You are in control. This piece emphasizes how you can and should be aware of how you can use your own personal power to achieve your desired goals in life by using mindful behaviors. Whatever you choose to think is the most appropriate way to achieve your own personal growth and happiness.

1. MINDFULNESS
by
JENNIFER CANAVAN
B.S., Eastern Illinois University, 2015
A Research Paper
Submitted in Partial Fulfillment of the Requirements for the
Health Education Research Methods I & II
Department of Health Studies
in the College of Education and Professional Studies
Eastern Illinois University
April, 2014

2. TABLE OF CONTENTS
CHAPTER PAGE
ABSTRACT ……………………………………………………………………………i
CHAPTERS
CHAPTER 1 – Introduction…...............................................................................1
CHAPTER 2 – Literature Review …………………………………………….....5
CHAPTER 3 – Methods ………………………………………………………...13
CHAPTER 4 – Results ………………………………………….........................16
CHAPTER 5 – Summary, Conclusions, Discussion and Recommendations…....22
REFERENCES ………………………………………………………………………….30
APPENDICIES
Appendix- A Mindfulness Survey ……………………………………………….35
Appendix- B Consent form ……………………………………………………...39
ii.

3. i
ABSTRACT
An Abstract of the Research Paper Of
Jennifer Canavan, Bachelors of Science Degree in Health Studies
TITLE: THE ROLE OF MINDFULNESS AND OVERALL INDIVIDUAL WELLNESS IN
RELATION TO A HEALTHY MIND AND BODY AMONG COLLEGE-AGED STUDENTS
PROFESSOR: Dr. Misty Rhoads
The purpose of this study was to further investigate the role of mindfulness in relation to
overall wellness. The study also focused on college- aged students’ knowledge, attitudes, and
behaviors in concern to mindfulness in order to gather information of how it can correlate with
students overall wellbeing. The study included a sample of 25 college aged students from a
public University in the Midwest and included both males and females between the ages of 18 –
25. The survey given to the participants included 21 questions that examined their current
knowledge and behaviors concerning the topic. It was able to conclude from my study that
majority of students do understand the mind plays an important role in one’s physical health and
it is possible to maintain control of their own thoughts. Although, it was brought into being that
less than half of the respondents currently practice mindfulness as a daily routine.

4. CHAPTER 1
INTRODUCTION
While the majority of healthcare emphasizes largely on physical health aspects;
“It has been suggested that the practice of mindfulness may facilitate insight, which can be
understood as awareness of oneself and ones motives” (Richards, Campenni, Muse-Burke, 2010,
p.251). In eastern culture it is known the mind plays a significant role in an individual’s health,
immunity, and wellbeing (Stossel, 2008).The Greeks referred to health as the physics, or the
healing force within; thus health, in relation to wellness, needs to be recognized as a continual
process of self-discovery manifesting a positive influence on the world around us in order to live
a healthy and satisfying life (Pelletier, 1994). Mindfulness is shown to positively relate too
existential wellbeing, or a measure in which individuals discover meaning and contentment
throughout their lives (Prazak, Critelli, Martin, Miranda, Purdum, & Powers, 2012).
“Cognitive theorists describe mindfulness as a form of attention awareness in which
thoughts can be observed in non-judging, de- centered, and non – attached ways” (Frewen, Evans,
Maraj, Dozois, & Partridge, 2007, para.4). Whatever the mind expects its finds for the mind
foresees a happy, joyous life (Sasson, 2011). Negative thoughts, on the other hand, create unhappy
actions and views in one’s life and it takes awareness of the negative thought to replace it with a
constructive one (Sasson, 2011).
For the purpose of improving physical, mental, spiritual, and emotion health individuals
practice the mind body self-regulation technique known as biofeedback in which people learn to
voluntary control what were once thought as involuntary body processes (Frank, Khorshid, Kiffer,
Moravec, McKee, 2010). External stressors such as psychological stress, injury, or interpersonal
conflict can disturb the voluntary processes but through exercising control mechanisms, positive

5. in addition to negative feedback loops can be learned to create function and stability within an
individual (Lehrer & Eddie, 2013) Biofeedback has the power to help people stay centered on the
present, and in learning to train important mindfulness and meditation techniques in effecting
positive changes in one’s overall health (Edwards, 2011).
Statement of the Problem
The effect of stress among college students is extremely overlooked. According to the
National Alliance on Mental Illness “More than 80% of students felt overwhelmed by all they had
to do in the last year and 45% have felt things were worthless” (NAMI, n.d., para. 2).Furthermore,
“Mindfulness is often used as one aspect of treatment for a range of issues, such as anxiety,
depression, substance abuse, binge eating disorder, and chronic pain” (Brown University Health
Education, 2014, para.4). Studies show that mindfulness based practices directly relate to a
healthier body and mind; although less than half of respondents said to practice mindful based
practices within their everyday lives. It is important to recognize that practicing meditation is the
actual process of the brain changing itself; recognizing the foods we eat, how much we exercise,
and acts of compassion are all major aspects that can ultimately affect a person’s overall health
(Stahura, 2012). Yoga exercises are used in maintaining physical and mental fitness by attaining
peace within the body and mind by making individuals more consciously aware of their own health
and wellness (Rathore & Choudhary, 2013).
Purpose of the Study
The purpose of this study was to gather information on college-aged students’ knowledge,
attitudes, and behaviors concerning mindfulness in regard to an individual’s overall wellness.

