Revisiting Mindfulness in Challenging Times

In 2017, I watched in horror as my father began to suffer from dementia. To attempt to ease my way, I turned to Headspace.  The app had limited content at the time and I completed most of the programs by 2018.

A home pull-up bar failed on August 6, 2022, and my head struck a tile floor. Months later, continuing to experience post-concussion symptoms, I began to work my way through evidence-informed protocols that might provide relief. Mindfulness meditation is one of the recommendations so I returned to use of Headspace.

 

Caveat #1: Some forms of mindfulness meditation, because they are assigned or prolonged or other factors, may be experienced as force, invoke a sense of helplessness, reactivate or exacerbate trauma symptoms, or have other negative effects. Consult a qualified health care professional before engaging in meditation, mindfulness meditation, or mindfulness practices.

Caveat #2: There is no right way to meditate or to practice mindfulness. Awareness can occur in any place, with arms, legs, or body in any position, whether eyes are closed, half-opened, or wide open. One may be seated in an upright position or hanging from a professionally-installed, outdoor pull-up bar. Discovering what helps a person become aware is, in itself, a part of becoming gently, openly aware of one’s own interiority.

I have no affiliations with Headspace or other resources mentioned on this page. These are my disclosures.

Why Headspace?

Logistics

  1. Emotion dysregulation is a primary mechanism by which much human suffering occurs. Mindfulness skills directly offer the opportunity to regulate alarm, distress, and stress and to ease one’s inner experience and physical discomfort. With one set of skills, a person may be able to address multiple challenges.
  2. Unless under real duress, troubling feelings – such as feeling depressed or anxious – are usually caused by dire thoughts. Becoming aware of one’s thoughts offers the opportunity to gently help oneself with them.
  3. Mindfulness-informed interventions are increasingly showing improved health outcomes for people experiencing physical and mental challenges.*
  4. Use of Headspace is empirically supported. Headspace is currently the most researched** meditation and mindfulness app. Fourteen clinical trials support its efficacy.
  5. The content is sound. I have meticulously schooled myself in research-backed therapy protocols. Although Headspace’s current library of content is vast and I have not listened to all of it, what I hear a) is in accord with cognitive theory-based protocols that have proven track records to improve mental health outcomes, b) offers spacious options rather than “you should” directives, c) is kind.
  6. When I need support, encouragement, and guidance at times when others aren’t available, the Headspace app is open 24-7. (Mobile apps for mental health is an idea I have been working on since 2013.)

Helpfulness

The primary reason people seek counseling is to feel better and do better. The primary mechanism by which people can feel better and do better is to become aware of what they’re feeling and thinking, what and how they’re thinking about what’s happening – reality as it is – and to help themselves with that. For initiating and practicing this process, Headspace offers guidance, support, and reinforcement.

Given current levels of despair, the large percentage of Americans who report feeling lonely on a regular basis, the global prevalence of anxiety and depression, and my own challenges, I began with these Headspace courses: Basics, Grief, and Managing Anxiety.

Why not other apps?

Popularity does not ensure safety or effectiveness. Marketing, influencer testimonials, or word-of-mouth referrals do not equal rigorous testing to determine if a method works for most people, most of the time, better than other things, and better than nothing at all. Do no harm to self or others is the prime directive with self-administered or other-administered care.  Quackery exists and can be popularized, even by people with the best of intentions. I wish for top tier, research-backed, gold standard care for my one precious life. On all aspects of my health, I do literature reviews of research and consult credentialed, authoritative experts.

Recommended use of Headspace for clients

I recommend beginning with these courses, in order:

Basics > Basics 2 > Basics 3 > Managing Anxiety

Each course is 10 sessions. Each session is 11 minutes and 30 seconds long. In Basics 3, approximately session 5, individual awareness skills taught in the first sessions start weaving together in a way that reveals possibilities for the method’s broad use.

