Mindfulness
Podcasts and practices
- Guided Meditations by Dr. Susitna Banerjee of U of T
- Dr. John Vervaeke of U of T leads two practices from the Vipassana tradition: Finding Your Centre and Finding Your Roots
- Meditations and conversations by Mindful Moments facilitators
- Stretch, breath and relax. Scan through University College’s Instagram Reels @ucstudentlife for mindfulness-based practices facilitated by the Mindful Moments team.
- Guided meditations for teens
Videos
- U of T professors and staff introduce mindfulness and its applications
- Norman Farb from U of T draws from emerging behavioural and neuroimaging research to investigate mindfulness and well-being
- Sharon Salzberg on our relationship with pain and suffering
- Yoga, stretching and mindfulness breaks provided by U of T
- Self massages:
- Self massages with Yoga Tune Up balls
Books
University of Toronto Libraries has several of these books and many others. Some are available online.
- What Now; Mindfulness in your 20s and Beyond – Yael Shy
- The Mindful Twenty-Something: Life skills to handle stress…& everything else – Holly B. Rogers M.D.
- Wherever You Go There You Are – Jon Kabat-Zinn, PhD
- Mindful of Race – Ruth King
- Zen and the Art of Saving the Planet – Thich Nhat Hanh
- When Things Fall Apart: Heart Advice for Difficult Times – Pema Chodron
- Integrating Mindfulness into Anti-Oppression Pedagogy: Social Justice in Higher Education – Beth Berila
Research and academic articles
Hundreds of peer reviewed articles on mindfulness are published each year and available through University of Toronto Libraries. The articles below are examples of areas of research and discourse on the topic.
- Meta-analysis of research findings on the benefits of mindfulness
- Association of Dispositional Mindfulness with Stress, Cortisol, and Well-Being Among University Undergraduate Students
- Teaching meditation to college students within an historical and cultural context: A qualitative analysis of undergraduate reflections on contemplative practice
Benefits of yoga in higher education
A selection of peer reviewed articles from 2013 – 2022.
- Effects of yoga in a physical education course on attention control and mental health among graduate students with high sensory processing sensitivity
Amemiya, R., Takahashi, G., Rakwal, R., Kahata, M., Isono, K., & Sakairi, Y. (2020). Effects of yoga in a physical education course on attention control and mental health among graduate students with high sensory processing sensitivity. Cogent Psychology, 7(1), 13. https://doi.org/10.1080/23311908.2020.1778895
This study aimed to examine the effects of yoga on attention control (AC) and mood states in graduate students with high and low sensory processing sensitivity (SPS) in a physical education course setting. The results suggest that yoga in physical education for graduate students with high SPS promoted AC and improved mood states.
- A feasibility study of a program integrating mindfulness, yoga, positive psychology, and emotional intelligence in tertiary-level student musicians
Bartos, L. J., Funes, M. J., Ouellet, M., Posadas, M. P., Immink, M. A., & Krägeloh, C. (2022). A feasibility study of a program integrating mindfulness, yoga, positive psychology, and emotional intelligence in tertiary-level student musicians. Mindfulness, 13(10), 2507-2528. doi:https://doi.org/10.1007/s12671-022-01976-7
This study examined the feasibility and preliminary effectiveness of the so-called CRAFT program, based on mindfulness, yoga, positive psychology, and emotional intelligence, to improve psychological well-being, psychological distress, emotional regulation, and physical flexibility amongst tertiary education student musicians. These results indicated that the CRAFT program is a promising intervention for improving mindfulness skills and health and well-being states and abilities amongst higher education student musicians.
- The effect of hatha yoga intervention on students' creative ability
Bollimbala, A., James, P. S., & Ganguli, S. (2020). The effect of hatha yoga intervention on students' creative ability. Acta Psychologica, 209, 7. doi: https://doi.org/10.1016/j.actpsy.2020.103121
Building on this research, this study uses Randomized Controlled Trial (RCT) to understand if an acute combinatory intervention, involving both physical and mental exercises embodied in Hatha yoga can improve individual creativity. The results show that while Hatha yoga significantly improves divergent thinking, the control group shows deterioration in divergent thinking. There is no effect on convergent thinking. These findings lend some support to the executive function hypothesis.
- The effects of yoga on student mental health: A randomised controlled trial
Elstad, T., Ulleberg, P., Klonteig, S., Hisdal, J., Dyrdal, G. M., & Bjorndal, A. (2020). The effects of yoga on student mental health: A randomised controlled trial. Health Psychology and Behavioral Medicine, 8(1), 573-585. doi: https://doi.org/10.1080/21642850.2020.1843466
In this study we aimed to determine whether yoga, a popular and widely available mind-body practice, can improve student mental health. Our findings suggest that yoga has a moderately large and lasting effect, at least for some months, reducing symptoms of distress and improving sleep among students.
- A randomized controlled trial of mindfulness versus yoga: Effects on depression and/or anxiety in college students
Falsafi, N. (2016). A randomized controlled trial of mindfulness versus yoga: Effects on depression and/or anxiety in college students. Journal of the American Psychiatric Nurses Association, 22(6), 483-497. doi: https://doi.org/10.1177/1078390316663307
The main objective of this study is to compare the effectiveness of two different types of intervention practices (mindfulness vs. yoga) and a non-interventional control group in mitigating the effects of depression and/or anxiety in college students. Depressive, anxiety, and stress symptoms decreased significantly ( p < .01) from baseline to follow-up conditions in both the mindfulness and yoga intervention groups. The changes in mindfulness scores were also significant in both groups. However, the changes in self-compassion scores were significant only in the mindfulness intervention group. No significant changes in the control group were demonstrated.