6. Research Question
What are college-aged students’ knowledge, attitudes, and behaviors concerning
mindfulness in regard to overall wellness?
Sample
The sample consisted of 25 college- aged students from a Midwest public state University
with an enrollment of around 10,000 plus or minus. Both men and women between the ages of 18-
25 were used within the study. All subjects of the study completed a consent form that provided
them with the necessary information. The subjects were chosen at random throughout the college
campus. Most participates subsisted in off campus housing; which is fairly common among the
students who attend the University.
Data Collection
This data was attained from a convenience sample, a type of non-probability sampling, at
a Midwestern public University. The subjects consisted of both males and females with an age
range of 18-25, and were commonly used due to their availability. The consent forms included
with the survey are to remain confidentially in the professor’s office and to be kept for five years.
The surveys were given to a variety of students throughout the campus for a week’s period. After
the collection period of the date, the data was summarized into quantitative data and the central
tendency.

7. Limitations
Prominent limitations of this study included the sample population, the time given to
collect data, and the time allotment of the entire study. As stated in chapter three, the sample
population consisted of 25 students of whom attended the same University. A larger sample of
participants from a variety of college campuses among the Midwest could have provided more
data resulting in different results. Meanwhile, the two-week time frame given to collect data
imposed another limitation on the number of participants. In a larger time frame more surveys
could have been completed. The last limitation imposed on the study included the time available
for the entire study. The complete study was to be met at a specific date and time in order to meet
requirements of University policy.

8. Definition of Terms
For the purpose of this literature review, the terms referred to in this study are operationally
defined as follows:
Reiki: An ancient Japanese form of healing founded on the notion that an energy flow that
supports life exists within all living beings. The word Reiki means universally guided or spiritual
life energy, and consists of the two Japanese words Rei, which means “the hidden force” or
“spiritual” and “Ki”, or “life energy” (Herron-Marx, Price-Knol, Burden, & Hicks, 2008).
Yoga: “Science of mental control” (Rathore & Choudhary, 2013).
Biofeedback: “A mind body technique in which individuals learn how to modify their
physiology for the purpose of improving physical, mental, emotional, and spiritual health”
(Frank, Khorshid, Kiffer, Moravec, McKee, 2010).
Wellness: “The quality or state of being in good health especially as an actively sought goal”
(Merriam-Webster Online Dictionary, 2013a).
Spirituality: “The quality or state of being concerned with religion or religious matters; the
quality or state of being spiritual” (Merriam-Webster Online Dictionary, 2013b).
Mediation: “ A practice of concentrated focus upon a sound, object, visualization, the breath,
movement, or attention itself in order to increase awareness of the present moment, reduce stress,
promote relaxation, and enhance personal and spiritual growth” (The Free Dictionary, 2013).
Physicalsim: “A thesis that the descriptive terms of scientific language are reducible to terms
which refer to spatiotemporal things or events or to their properties” (Merriam-Webster Online
Dictionary, 2013c).
Automatic Thinking: “Having a self – acting or self – regulating mechanism” (Merriam-Webster
Online Dictionary, 2013d).
Existential: “Grounded in existence or the experience of existence” (Merriam-Webster Online
Dictionary, 2013e).
Cognitive: “Of relating too, or involving conscious and mental activities” (Merriam-Webster
Online Dictionary, 2013f).
Physiological: “Characteristic of or appropriate to an organism’s healthy or normal functioning”
(Merriam-Webster Online Dictionary, 2013g).
Ruminative: “To turn a matter over and over in the mind” (Merriam-Webster Online Dictionary,
2013h)

9. Chapter 2
Literature Review
In recent findings from healthcare reviews there has been an increase of social scientific
research establishing that mindfulness based practice is associated with improved mental and
physical health that assists in establishing and maintaining one’s overall wellness (Harvey,
2009). While the majority of healthcare emphasizes largely on physical health aspects; “it has
been suggested that the practice of mindfulness may facilitate insight, which can be understood
as awareness of oneself and ones motives” (Richards, Campenni, Muse-Burke, 2010, p.251).The
following literature review looks at how understanding the power of the mind is essential to
maintaining complete physical and mental wellness.
Background
In eastern culture it is known the mind plays a significant role in an individual’s health,
immunity, and wellbeing (Stossel, 2008).The Greeks referred to health as the physics, or the
healing force within; thus health, in relation to wellness, needs to be recognized as a continual
process of self-discovery manifesting a positive influence on the world around us in order to live
a healthy and satisfying life (Pelletier, 1994). Mindfulness is shown to positively relate too
existential wellbeing, or a measure in which individuals discover meaning and contentment
throughout their lives (Prazak, Critelli, Martin, Miranda, Purdum, & Powers, 2012).

