make critical thinking possible. Each step or condition happens over and over again throughout the process. Questioning sources requires reflection on your process. You come to smaller insights in order to synthesize the material into a larger, more general conclusion.

 

These steps help the student integrate critical thinking into their whole life. The process recognizes, for example, that time off is required. It recognizes that the student’s emotions are part of the process. Without emotional awareness, students can get lost trying to figure out a complex question or complete an in-depth project. They lose the internal focus on understanding and shift to an external focus on being judged. Their drive to meet expectations, both their own and the perceived expectations of the teacher, can spiral into great anxiety. Mindful reflection gives the student the ability to recognize the early signs of anxiety. They can then step out of the spiral and return their attention to creating meaning out of all the information they are evaluating.

 

I think many teachers don’t recognize just what self-reflection requires. For example, in my school, we often ask students to reflect on their learning process. For students not familiar with mindfulness, sincere and skillful reflection is difficult. After one or two mindfulness experiences, I ask students “how many thoughts did you have?” Most students say they have few or no thoughts. They have little awareness of all that is going through their mind because they don’t know how to look. They need to learn a methodology of inner awareness. If they are unaware of what is going on in their mind, how can they self-reflect? And how can they use self-reflection to monitor and direct their critical thinking?

 

One example of an in-depth critical thinking project I used in some philosophy and history classes was a personal essential question project (PEQ). This gave students a way to shape their own education. A PEQ was a “big question” related to the course material requiring the formulation of a general conclusion or theory as an answer. The student chose their question, one which interested and/or intrigued, frightened, upset, excited them. It required research, analysis and synthesis. They would then present their research, reasoning and conclusion either in a lengthy essay or, occasionally, through a multiple-media presentation. This project usually took about four months to complete. Students undertook the project in addition to the regular classwork. Each student had a support group of other students. Every few weeks the students would get feedback on their progress either in person or through written comments on research summaries, drafts, etc. from me and/or their support group.

 

Defining the question in a way that a possible solution could be found was the first tricky step. Some questions could not be answered, only understood better. It was also tricky to pinpoint what the real question was which a student wanted to answer

 

Student essential questions varied greatly. They had questions about the environment, political systems, ethics, gender roles and power, the causes of anti-semitism, racism, the nature of bias, truth, suffering, violence, how to deal with their awareness of death, even what factors determine what’s fashionable. The project was like an intellectual rite of passage. It told the student that meaningful personal questions could be answered. It taught the student about applying critical thinking to their daily concerns.

 

Students theorized that culture helped people deal with death. That fashion followed what rich people did. That the way women were treated was correlated with the religion of the culture and with how the environment was treated. That there was such a thing as truth, but its not what most people think. Their conclusions were often creative—new to them, new to me.

 

Our intellectual work might seem to be about doing well in school or formulating ever deeper and wider generalizations or theories—creating intellectual gems. But as I said, it is not ultimately about those gems. Our ability to think critically is part of our larger ability to learn from and live our lives more deeply and thoughtfully. It is about improving our ability to better integrate information, synthesize conclusions, and reflect on our beliefs, actions and decisions so we can better understand the effects of those actions and decisions on others and our world. And to use emotion, empathy so we can also be more ready to act appropriately on what we understand.

You Don’t Teach Mindfulness, You Share It.

Bringing mindfulness practice into a classroom is one of the most productive and helpful things you as a teacher could do for your students and yourself. There is so much that mindfulness can teach you, about your own mind, about the relationship between your mind and the environment around you. So don’t even think of mindfulness as something you are teaching students. Instead, think of it as sharing something you enjoy and find beneficial. Think about it as something which facilitates a positive educational relationship between you and your students.

 

When you lead students in the practice, make leading your practice. Only introduce in the classroom what you yourself have digested. That way you lead not from something you have read about or memorized but from your own awareness in the moment. You open yourself to your own mind in order to be in touch with what the students are experiencing. You face your thoughts, feelings, sensations, fears, joys to show students that it can be done. And by entering the classroom with the mindfulness you have developed in your own practice, you illustrate the benefits of practice.

 

So you can’t lead students in mindfulness unless you practice it on your own. As my Karate teacher, Hidy Ochiai, said, “You can’t give what you don’t have.” If you don’t want to practice mindfulness yet, you can still start the class with silence or progressive relaxation and imagery. Sometimes, I ask students to listen to a singing bowl and determine how long they can hear its fading song.

