Why Use Meditation and Mindfulness When You're Writing Important Academic Work?

Why Use Meditation and Mindfulness When You're Writing Important Academic Work?

November 14, 2017 1 Comment

By Noelle Sterne

You may not have thought about applying spiritual principles or practices to your important academic project, like a dissertation, thesis, or academic article or book. I can hear you snorting: “What! Academics and religion/spirituality, like ice cream and boiled kidney, don’t mix!” This is your right, of course.

But, as you wrestle with your Major Work, do you crave less anxiety, more confidence, better work flow, even real answers to all those knotty quandaries?

In my academic coaching practice, I’ve found that many dissertation/thesis candidates “use” the spiritual to help them through the purgatory of academic writing. And I encourage them, primarily in two ways, meditation and mindfulness.


If you don’t like the term meditation, call it My Quiet Time or Resting Without Snoring. Whatever you call it, please consider it. Why?

Today, popular articles and many scientific publications are full of reasons backed by studies that attest the benefits of meditation. They're physiological, psychological, emotional, social, and spiritual.

In the 1970s, meditation was sanitized for the West by the courageous Harvard MD Herbert Benson with his groundbreaking book The Relaxation Response. He documented empirically with laboratory techniques that meditation can lower blood pressure and the tendency of the hardening of the arteries and stroke. Benson virtually began mind/body medicine in the West and demystified meditation for Westerners. In 1988, he founded the Mind/Body Medical Institute of Harvard Medical School and in 2006, the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.

Now, meditation is widely accepted and even prescribed by enlightened physicians and other healthcare professionals. The practice doesn’t need to connect to any religious movement or set of dogmatic statements. Nor does meditation have to be mysterious. You can practice at home, in the library, at the bus stop, on the checkout line, and even in church. Books, articles, blogs, and videos on meditation continue to proliferate, but the basic technique is quite simple—as you will see below.


Mindfulness is meditation’s fraternal twin, and sometimes they are used interchangeably. Mindfulness too has received increasing attention today, and numerous definitions and distinctions have appeared to distinguish between the two. Without becoming embroiled in the minutiae (reminiscent of scholarship!), I refer to Annie Daly’s sound and simple definition of the basic difference: meditation involves a conscious choice to repeat certain words, phrases, or sentences. Mindfulness means simply becoming acutely aware of what you are experiencing right now, in any way. 

How to Meditate

Sit in a quiet place. (Sorry, park your tech appendages out of thumbs’ reach). Close your eyes and take a few deep breaths.

Then silently say a word, phrase, or sentence that means something to you: “Peace,” “Ah,” “All is in order,” “Chocolate.” Or use a positive statement, an affirmation: “I have all the answers for Chapter 3 now.”

Just keep repeating your chosen words.

One of the most recommended stints is for thirty minutes, but I can never last that long. At about four minutes, my to-do lists start knocking at my head. Start with two, five, or ten minutes. Set a timer, and if you peek at it before it bongs, no one will know.

A warning: If thoughts come in, and they will—we all are plagued by them—you may find yourself veering off into last night’s television plot, your significant other's sudden text-messaging silence, the tuna spoiling in the fridge, or a thousand other things. As soon as you catch any of these thoughts, don’t condemn yourself as a failed meditator. Just come back to your chosen words and keep repeating them.

Gradually (very), those intruders will quiet down and may even cease for long periods.

Be patient with yourself. There’s no right or wrong way to meditate. The important thing is to keep at it.

What Are the Benefits of Meditation/Mindfulness?

Eventually, your mind will grow sharper and you will feel rested. You will feel more aware and appreciative of your surroundings. More powerful and on top of things. Even answers you’ve chased will start coming. (I’m talking to you, Review of the Literature.)

You’ll experience likely unaccustomed calm and peace. Or you’ll feel a lifting that is suspiciously like joy and not just a caffeine rush. You may even look forward to your next session.

Why You Don’t Meditate or Mind Your Mind

Corporate training consultant Karen Exkorn nailed these five big excuses for not practicing meditation or mindfulness and suggested how to overcome them:

“No time”? This means you haven’t made the time. Even three minutes works (your timer again).

“Too busy”? This means you don’t have to add special time for the practice. Use mindfulness and just do what you’re doing more consciously (dishes, diapering, working).

“Too stressed”? Focus on doing one thing with full consciousness. Exkorn used eating Hershey Kisses. You can use anything—a banana, coffee, lunch, driving, or the laundry.

“Tried it”? For how long? Give it a fair chance, like any new habit.

“Too New Agey”? As Exkorn pointed out, mindfulness was featured on a 2014 Time magazine cover and in a New York Times article. More recently, in 2017, Time had a special issue titled Mindfulness. Mindfulness has been praised and practiced by actors and professional athletes. And mindfulness and meditation are used by staff at Google, General Mills, Twitter, and many corporations. Recently, a PBS special aired titled “Mindfulness Goes Mainstream.” Mindfulness can be used by anyone.

If you need additional bolstering, buy and soak up the easy-to-read Meditation for Dummies by Stephan Bodian, or its cousin, Mindfulness for Dummies by Shamash Alidina. Both are legitimate excuses for not working on your major academic work. Or see my book Challenges in Writing Your Dissertation, in Chapter 1, “As They Say, Meditate, Don’t Medicate.”

Please seriously consider meditation or mindfulness (or both) to help you through your academic work. Once you get into the habit, you’ll see that they are your friends. You’ll appreciate their benefits, look forward to your next session, and may even become addicted. At the least, you’ll rest your eyes from that blinkin’ cursor.


Adapted from Noelle Sterne, Challenges in Writing Your Dissertation: Coping With the Emotional, Interpersonal, and Spiritual Struggles (Rowman & Littlefield Education, 2015).

Noelle Sterne, PhD (Columbia University), author, mainstream and academic editor, writing coach, workshop leader, and spiritual counselor, has published over 400 writing craft and spiritual pieces, personal and academic essays, poems, and fiction in print and online periodicals and blog sites. Publications include Author Magazine, Chicken Soup for the Soul, Children’s Book Insider, Funds for Writers, InnerSelf, Textbook and Academic Authors Association blog, The Write Place At the Write Time,Transformation Magazine, Unity Magazine, The Writer, and Writer’s Digest. Her work has also appeared in several anthologies. In Trust Your Life: Forgive Yourself and Go After Your Dreams (Unity Books, 2011), Noelle helps readers release regrets and reach lifelong yearnings. Her Challenges in Writing Your Dissertation: Coping with the Emotional, Interpersonal, and Spiritual Struggles (Rowman & Littlefield Education, 2015) aids doctoral candidates in these neglected areas. Website: www.trustyourlifenow.com. She is finally rounding the completion corner of her first novel.

Check this out: Minimalism, Mindfulness, and Movement.


Photo by tyler gebhart on Unsplash

1 Response

Nihal Singh
Nihal Singh

March 20, 2019

Meditation and mindfulness are used to relax our mind and to concentrate on the work fulfillment and also good for health. Concentration is most useful for important academic work. Thanks for the useful article.

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