10. Mindfulness
The practice of mindful based thoughts and attitudes do not occur overnight; thus in order
to turn the mind toward positive thinking, training and inner works is vital (Sasson, 2011).
Mindfulness is obtained through a persistent practice of ones awakening to life’s present moment
experiences (Brewer, Bowen, Smith, Marlatt, & Potenza, 2010). Approaches to mindfulness are
used to present new ways of responding to life experiences in order to establish a deeper sense of
wellbeing and health into individual’s lives (Harvey, 2009).For example, research indicates that
mindfulness based training can be effective in decreasing habitual ruminative thinking in relation
to stress and depression (Brewer et al., 2010) in which both can affect the overall wellness of the
mind and body relationship.
Awareness
Mindfulness is understood as knowledge about the self, and awareness of one’s own
experience in the present moment (Richards et al., 2010). An internal awareness of one’s
emotions and cognitions correlates with the internal and external role of mindfulness in
acquaintance to establishing ones cognitions and emotions within their surrounding environment
(Richards et al., 2010). Mindfulness has no expectations or intrinsic rules since it embraces the
arising of the present moment (Harvey, 2009). Ones behaviors, emotions, and thoughts are
considered a state, or situational (Richards et al., 2010). When individuals are mindful and stay
focused on the present moment the mind calms and suffering eases improving mood, the immune
system, decreases of stress, and promotes healing within people (Leo, 2011).

11. The Control of Positive and Negative Thinking
“Cognitive theorists describe mindfulness as a form of attention awareness in which thoughts can
be observed in non-judging, de- centered, and non – attached ways” (Frewen, Evans, Maraj,
Dozois, & Partridge, 2007, para.4). Furthermore, cognitive theories suggest that mindfulness
may play a role in controlled versus automatic thinking (Frewen et al., 2008). Cognitive
symptoms that are traditionally regarded as automatic thinking, such as depression and anxiety,
are characterized by negative thoughts like worry and rumination (Frewn et al., 2008). Although
thoughts are done subconsciously, the power of thought always shapes our life and we have the
mighty power to make the shaping process of thoughts a conscious one (Sasson, 2011).
Whatever the mind expects its finds for the mind foresees a happy, joyous life (Sasson, 2011).
Negative thoughts, on the other hand, create unhappy actions and views in one’s life and it takes
awareness of the negative thought to replace it with a constructive one (Sasson, 2011).
Self-care
Self – care refers to seeking one’s own personal counseling; personal counseling is
known as psychological treatment for any type of distress or impairment within a person’s life
(Richards et al., 2010). Moreover, self- care is stated as a basic level of health care practiced by
the members of the public for self-care needs to occur on a daily basis in order to establish a
dominant form of a healthy living (Fries, 2013). Self – care practices are evolved through a
probationary realization of the self and individual to construct a healthy lifestyle (Fries, 2013).
Self – care practices are also known to create what is known as high performance humans
meaning they have a more informed understanding of both their bodies and health conditions
because self – care is a continuous process of balancing an individual’s mind and body
relationship (Fries, 2013).

12. Biofeedback
For the purpose of improving physical, mental, spiritual, and emotion health individuals
practice the mind body self-regulation technique known as biofeedback in which people learn to
voluntary control what were once thought as involuntary body processes (Frank, Khorshid,
Kiffer, Moravec, McKee, 2010). External stressors such as psychological stress, injury, or
interpersonal conflict can disturb the voluntary processes but through exercising control
mechanisms, positive in addition to negative feedback loops can be learned to create function
and stability within an individual (Lehrer & Eddie, 2013). Biofeedback has the power to help
people stay centered on the present, and in learning to train important mindfulness and
meditation techniques in effecting positive changes in one’s overall health (Edwards, 2011).
Another goal of biofeedback is in reducing sympathetic arousal including heart rate, skin
temperature, and respiration rate; thus why biofeedback is used in psychophysiological
psychotherapy models of learning in individuals who suffer from disease (Frank et al, 2010).
Self-regulation practices including biofeedback endow individuals to make choices that create
lifelong patterns of positive thinking, creating, reacting, and caring; if biofeedback is not
attended to positive change cannot occur (Edwards, 2011).
Meditation
Meditative mindfulness, no matter what type practiced, has a positive impact on
individuals since all meditative practices across traditions concentrate on the consciousness,
awareness and directed attention (Edwards, 2011). Mindfulness meditation is considered a
conscious discipline about the refinement of attention in addition to awareness of an open
hearted and nonjudgmental attitude toward ones being (Stahura, 2012). Practicing meditation is
the actual process of the brain changing itself; recognizing the foods we eat, how much we

13. exercise, and acts of compassion are all major aspects that can ultimately affect a person’s
overall health (Stahura, 2012). For instance, some of the oldest and most popular Hindu
techniques in meditation incorporate systematic psycho – physical training in breathing,
stretching, and mental concentration in order to establish control over both the mind and body
(Ireland, 2012). Yoga, another type of meditation used to control the fluctuation of the mind, is
considered a spiritual practice that uses the mind and breathing techniques to reenergize and
create balance within a person (Rathore & Choudhary, 2013). Yoga exercises are used in
maintaining physical and mental fitness by attaining peace within the body and mind by making
individuals more consciously aware of their own health and wellness (Rathore & Choudhary,
2013).