 

Only if you are familiar with the inner landscape revealed by mindfulness can you lead students through it. If you don’t practice, students will know it. Just be honest with students when answering questions. If you don’t know something, say so.

 

When I first started introducing mindfulness to my classes, I never led a practice until students asked me to do it. I wanted to give them a sense of autonomy, control. I always talked first about research on the benefits of mindfulness and how it had benefitted me. I told stories about proficient meditators. I wanted to make it personal, real, exciting.  One story was about the man many neuroscientists and magazines called “the happiest man alive,” Mathieu Ricard. Ricard holds a doctorate in Biology and is a Tibetan monk. A few of my students and I heard him speak at a conference on education and thought that he was one of the most incisive speakers we had ever heard. The result of all this was that students almost pleaded with me to give them instruction and time to practice.

 

In magazines and books on mindfulness, experts talk about practicing because it decreases stress and anxiety, improves focus, attention, and emotional clarity. But there is a hidden danger here. The answer to the question, “Why practice mindfulness?” is not to reduce stress, etc.. Practice mindfulness in order to practice mindfulness. Practice mindfulness because when you’re mindful you’re more fully awake in your own life. If you practice in order to reduce stress, what happens when, in your practice, you feel stressed? Or you feel frightened? Or bored? You then turn away. You feel like your experience was bad and that you were unsuccessful. No. If you feel your stress, but aren’t controlled by it, you were very successful. When you feel sensations and thoughts associated with stress as something you can study and learn from but don’t have to respond to, then you can let them go. When you notice your habitual response to a situation or sensation, then you can free yourself from the habit. You feel capable of handling whatever arises.

 

When you practice, thoughts, insights, fears, memories, and joy all come to you. The object of mindfulness, as I said, is to be aware of all this. This requires that you value that awareness and that the classroom feels like a safe place for you and your students. Before doing a practice, tell your students about the practice and let them chose to participate, sit quietly, or maybe write in a journal.

 

When I meditate or practice mindfulness, I sometimes get insights into my blog or what I might teach. I value the blog and my teaching, so I get the urge to write down the insight. I fear losing it. But when I begin to write, I am no longer aware of my awareness. I am also no longer in the mindset that fostered my insight. By grasping onto the thought as if it were a valued intellectual possession, I lose the insight-mind and replace it with a grasping mind.

 

Some teachers who practice mindfulness feel uncomfortable sharing it with students. They have this image of what a mindfulness teacher should be. This image has feelings attached to it, maybe feelings of not being good enough. Treat this image and the attached feelings in the same way that I have to treat my urge to write everything down. Just notice it and let it go. The image and feelings are just a construct that came into your mind only so you could notice how you were thinking and let it go.

 

Lead mindfulness practice as if it were a gift, not just from you to your students but to you from them, the school and your profession. Invite their participation, don’t pressure it. Then you will inspire your students. Mindfulness will grow. If you try to lead what you don’t value enough to practice, why should the students value it? Mindfulness will disappear. It will become just another good intentioned educational technique that people never committed to enough to make it transformational. Make it transformational for yourself. Commit to the practice and you and your students will benefit greatly.

 

A note: As I re-read this blog, I feel the influence of Hidy Ochiai in every aspect of it. A good teacher’s influence is ubiquitous. It hits us in unanticipated ways. In this case it made me deeper and kinder. Thank you, Sensei.

Is Governor Cuomo Supporting Education or Undermining It?

Last week, according to the New York Times, Governor Andrew Cuomo attacked New York State education officials for an “attempt to water down his new teacher evaluation system that was one of his earliest legislative triumphs.” The context is that the New York Board of Regents, due to mistakes in the rollout of the Common Core, proposed a two-year moratorium on holding teachers accountable for student test scores. The governor opposed the moratorium. He said it was unnecessary; the existing policy already allowed teachers to ask that the test scores of their students not be counted in teacher accountability ratings if the students were unfairly affected by problems with the rollout. The real issue here is why have such an accountability system at all? This system is more of a threat to education than a triumph. Does the Governor sincerely believe that this system would improve education in New York? That it would force teachers and schools to “do a better job” and thus create more equity between how richer and poorer school districts educate their students?