- Mindfulness and emotion regulation: Promoting well-being during the transition to college
Finkelstein-Fox, L., Park, C. L., & Riley, K. E. (2018). Mindfulness and emotion regulation: Promoting well-being during the transition to college. Anxiety, Stress & Coping: An International Journal, 31(6), 639-653. doi: https://doi.org/10.1080/10615806.2018.1518635
The present study examined the contributions of mindfulness and adaptive emotion regulation abilities in maintaining well-being during the transition to college. We further examined experience with mind–body practices, which may promote mindfulness and positive adjustment. Compared to mindfulness, adaptive emotion regulation abilities largely demonstrated stronger cross-sectional and longitudinal associations with well-being. However, mindfulness uniquely protected against changes in depression for students with greater emotion regulation difficulties. Promoting mindfulness practices and adaptive emotion regulation abilities at the start of college may build resilience in undergraduate students.
- Yoga practice in a college sample: Associated changes in eating disorder, body image, and related factors over time
Kramer, R., & Cuccolo, K. (2020). Yoga practice in a college sample: Associated changes in eating disorder, body image, and related factors over time. Eating Disorders: The Journal of Treatment & Prevention, 28(4), 494-512. doi: https://doi.org/10.1080/10640266.2019.1688007
Yoga practice is associated with improvements in eating disorder (ED) symptoms and body dissatisfaction. This study continued to evaluate this relationship while also assessing changes in variables negatively associated with ED symptoms (self-compassion, mindfulness, body appreciation, self-efficacy) that are emphasized throughout yoga. Participants were recruited from a university-implemented yoga course. Results suggest yoga may be associated with concurrent changes in protective and risk factors for ED in a college population.
- Effects of a single physical or mindfulness intervention on mood, attention, and executive functions: Results from two randomized controlled studies in university classes
Müller, C., Dubiel, D., Kremeti, E., Lieb, M., Streicher, E., Siakir Oglou, N., . . . Karbach, J. (2021). Effects of a single physical or mindfulness intervention on mood, attention, and executive functions: Results from two randomized controlled studies in university classes. Mindfulness, 12(5), 1282-1293. doi: https://doi.org/10.1007/s12671-021-01601-z
The primary objective of this study was to examine the effects of one-session physical or mindfulness training on university students’ mood, attention and executive functions in two separate randomized studies. These results indicate that a short bout (15-min) of physical or mindfulness activity in a university learning setting positively affected dimensions of mood and cognition known to support academic learning.
- Effect of laughter yoga on mental symptoms and salivary cortisol levels in first‐year nursing students: A randomized controlled trial
Ozturk, F. O., & Tezel, A. (2021). Effect of laughter yoga on mental symptoms and salivary cortisol levels in first‐year nursing students: A randomized controlled trial. International Journal of Nursing Practice, 27(2), 10. doi: https://doi.org/10.1111/ijn.12924
The aim of this study is to evaluate the effect of laughter yoga on mental symptoms and cortisol levels in nursing students. Laughter yoga can provide an effective means to help first-year nursing students cope with stress and reduce mental symptoms.
- Comparing the psychological effects of meditation- and breathing-focused yoga practice in undergraduate students
Qi, X., Tong, J., Chen, S., He, Z., & Zhu, X. (2020). Comparing the psychological effects of meditation- and breathing-focused yoga practice in undergraduate students. Frontiers in Psychology, 11, 8. doi: https://doi.org/10.3389/fpsyg.2020.560152
The present study aimed to compare the psychological effects of meditation- and breathing-focused yoga practice in undergraduate students. Yoga practice with a focus on breathing is more effective than that with a focus on meditation for undergraduates to retain energy for work, keep attention and awareness, and reduce stress.
- Effect of a single session of a yogic meditation technique on cognitive performance in medical students: A randomized crossover trial
Saoji, A., Mohanty, S., & Vinchurkar, S. A. (2017). Effect of a single session of a yogic meditation technique on cognitive performance in medical students: A randomized crossover trial. Journal of Religion and Health, 56(1), 141-148. doi:https://doi.org/10.1007/s10943-016-0195-x
The purpose of this study was to examine the effectiveness of a yogic meditation technique, mind sound resonance technique (MSRT), on cognitive functions of University Medical students in a randomized, two-way crossover study. The result of the present study suggests that a single session of MSRT, a Mind–Body Practice, may positively impact the performance in cognitive tasks by the University Medical Students.
- Mindfulness training for improving attention regulation in university students: Is it effective? and do yoga and homework matter?
Wimmer, L., Bellingrath, S., & von Stockhausen, L. (2020). Mindfulness training for improving attention regulation in university students: Is it effective? and do yoga and homework matter? Frontiers in Psychology, 11, 15. doi: https://doi.org/10.3389/fpsyg.2020.00719
The present study examined the effects of mindfulness training on attention regulation in university students and whether the potential benefits of implementation are influenced by the yoga component of mindfulness-based interventions (MBIs) and/or by MBI homework practice. With the exception of speed in a cognitive flexibility task, the results indicated no systematic or differential advantage arising from mindfulness training, with or without yoga, regarding the aspects of attention regulation.
Programs & courses at U of T
- Courses in the Buddhism, Psychology, and Mental Health Program (minor available)
- Masters in Pastoral Care (Buddhism focus)
- School of Continuing Studies mindfulness certificates and seminars
- CTL5042H Mindfulness in Education: Theory and Practice
Additional places to study mindfulness
- Centre for Mindfulness Studies (Toronto)
- A Mindful Society Conference
- The Center for Mindful Self-Compassion
Vipassana/Insight Meditation Centres
Vipassana is a Buddhist form of meditation that has many similarities to what we call mindfulness in North America, yet there are some important differences in the practices and the intended outcomes.
If you have a resource you would like to recommend for this list, please contact laurena.brown@utoronto.ca.