14. Spirituality
As the human body develops over time, the body and soul work as one creating spiritual
beings (Mehta, 2011). The spiritual body can only respond when an individual becomes aware of
their own consciousness or can only appear when it is recognized (Holmes, 2011).This is
because change has to first begin within a person’s collective consciousness to create the needed
balance between being and doing to complete the total consciousness ( Abbott, 2012).
Furthermore, individuals who understand the physicalism condition of the body and soul are
more likely to practice behaviors that protect their bodies (Forstmann, Burgmer, & Mussweiler
2012). For example a form of healing known as Reiki, developed by Dr.Miako in ancient Japan,
concentrates on establishing a balanced mind, body, and spirit (Herron, Price –Knol, Burden, &
Hicks, 2008). An aspect of Reiki understands that negative health occurs when a person’s life
energy is condensed (Herron, Price – Knol, Burden, and Hicks, 2008). When an individual’s life
energy is disrupted the physical body also suffers from improper functioning of the tissues,
organs, and other bodily domains (Mansour, Beuche, Laing, Lies, Nurse, 1999).

15. Summary
Overall, health can be summoned as a state of mind or accumulation of positive thinking,
emotions, strengths, and experiences that are able to aid an individual in allocating with adverse
life situations, sufferings, and illnesses (Rathore & Choudhary, 2013). Furthermore, illness
includes more than the physical realms of health meaning that energy inquired from the
individual must be present for illness to exist (Juline, 2012). Not only does mindfulness change
the mind but the physical brain and its overall impact on someone’s health (Stahura, 2012).
When mindfulness is practiced, and we become aware that every thought and action stems within
the unconscious, the individual mind can integrate the fact of we ourselves are in control of our
own health and happiness (Williams, 2012). To maintain both a healthy mind and body each and
every aspect of mindfulness must be included into an individual’s daily life to acknowledge their
own meaningful existence (Rathore & Choudhary, 2013).According to the Harvard Health
Letter, “Mindfulness also brings about a well – studied physiological change that can help lower
yours blood pressure, heart rate, oxygen consumption, adrenaline levels, and levels of the stress
hormone cortisol” (“Harvard Health Letter”, 2013, p.6).

16. CHAPTER 3
METHODS
Introduction
The purpose of this study was to obtain an understanding of what college- aged students
know about the practice of mindfulness, and how mindfulness correlates with overall physical
and mental health. This descriptive study explored students’ knowledge, attitudes, and behaviors
on mindfulness in addition to how being mindful relates to interpreting life and its experiences.
Research Design
Participants
The sample consisted of 25 college- aged students from a Midwest public state
University with an enrollment of around 10,000 plus or minus. Both men and women between
the ages of 18-25 were used within the study. All subjects of the study completed a consent form
that provided them with the necessary information. The subjects were chosen at random
throughout the college campus. Most participates subsisted in off campus housing; which is
fairly common among the students who attend the University.
Research Question
What are college- aged students’ knowledge, attitudes, and behaviors concerning
mindfulness in regard to overall wellness?

17. Research Instrumentation
An ecological and sociological 21 question survey was used for this research; both face
and content validity was established. The survey covered demographics, and incorporated
knowledge, attitudes, and behaviors of the practice of mindfulness. The survey consisted of
Likert, Ordinal, and multiple choice questions.
Data Collection
This data was attained from a convenience sample, a type of non-probability sampling, at
a Midwestern public University. The subjects consisted of both males and females with an age
range of 18-25, and were commonly used due to their availability. The consent forms included
with the survey are to remain confidentially in the professor’s office and to be kept for five years.
The surveys were given to a variety of students throughout the campus for a week’s period. After
the collection period of the date, the data was summarized into quantitative data and the central
tendency.
Data Analysis
Analysis of the data was done through descriptive statistics using Excel. Data was
reported by the use of frequencies, percentages, and open coding by going through every
question, counting, and calculating the percentages for every answer. These descriptive statistics
allowed the researcher to advance the understanding of college aged students’ knowledge,
attitudes, and behaviors concerning the practice of mindfulness.

18. Summary
The purpose of this study was to acquire information on how college- aged student’s
beliefs and practices of mindfulness can affect their overall wellness including physical and
mental health. This was a descriptive study that was non-experimental and used a non-
probability convenience sample. An ecological and sociological survey was used with content
and face validity followed by using SPSS to report the frequencies and percentages of the
obtained data.