 

Standardized testing has never helped create equity and never will. The increased testing brought about by the Bush administration’s No Child Left Behind legislation did not lead to equity in school funding or improve education and neither will the Common Core assessments. Fair Test, the National Center for Fair and Open Testing, published a report on NCLB in 2004 clearly stating that making the boosting of test scores a priority in schools does not improve education. In fact, it detracts from education. Sanctioning schools that do not improve test scores is “counterproductive.” Holding teachers responsible for such scores is likewise counterproductive. To teach in any classroom, let alone a very challenging one, teachers need to be able to be creative. They need to feel trusted by the administration and community so they can adapt their methods to the individual students. The scrutiny and pressure of “raise scores or lose your job” undermines trust and creativity.

 

Linda Darling-Hammond takes my argument further. She points out that when school reform is used as a lever for external control of schools, as Cuomo’s system does, these strategies are “unlikely to be successful and the assessments are unlikely to be equitable because they stem from a distrust of teachers and fail to involve teachers in the reform process.” Tests should be used to provide teachers with “practical information on student learning,” not rate students and teachers. Instead of a top-down system, she calls for measures in which teachers and their communities work together to self-reflect, critique, correct, and renew their programs.

 

According to Fair Test, young people of color unfairly suffer from standardized testing. They point out that “the use of high-stakes testing in an overall environment of racial inequality perpetuates that inequality through the emotional and psychological power of the tests over the test-takers.” The inequality of resources in many districts which primarily serve people of color hits those students very personally. It leaves the message that the political system doesn’t care enough about them. If they want an education, they must work even harder to get it.

 

The Common Core says that one of its goals is College preparedness. Fair Test argues that standardized “tests provide no social or educational benefit. They do not improve college or employment readiness.” Furthermore, as I argued in an earlier blog, high stakes tests increase the level of fear in education and undermine creative thinking. Diane Ravitch points out in The Reign of Error that no nation tests as much as the U. S. now does. Supposed reformers claim that we are falling behind other nations, one of which is China. Yet nations like China and India look to the U. S. as a model for teaching how to think independently and creatively. Vivek Wadhwa, an Indian American technology entrepreneur, wrote in Business Week that “the independence and social skills American children develop give them a huge advantage when they join the workforce.” American students “learn to experiment, challenge norms, take risks… This is why America remains the world leader in innovation.” Does Governor Cuomo want to undermine that independence of mind by testing students (and teachers) into submission?

 

In my history class several years ago, I had a student with severe anxiety. The class was portfolio based and required an assortment of assessments. For the first quarter of the year, she could sometimes write a paper, do research, collaborate with other students to some degree, but rarely passed a quiz and failed the one test I gave. By the end of the year, she had completed her portfolio and passed the difficult final exam with a score of 75%–the passing score was 70%. Yet, when it came to the New York State Regents (a standardized test in Global Studies), which most students thought was easier than the final, she froze and did not pass. She faced more personal obstacles than I would wish on anyone, made more progress with her skills and learned more material than most of the students. Yet, according to the state, she did not do enough. She had to re-take the test and finally passed. Some people might say that the experience made her stronger or that students need to learn how to face adversity. She had enough adversity to face just coming to class and doing her work. Unreasonable adversity is institutionalized suffering. Such tests tell students that compared to their test grade, all else is secondary. That’s just wrong.

 

According to the Albany area NPR station WAMC, the governor’s new budget increase of $608 million falls short of the $1.9 billion called for by many legislators and education advocates to simply “maintain current programs and restore others that were cut over the last five years.” If the Governor was truly in support of public education he would be searching for ways to raise the revenue to fulfill these needs. Instead, he called for reducing many taxes, for example corporate taxes, and raising the cap on estate taxes.

 

So, I ask Governor Cuomo: Are you sincere in claiming you support public school education? Your support for standardized testing, and the evaluation of teachers partly based on those tests, argues otherwise. Failing to commit to raising the money to maintain current programs, restore ones recently cut, and reduce inequity in school funding argues otherwise.

 

And unfortunately, I think that too many politicians need to be asked the same questions.