19. CHAPTER 4
RESULTS
Majority of subjects within this study had a basic understanding on the concept of
mindfulness and the association to life’s present moment of here and now. Nevertheless, a
variety of attitudes was present among the subjects. The main difference of beliefs seemingly
occurred within the subjects of spirituality and religion; granted the study was completed with
diversity among students. In like manner, behaviors reported among participates withheld a
mediocre similarity among responses.
Sample Demographics
The convenience sample consisted of 25 subjects in the Spring 2014 semester. The gender of the
subjects was adjacent with the participation of male subjects at 56% (N=14) and 44% (N=11)
being female. Of the respondents 28% (N=7) were 18-20 years of age, 56% (N=14) were 21-22
years of age, and the following 16% (N=4) were aged 23-25 years of age. Although, the current
year in school, in accordance to the Universities credit policy, of the subjects varied with 8%
(N=2) for freshman and sophomores, 48% (N=12) were juniors, 20% (N=5) were seniors, and
16% (N=4) were Graduate students. As was stated earlier, the majority of subjects subsisted off
of campus property; common to the community of the University. Of the subjects 56% (N=14)
responded to living off campus and 24% (N=6) responded to living in campus Residence halls.
Research Question
What are college -aged student’s attitudes, knowledge, and behaviors concerning
mindfulness in regard to overall wellness?

20. Findings
Knowledge
Ninety six percent (N=24) of the respondents were aware that mindfulness is an internal
bodily function and only 4% (N=1) supposed mindfulness was an external bodily function.
When asked how mindfulness is achieved 92% (N=23) choose the correct statement; through
awareness to life’s present moment of here and now and 8% (N=2) responded with through daily
exercise. Furthermore, 80% (N=20) of the respondents understood that the practice of
mindfulness is most associated with both improved mental and physical health, and 20% (N=5)
responded with mindfulness to be only associated with a sense of improved mental health.
Attitudes
Eighty eight percent (N=2) of the respondents strongly agreed that the mind has an effect
on an individual’s physical health, 12% (N=3) agreed; no respondents reported disagreement as
shown in Chart 1.
Chart 1.
Position on the Mind Effecting Physical Health

21. When asked whether it is possible to be in control of your own thoughts, both positive and
negative, 60% (N=15) of respondents strongly agreed, 32% (N=8) agreed, 4% (N=1) disagreed,
and 4% (N=1) strongly disagreed to the statement (See Graph 1).
Graph 1.
Attitudes on the control of Positive and Negative Thoughts
Attitudes on the Control of Positive and Negative Thoughts
Of the respondents, 36% (N=9) strongly agreed and 36% (N=9) agreed disease is more prevalent
among individuals who focus on negative thoughts; although 24% (N=6) disagreed and 4%
(N=1) strongly disagreed.
Fifty six percent (N=14) of respondents strongly agreed and 36% (N=9) agreed that
mental fitness, creating peace within the body and mind, can aid individuals in being more
consciously aware of their own overall health. Eight percent (N=2) disagreed with the statement.
Moreover, when asked if spirituality contributes to overall physical wellness 52% (N=13)
reported to strongly agree, 36% (N=9) agreed, and 8% (N=2) disagreed. Majority of the
respondents 76% (N=19) strongly agreed and 32% (N=8) agreed that practicing self-care can and

22. should take place on a daily basis in order to maintain a healthy lifestyle; zero of the respondents
reported to strongly disagree or disagree (See Graph 2).
Graph 2.
Agreement of Daily Self-Care in Relation to a Healthy Lifestyle
Agreement of Daily Self-Care in Relation to a Healthy Lifestyle
Also, of the 25 respondents, 48% (N=12) strongly agreed and 44% (N=11) agreed constructive
criticism can be and is beneficial in achieving mindfulness; none of the 25 respondents reported
disagreement.
Behaviors
Participants were asked if the practice of mindfulness occurs within their everyday life.
One respondent answered always, 48% (N=12) replied with very often, 28% (N=7) practice
mindfulness fairly often, and 20% (N=5) reported sometimes (See Chart 2)

23. Chart 2.
Daily Practice of Mindfulness
Participants were also asked about awareness of their own negative thoughts; 32% (N=8)
responded as always being aware, 28% (N=7) as very often, 28% (N=7) as fairly often, and 12%
(N=3) to sometimes as shown in Chart 3.
Chart 3.
Awareness of Negative Thoughts

24. When asked how often respondents practiced meditation, one respondent always meditates, 16%
(N=4) meditate very often, 8% (N=2) stated fairly often, and 12% (N=3) said to sometimes
meditate. Although, the majority of participants, 48% (N=12) never practice in meditation.
Likewise, 48% (N=12) do not participate in religious practices, 12% (N=3) answered to almost
never participating, 20% (N=5) said to sometimes part take; but 16% (N=4) of the participants
did say to take part in religious practices very often and who had always. Lastly, participates
were asked how many times a week they participated in yoga. Seventy six percent (N=19) never
participated yoga, but three participants practiced yoga one to two times a week and three also
answered three to four times weekly.
SUMMARY
The knowledge, attitudes, and behaviors concerning mindfulness among the sample of
co-ed college -aged students, of who mostly house off campus at a Midwest state University,
resulted in proficient data findings. The results indicated a basic level of knowledge on
mindfulness among the sample. The average member of the sample population heard about it
either from popular culture, education, or word of mouth from their peers. Meanwhile,
differentiated attitudes on positive and negative thoughts represented the largest dissimilarity
among the sample group. Overall, 60% (N=15) of the population group stated the survey helped
each subject in becoming more aware of their own mindfulness based practices and an interest in
learning more of how mindfulness affects an individual’s overall wellness.

25. CHAPTER 5
SUMMARY, CONCLUSIONS, DISCUSSION AND RECOMMENDATIONS
Overview
This chapter provides a review of the study and the researcher’s interpretations of the
results. Mindfulness based practices are important elements of maintaining both a healthy body
and mind. The awareness of ones thoughts and mental state of mind are equally important to the
physical health realm of the body. The information obtained from this study is integrated into
how understanding the mind is essential to reaching a state of good health and complete
wellness.
Purpose
The purpose of this study was to gather information on college- aged students’
knowledge, attitudes, and behavior concerning mindfulness in regard to an individual’s overall
wellness.

26. Summary of the Study
Mindfulness is understood as knowledge about the self, and awareness of one’s own
experience in the present moment (Richards et al., 2010). An internal awareness of one’s
emotions and cognitions correlates with the internal and external role of mindfulness in
acquaintance to establishing ones cognitions and emotions within their surrounding environment
(Richards et al., 2010). Mindfulness has no expectations or intrinsic rules since it embraces the
arising of the present moment (Harvey, 2009). Ones behaviors, emotions, and thoughts are
considered a state, or situational (Richards et al., 2010). When individuals are mindful and stay
focused on the present moment the mind calms and suffering eases improving mood, the immune
system, decreases of stress, and promotes healing within people (Leo, 2011).
The practice of mindful based thoughts and attitudes do not occur overnight; thus in order
to turn the mind toward positive thinking, training and inner works is vital (Sasson, 2011).
Mindfulness is obtained through a persistent practice of ones awakening to life’s present moment
experiences (Brewer, Bowen, Smith, Marlatt, & Potenza, 2010). Approaches to mindfulness are
used to present new ways of responding to life experiences in order to establish a deeper sense of
wellbeing and health into individual’s lives (Harvey, 2009).For example, research indicates that
mindfulness based training can be effective in decreasing habitual ruminative thinking in relation
to stress and depression (Brewer et al., 2010) in which both can affect the overall wellness of the
mind and body relationship.
Overall, health can be summoned as a state of mind or accumulation of positive thinking,
emotions, strengths, and experiences that are able to aid an individual in allocating with adverse
life situations, sufferings, and illnesses (Rathore & Choudhary, 2013). Furthermore, illness
includes more than the physical realms of health meaning that energy inquired from the

27. individual must be present for illness to exist (Juline, 2012). Not only does mindfulness change
the mind but the physical brain and its overall impact on someone’s health (Stahura, 2012).
When mindfulness is practiced, and we become aware that every thought and action stems within
the unconscious, the individual mind can integrate the fact of we ourselves are in control of our
own health and happiness (Williams, 2012). To maintain both a healthy mind and body each and
every aspect of mindfulness must be included into an individual’s daily life to acknowledge their
own meaningful existence (Rathore & Choudhary, 2013).According to the Harvard Health
Letter, “Mindfulness also brings about a well – studied physiological change that can help lower
yours blood pressure, heart rate, oxygen consumption, adrenaline levels, and levels of the stress
hormone cortisol” (“Harvard Health Letter”, 2013, p.6).
The purpose of this study was to gather information of college ages students’ knowledge,
attitudes, and behaviors concerning the role of mindfulness in regard to a healthy body and mind.
The sample population of this study consisted of 25 college- aged students from a Midwest
public University with an enrollment of around 10,000 plus or minus. Both men and women
between the ages of 18-25 were chosen at random throughout the University campus. The data
was collected over a two-week time period in Spring semester of 2014, using a type of non-
probability sampling called a convenience sample. Consent was obtained from participants using
a signed consent form. Face and content validity were established by using an expert panel.
At the end of the data collection, the data was coded into EXCEL. The data was
analyzed through descriptive statistics and was reported by frequencies and percentages. A
twenty-one question survey was used. The survey included demographics, and incorporated
knowledge, attitudes, and behaviors on the practice of mindfulness. The survey consisted of
Likert, Ordinal, and multiple choice questions. There was one research question for this study:

28. What are college- aged students’ knowledge, attitudes, and behaviors concerning
mindfulness in regard to overall wellness?
Conclusions
Upon reviewing the data from the study, the following conclusions were made:
1.) A majority of college-aged students understand a person has the ability to regulate
thought processes. Correspondingly, 60% of students strongly agree that it is possible to
be in control of positive and negative thinking.
2.) A majority of college-aged students know a state of good health is a continuous
process that is actively sought out. In brief, the study confirms 88% of students are aware
the mind can affect physical health.
3.) Less than half of college-aged students are conscious of the present moment of here
now. According to the study, only 48% of students incorporate a minimal amount of
mindfulness to their everyday lives.