 

Critical Thinking Part Two: Imagination and Visualization

 

Visualization is a natural capacity of the mind. It can be defined as “the conscious, volitional creation of mental sense impressions…” We generally think in images. To go beyond the superficial meaning of language we use mental imagery. The imagination connects us to our emotions. When you read fiction, or daydream or night dream or remember something, it is easy to notice images running through your mind. But it is not always obvious how you use imagery in possibly all of your thinking.

 

You could practice visualizations on your own, lead or be led by others. In my book, Compassionate Critical Thinking: How Mindfulness, Creativity, Empathy and Socratic Questioning Can Transform Teaching, I also describe inquiry practices which directly use visualization for examining evidence, finding solutions, revealing hidden attitudes, synthesizing material or gaining insight. The process I will be describing today is not mindfulness. It strengthens the ability to create and apply imagery. For teachers, it helps students be more relaxed and focused in class. It directly connects course material to student’s lives and so provides intrinsic motivation for learning. With enough experience, you can do a visualization in about ten minutes.  In order to lead others, you must practice on your own first. Read hyperlinked or other resources.

 

The method begins with simple progressive relaxation and then proceeds to a mental journey. The relaxation section will last two to four minutes. Give students choices, not only as you lead the exercise but whether or how to join in. For some students, closing their eyes in class could be frightening or initiate fearful memories. Instead of simply visualizing they can free write in a journal, for example. Unlike mindfulness, students can also choose to sit back or rest their head on the desk in front of them. I usually play calming music in the background. The following is a sample visualization on the novel Demian, by Herman Hesse.

 

Today, we will meet Sinclair in a new light, as we are first introduced to him in Demian. First:

 

When you are ready, sit back and relax. Assume a position that is restful, comfortable and that you can stay in for five minutes or so. If you want, you can close your eyes when you’re ready, close them partly or fully, now or in a few minutes. Do what feels right. For example, you could put your attention on your forehead or your feet, your hands or shoulders. Wherever you feel most comfortable. Calmly, breathe in, taking it nice and easy; then breathe out. As you breathe in, can you feel the subtle sensation of your forehead expanding very slightly? Just notice it as you breathe in. Then, as you exhale, notice how your body naturally relaxes, settles down. You might settle more into the chair or feel heavier or warmer.

 

Keep the voice calm yet natural. Relaxed. You are teaching a relaxation method. Pace yourself so you introduce a new image or question just after the previous image has formed for your students.

 

Move you attention to muscles near to where you began. As you breathe in, the area might expand a little; simply notice it. Then relax, settle down, let go as you breathe out. Your face, shoulders, or arms might drop. Do you feel any warmer, heavier? Just allow yourself to relax. Pause.

 

Now allow a flower to come to mind, any flower will do.

 

If not a flower, pick something that you think will be considered safe, familiar and of interest to your students. A tree? A quilt? A butterfly? A stone? An animal? One point of the flower is to get the mind ready for something more complex by starting with something simpler. This simple experience can be great fun. However, always remember that when people are relaxed and trusting of you, their minds will move instantaneously, at a mere hint.

 

Some students expect one thing, like a rose, and get something different, like a dandelion. It is important that there are no wrong flowers. In some cultures, the colors or specific animals have a meaning. This can be an interesting topic for research. For now, just notice and relax with what comes.

 

In teaching about primal cultures and religion, I had students visualize first a flower, then an animal. Visualizing an animal can be very revealing and exciting. Early humans, as in the art caves, extensively portrayed other animals with remarkable detail and aliveness. Humans, if portrayed at all, were stick figures, except for the shaman figures which were part human, part animal. Early humans obviously felt very connected to these animals. Most students even today easily bring to mind an animal.

 

Just notice what flower comes up for you. It might be one you know or have seen at your home. It might be one you imagined or read about.  Either way, it is fine. What shape do you see? Feel? What colors? Sometimes, you will simply see the flower. Other times, your mind will give you words that describe a flower or feelings. Just notice what comes to you. Is there a fragrance?

 

How big is the flower? How does the flower attach to the stem? What color is the stem? What is the feel, the texture?

 

The first time you lead a visualization, just do this much. After you’ve done this a few times, students will need less time to relax. Use mostly simple questions to develop detailed, concrete images. As much as it makes sense, refer to multiple senses. Transitions are important. They require the most sensitivity to how students might take your words.

 

Behind the flower is a beautiful path. Sinclair will soon emerge in the distance, from down the path. Can you picture him? What words come up for you about him?

 

Here are some sample questions you could use to guide such a visualization. Use those which best fit your goals. Remember to make the visualization clear and concrete.

 

Notice how he walks. Does he stand straight? Does he stride, slouch or look calmly around him? How tall is he? What color hair does he have? How is he dressed? When you see him, what is your response?  When you hear his name, do any feelings arise?

 

Are you happy to see him? Are you upset with him? Do you want to tell him something? Is there someone on his mind? Who? What might he want to say? If Sinclair were a flower [or an animal] what would he be? Does he remind you of any other literary characters? Is he like you in any way?

 

Return attention to the classroom gradually. Proceed in reverse order of how you left, but in less detail.

 

Now, say goodbye to Sinclair. Remember that you can return any time you want. You can remember anything you want that happened here. Once Sinclair turns and walks down the path, notice the flower, its shape and color.  Pause. Then return your attention to your breath. With each breath you will be more and more aware of the room and the people around you. Your awareness will return fully to your body. Feel its weight on the chair or your hands on the table. Can you hear the music? Other people in the room? Pause. Move your fingers. Your toes. As you take a deep breath, gradually sit up. Open your eyes. Stretch. Notice the room and how it feels to be here.

 

Eventually, you will be able to simply ask the students to relax, close their eyes if they chose or focus on the table top, settle down. Do the warm up exercise, then go to the visualization that ties to your class material. After the exercise, always process the experience with a journal prompt or a small group or whole group discussion. The processing will hopefully lead right into the heart of the lesson.

 

How was that? Were you relaxed? Did a flower come to you? Share with us the name and color of the flower. Did you learn anything about Sinclair? Name one thing.

 

I used this type of exercise over several years and with very diverse groups. If a student says that nothing came to them, that’s fine. If you sense something is bothering the student, talk one-on-one. Everyone is different. Years ago, before I started using mindfulness or a writing exercise before each class, I had a class of mostly middle school, active, even hyperactive boys. I thought they would never be able to do the exercise; I was wrong. They loved it. They relaxed and images came readily to mind. At least once a week after that, they asked to do a visualization.

 

There are other great methods for strengthening student ability to use the imagination in thinking critically. What do you do?

 

**One book I recommend is: educator and author Kieran Egan’s wonderful book Imagination In Teaching And Learning: The Middle School Years,

Critical Thinking Part One: Critical Thinking And Imagination

What is critical thinking? One element of critical thinking that most everyone agrees on is “higher order thinking,” which includes evaluating the appropriateness of evidence, the truth of propositions, and the soundness of arguments. My former principal, Dave Lehman, wrote a series of articles which get to the heart of the matter of critical thinking and how to teach it. He quoted Daniel Willingham, Professor of Psychology at the University of Virginia, as saying: “From the cognitive scientist’s point of view, the mental activities that are typically called critical thinking are actually a subset of three types of thinking: reasoning, making judgments and decisions, and problem solving.” Dave argues that this statement is a good beginning but incomplete. I agree. Other elements need to be included, like imagination, emotional regulation, and self-reflection.

In the 1960s, Roger Sperry and others carried out experiments on the human brain. They cut the corpus callosum, which is a large bundle of neurons connecting the right and left halves or hemispheres of the upper portion of the brain. His experiments disclosed differences in how the two hemispheres functioned. These differences seemed at first to be consistent with earlier theories about rational thinking and creativity. The left was thought of as the critical thinker, the languaged brain, analytical and sequential. The right was thought of as artistic, holistic, creative.

More recent brain research has shown this early conclusion to be inaccurate.  Both hemispheres have been found to be involved, in some way, in all human activities. The differences between the functioning of the two hemispheres have been found to be more subtle. The different areas of the brain work in a more interrelated fashion. You can’t understand how the brain works by only studying it as distinct parts. Likewise, you can’t understand how a person thinks critically without studying emotion, creativity, self-reflection and imagination.