29. Discussion
College students are essentially under large levels of stress to fit in, attend class, achieve
decent grades, maintain a social life, get enough sleep, and plan for the future. The life of a
college student becomes overwhelming and causes feelings of anxiety and stress. Stress can
further make it difficult for students to exert self-control and make unhealthy decisions related to
smoking, drinking, and eating (AMA, 2013). Thus, “College students who are particularly
vulnerable to stress often lack the required resources to make conscious choices and succumb to
mindless behaviors” (AMA, 2013, para. 1).
Although, recent findings form healthcare reviews show there has been an increase of
social scientific research establishing that mindfulness based practices are associated with
improved mental and physical health that assists in establishing and maintaining one’s overall
wellness (Harvey, 2009). Initially, college-aged students can acquire the skills to incorporate
mindfulness into their daily routines. Awareness of the present moment strengthens one’s ability
to notice and sustain occurring thought processes.
Generally speaking, thoughts are done subconsciously and the power of thought will
always shapes our life but we as an individual have the mighty power to make the shaping
process of thoughts a conscious one (Sasson, 2011). Furthermore, cognitive theories suggest that
mindfulness may play a role in controlled versus automatic thinking (Frewen et al., 2008).
Cognitive symptoms that are traditionally regarded as autonomic thinking, such as depression
and anxiety, are characterized by negative thoughts like worry and rumination (Frewen et al.,
2008). In short, a mindful state has the potential to lessen such thought process.
Likewise, the maintenance of positive thoughts can improve a college student’s outlook
on self-care. Self-care is stated as a basic level of health care practiced by the members of society

30. for self-care needs to occur on a daily basis in order to establish a dominant form of healthy
living (Fries, 2013). Self-care practices create high performance humans meaning they have a
more informed understanding of both their bodies and health conditions because self-care is a
continuous process of balancing an individual’s mind and body relationship (Fries, 2013). Self-
care practices such as meditation and biofeedback are beneficial to both the mind and body. A
minimal amount of the studies respondents practiced any sort of meditation. However,
meditative mindfulness can positively impact an individual because all meditative practices
concentrate on the consciousness, awareness, and directed attention (Edwards, 2011).
Limitations of the Study
Prominent limitations of this study included the sample population, the time given to
collect data, and the time allotment of the entire study. As stated in chapter three, the sample
population consisted of 25 students of whom attended the same University. A larger sample of
participants from a variety of college campuses among the Midwest could have provided more
data resulting in different results. Meanwhile, the two-week time frame given to collect data
imposed another limitation on the number of participants. In a larger time frame more surveys
could have been completed. The last limitation imposed on the study included the time available
for the entire study. The complete study was to be met at a specific date and time in order to
meet requirements of University policy.

31. Recommendations for Future Research
When conducting future research on mindfulness and college students, it would be
beneficial for the research to:
1.) Use a larger and more demonstrative sample of college student participants.
2.) Use a larger time range to collect data and to analyze further into the given results.
3.) Use given data to analyze the comparative difference of responses among male and
female population.
4.) Use given data to analyze comparative difference of responses among the 18-25 age
range of the sample population.
Recommendations for Health Educators
1.) By communicating and advocating information to college campuses on how the mind affects
physical health. Providing brochures or pamphlets across college campuses can educate students
on the power of the mind. If students understand how the mind affects behavioral choices they
may be less likely to make the choice to partake in risky behaviors when under large amounts of
stress.
2.) By implementing education sessions on awareness of the here and now. Specifically targeting
those of who are considered at risk for mental health disorders such as depression and anxiety;
thus creating awareness of negative thoughts and how mindful based practices can help students
reduce the risk of developing mental health disorders.
3.) By developing and implementing meditative mindful programs to students across college
campuses. If students are offered the resources to become more mindful the percent of students
who practice self-care can be increased. For instance, college campuses can provide meditation
and yoga classes available to students.

32. Summary
The purpose of this study was to obtain information from college-aged students on their
knowledge, attitudes, and behaviors in regards to mindfulness and overall wellness. Students
who are mindful and understand the mind body relationship are less likely to make poor
decisions that can be detrimental to their health. Students who are more mindful are at a lower
risk to engage in poor behaviors such as eating unhealthy food, drinking large amounts of
alcohol, smoking cigarettes, and abusing drugs. Those who are aware the mind and body
relationship have a better understanding of their bodies and health conditions (Fries, 2013). To
sum up, overall individual wellness includes physical health together with emotional and
spiritual health in order to live a satisfying life.