‘Critical’ comes from the Greek ‘kritikos’, able to discern, and ‘krinein’, to sift, judge, or separate. To separate, as in analyze or break down into component parts. But ‘discern’ also means to perceive or understand what is not immediately obvious or what might be beyond your previous viewpoint. It means to perceive, as much as possible, the whole or the truth.

How does critical thinking utilize imagination? For example, how would you proceed to answer this question, which frequently comes up in my class on the history of human ideas: “Why did early humans create so much art?” Or maybe, “Why did they do any art?” Students often reply, “They did it because it was fun.” But that answer needs to be questioned further. Students need to empathetically place themselves in the world of ancient humans. They could start by visualizing, for example, a world without any buildings. They need to immerse themselves in more information. One form of art created was extensive wall paintings in caves in southern Europe, Africa, Australia and other places. In France, for example, some of the caves were extremely difficult and possibly dangerous to access. Access involved crawling though long, narrow tunnels. Students decided to research in different groups various aspects of how the cave painters lived: their food, religion, other species populating the world back then, tools, possible origins of language. A group of five or six studied the paintings in detail and then reproduced the art on the walls of a rarely used stairwell of the school. One day, when the work was complete, this group had the students line up. And one by one they entered the stairwell. It felt like a cave. The only sound was the music of a flute. The only light source was a series of small lanterns placed near the painted walls. When we had all entered and sat down on the cave floor, I led the students in a visualized journey into what being in the caves might have been like. Then the student-artists discussed the paintings.

We created the activity together. I bet most still remember the experience. It enabled the class to feel engaged and develop a more in-depth perspective. They could then analyze evidence, evaluate theories and derive their own conclusions.

This type of activity is not limited to history classes. In an English class, you could imaginatively journey into situations depicted in a novel. Or in a science class you could journey though a cell or the orbits of electrons. Or outside of class you could journey into the mind of a friend that you had an argument with. Critical thinking is not just logic or problem solving. It requires imagination.

My next blog will be about an enjoyable way to strengthen and teach with the student’s natural ability to imagine. Other elements of critical thinking and mindfulness will come up in future blogs.

 

Sources:

Lehman, David. “Thinking About Teaching Thinking Part 1, What’s The Urgency?” Connections. : 10- 14. NSRFHarmony.org/connections/2013.May.Connections.pdf

Lehman, David. “Thinking About Teaching Thinking Part 2, How Can We Do It?” Connections. : 7-15. NSRFHarmony.org/connections/2013.July.Connections.pdf

McGilchrist, Iain, The Master and his Emissary: The Divided Brain and the Making of the Western World, New Haven, Connecticut, : Yale University Press, 2009.

The photo is of my student’s cave art.

Practicing Mindfulness and Awareness, Kindness, and Letting Go

How do you begin a class with mindfulness or practice it yourself? Once you and your students have all entered the classroom and greeted each other, invite your students to join you in practice. Or if you’re by yourself, commit yourself for a certain length of time, and even set an alarm, so you can focus on the practice, not on keeping time:

 

Let’s begin class today with a short mindfulness practice or just enjoying the fact that we’re here together. The focus will be on the breath and calming mind and body. Or if you’d prefer, simply sit quietly or take out a journal and do a free write.

 

Push away from your desk. Sit up straight but not rigid, near the front end of your seat, so you don’t get tempted to slump. Or, if you’d like, sit cross-legged on the floor. Then turn your attention inwards. Exhale through your nose, and then notice how you inhale. You do it naturally, spontaneously, don’t you? Just notice the sensations of breathing.

 

Mindfulness is both a practice and an open, curious, moment to moment awareness. When leading a practice use a calm tone of voice. Giving choices to students is important, so they feel empowered and that their own preferences are important to you.  When possible, give two or three choices. Some students won’t want to close their eyes, so give them a few different alternatives. Never force anything. Speak clearly, while monitoring your own feelings and thoughts as they arise so you can be in tune with the students.

 

Close your eyes partly or fully. Or if you want to leave them open, pick a spot on the floor about three feet in front of you, and let your eyes rest on that spot. Notice what it feels like to take in a breath. You might notice your body expanding slightly with the breath. Simply notice the sensations as you inhale. As you exhale, notice the sense of exhaling. Notice how your body can let go, settle down, relax a bit. It’s like a momentary holiday.

 

Never lead something that you haven’t practiced many times. Before leading any exercise, imagine doing it with your particular students, so you note who might have difficulty with it and what they might be feeling. Start with just this much, just two minutes.  You, and the students, will soon want more. Do the rest of this practice when you’re ready.

 

Once your mind and body quiet, you might notice awareness of what is going on inside yourself on a new level. You can become aware of awareness itself. You might begin to hear thoughts and beliefs or feel sensations that were previously automatic. You might feel pressure to immediately react to these thoughts and feelings and to take them as important. Instead, let whatever arises be the object of awareness. Even the sensation of pressure. By simply noticing, instead of a thought or sensation dominating your mind, your mind becomes simply noticing, becomes awareness itself.

 

Notice how long or short, deep or shallow your breaths are. (Pause.) Notice if any place in your body is tense. Go to that area with your awareness and just notice it. Notice how the area expands as you breathe in. Then relaxes, settles down as you breathe out. There is a natural rhythm here. Then go to another part of your body. Notice how you breathe in from that area. Notice your body expand as you breathe in and lets go as you breathe out.

 

If you feel tension, you might immediately react with an impulse to run away from the feelings. Or if you feel pleasant sensations, you might feel an impulse to grasp onto them and not let go. You might not want these unpleasant feelings and thoughts to be there; you might not want the pleasant ones to end. Or sometimes you might feel confused or not want to do anything. Your awareness might switch from the initial feeling to your response to the feeling. The two are different.

 

If you find yourself drifting away, just notice it and gently return your awareness to the breath.

 

What do we do when we realize we lost our focus or got caught by a train of thoughts or responses to sensations? Maybe we spent a few breaths engaged in a memory or following the sound of someone laughing in the hall. We all lose focus at times. If at the moment of realization we get down on ourselves, we lose focus again. If we get angry at the people disturbing our practice with laughter, or angry with ourselves, we lose focus. If we are kind, gentle, and committed to returning attention to awareness, we regain focus. We feel good.

 

The initial sensations or feelings of an emotion have a message for us. But we lose the message contained in the initial feeling when we switch attention from it to our emotional response. So if possible, return to the initial feeling, before memory or language arise.

 

We are learning how to respond to life itself, to be kind, gentle and aware. We are helping ourselves and our students learn how to return attention over and over again to the object of attention.

 

If you notice a student is falling asleep, just smile and take that in. If someone is having difficulty, their breathing rate is increasing or they seem to be getting lost in a painful memory, offer other points of attention to the class⎼ suggest students could focus on the feeling of their feet on the floor or their hands on their lap. Or if there is a gentle breeze outside or birds calling, you could offer that as a point of focus. Never force or pressure participation. You need to be aware of your own responses when you notice your students not participating and take it as a message to return your own focus to the breath.

 

If any thoughts or images arise, just notice them with your inhalation, and then settle down, relax, let go as you exhale.

 

Part of why we react to sensations as we do is because of our past experiences or the ways we were taught to respond. Many of us carry painful memories or trauma. We might have developed automatic ways to respond situations that undermine our sense of autonomy. We might fear awareness or simply were not taught how to be so aware. We might have become unsure of our ability to handle a situation. We might have beliefs or theories about reality that have not been carefully questioned.

 

For example, if we feel a pain in our chest and imagine it is a heart attack, the level of pain goes up. If we realize it is acid reflux, our fear decreases considerably. Mindfulness is not psychological analysis. We are just breaking down automatic responses by becoming aware of the simplest elements of our experience. What is the feeling of our feet on the floor? Taking a breath? Keep it simple. Yet, nothing could be more profound.

 

Just sit for a minute with the calm and quiet of having nothing to do but breathe in and breathe out or listen to bird calls outside the window.

 

And once we develop the ability to just sit with whatever arises for us, we have patience with ourselves and with others. We are kinder to ourselves and we allow ourselves to think more deeply. If something arises that we feel uncomfortable with in the situation, we know we have choices about how to respond. We can go back to putting our attention on a simpler sensation or switch to another practice. Or we can persist in completing even what feels difficult.

 

Or if we have to face a difficult task and we feel a tightness in the belly or a shaking in the knees, we just feel it. We understand the sensation as a message that we need to wake up and concentrate. Then once the message is delivered, we let the sensation go and return to the situation of the moment.