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38. Mindfulness Survey
This is a brief survey conducted with the intentions of gathering information based on your
knowledge, attitudes, and behaviors concerning the role of mindfulness in regard to a healthy
body and mind.
Mindfulness – the quality or state of being conscious or aware of something
Wellness – the quality or state of being in good health especially as an actively sought goal.
1. Mindfulness is what kind of bodily function?
A. External
B. Internal
2. Mindfulness is achieved by…
A. Through daily exercise
B. Through awareness to life’s present moment of here and now
C. Through financial wealth
D. Through the belief you are better than everyone around you
3. What is the practice of mindfulness most associated with?
A. Improved mental health
B. Improved physical health
C. Both A and B
D. None of the above
*Circle the strength of your agreement with the following statements.
4. The mind has an effect on your physical health.
Strongly Agree Agree Disagree Strongly Disagree

39. 5. It is possible to be in control of your own thoughts (Positive & Negative).
Strongly Agree Agree Disagree Strongly Disagree
6. Disease is more common in individuals who focus on their negative thoughts.
Strongly Agree Agree Disagree Strongly Disagree
7. Mental fitness (creating peace within the body and mind) can make individuals more
consciously aware of their own health?
Strongly Agree Agree Disagree Strongly Disagree
8. Spirituality can contribute to physical wellness.
Strongly Agree Agree Disagree Strongly Disagree
9. Self –care should occur on a daily basis to maintain healthy living.
Strongly Agree Agree Disagree Strongly Disagree
10. Constructive criticism from family or peers can beneficial.
Strongly Agree Agree Disagree Strongly Disagree
11. I practice mindfulness in my everyday life.
A. Always
B. Very often
C. Fairly often
D. Sometimes
E. Almost never
F. Never
12. I am aware of my negative thoughts.
A. Always
B. Very often

40. C. Fairly often
D. Sometimes
E. Almost never
F. Never
13. I practice meditation.
A. Always
B. Very often
C. Fairly often
D. Sometimes
E. Almost never
F. Never
14. Do you take part in religious practices?
A. Always
B. Very Often
C. Sometimes
D. Almost Never
E. Never
15. How often do you participate in yoga?
A. 0 times a week
B. 1 -2 times a week
C. 3-4 times a week
16. Male or Female (Circle One)
17. What is your age?

41. A. 18-20
B. 21-22
C. 23-25
D. 26 & above
18. What is your year in school?
A. Freshman
B. Sophomore
C. Junior
D. Senior
E. Graduate Student
19. Where do you currently live?
A. Residence Halls
B. University Court/ Apartments
C. Greek Court
D. Off campus
C. Commute from home or a different town
20. Please circle your academic area of study.
A. Arts & Humanities
B. Business & Applied Sciences
C. Education & Professional Studies
D. Sciences
21. This survey has made me more aware of my own mindfulness based practices?
Strongly Agree Agree Disagree Strongly Disagree

42. Thank you for taking time out of your schedule to contribute to this study. Your
participation is greatly appreciated!

43. Dear Volunteer,
As a part of a study directed by Jennifer Canavan and Dr. Misty Rhoads in the department of
Health Studies within the College of Education and Professional Services at EIU, further
investigation is desired into Mindfulness. Dr. Misty Rhoads and Jennifer Canavan wish to invite
you to participate in this research study. The surveys will be anonymous with no identifying
factors. Only the researcher will review the surveys, and solely for the purpose of coding data
and performing analysis.
Data will be kept on file for three years before being destroyed. The consent forms will be kept
in a secure file separate from the data collected through these recordings. Only the primary
researcher will have access to the master code key and consent forms as well as the data.
Participation is voluntary. If you choose to participate in this research study, it will take you
approximately five to ten minutes. Please remember that your participation in this study is
voluntary and you may withdrawal from the study at any time without penalty. You can contact
Dr. Rhoads directly to request your withdrawal from the study, mlrhoads@eiu.edu .
All reports based on this research and written by the researcher will maintain the anonymity and
confidentiality of the participants. Please retain this page for your personal records. If you
volunteer to participate in this study, please sign and date the second page and return it to the
researcher.
If you have any questions concerning this study and its execution, please contact
Dr. Misty Rhoads
Lantz 1142 Eastern Illinois University
Charleston, IL 61920
via office telephone: 217-581-6203

44. via email: mlrhoads@eiu.edu
This project has been reviewed and approved by the EIU Human Subjects Committee. Questions
concerning your rights as a participant in this research may be addressed to the Committee
Chairperson, Office of Research Development and Administration, EIU, Charleston, IL 61920.
Phone (217) 581-8576.

45. The Practice of Mindfulness & College Aged Students Study
_____ I agree to voluntarily participate in this activity and know my responses will be reported
in the
aggregate and kept confidential and anonymous.
_____ I do not wish to participate in this study.
_________________________ ___________
Print Name Date