Daily completion of  the sequence of Basics, Basics 2, and Basics 3 will result in a 30-day streak. If you need documentation of this streak, I recommend taking a screenshot of this data from your profile page.

The navigation to find courses is:

Dashboard > Explore > Meditate > Courses and Singles > Courses A-Z > Scroll through the list of alphabetized content to find Basics, Managing Anxiety, and other courses.

Favoriting courses with a heart icon makes the selected list available by clicking the empty heart icon on the dashboard.

After completing the daily course, you are invited to explore other content. Using the search feature with words describing feelings, thoughts, and situations can reveal options. Using the search term “expert guidance” reveals a list of 1-minute instructional videos that are very helpful.

I recommend listening to Andy Puddicombe read The Headspace Guide to Meditation and Mindfulness. Puddicombe did a wonderful 10-minute TED Talk in 2012: All it takes is 10 mindful minutes.

. . . . .

I have existential awareness of the complexity of the human condition. I have had my share of hardships. I neither minimize nor maximize my experiences, nor compare my experiences to those of others. I do, however, wish for a full, on-going sense of well-being.

This is part of the reason I have returned to using Headspace as part of my daily, self-care practices. My thoughts can be drawn longingly to what’s gone, what can’t be changed. or what might be ahead. This activates the emotion centers of my brain, often flooding my inner experience with alarm, distress, or the blues. Headspace helps coach me, then helps me practice shifting my attention from specific thoughts to spacious, broad consciousness. This returns me to use of, in synergy, my beautiful human brain’s emotion and cognitive centers. I can use my inner wisdom, skills, and creativity to help myself.

To gather case study data about my experience, I took several assessments prior to beginning use of Headspace, including the Flourishing Measure. I experienced positive change in all measures.

My experience with Headspace corroborates research findings: I feel better and do better.

. . . . .

*This is a brilliant definition of, and overview of, the research on mindfulness up to 2017. It expresses and summarizes beautifully my thinking on mindfulness – first exposure and experience in 2000. It offers sections of plain language for the layperson and more in-depth clinical exploration.

Mindfulness-Based Stress Reduction (MBSR), is an evidence-based protocol backed by decades of research, including brain imaging studies (2021), to assist with “Acting with awareness, Non-judgment, and Non-reactivity” (2022), improvements in stress, self-compassion, and social connectedness (2020), anxiety disorders (2023), post-traumatic stress disorder (2018), reduction in levels of anxiety, depression and stress (2022) – although results for depression are mixed (2022) – high-stress jobs such as nursing (2021) and teaching (2021), improving sleep quality in nurses (2021) and cancer survivors (2021), and with physical conditions such as boosting innate immunocompetence (2022), type 2 diabetes (2022), asthma (2022), cholesterol levels (2022), and hypertension (2021).

Loving-kindness meditation may be helpful with post-traumatic stress symptoms, including depression (2021).

**Excerpts from selected research articles that test Headspace, from earliest to latest:

“This trial suggests that short guided mindfulness meditations delivered via smartphone and practiced multiple times per week can improve outcomes related to work stress and well-being, with potentially lasting effects.”
– Bostock S, Crosswell AD, Prather AA, Steptoe A. Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. J Occup Health Psychol. 2019 Feb;24(1):127-138. doi: 10.1037/ocp0000118. Epub 2018 May 3. PMID: 29723001; PMCID: PMC6215525.

“Mindfulness meditation uniformly and independently improved the participants’ overall mental health.”
– Zollars I, Poirier TI, Pailden J. Effects of mindfulness meditation on mindfulness, mental well-being, and perceived stress. Curr Pharm Teach Learn. 2019 Oct;11(10):1022-1028. doi: 10.1016/j.cptl.2019.06.005. Epub 2019 Aug 7. PMID: 31685171.

“Results showed significant reductions (P<.01) in depression (Z=-3.36), anxiety (Z=-3.07), and stress (Z=-3.46) scores, representing reductions of 32%, 32%, and 47%.”
– Foley T, Lanzillotta-Rangeley J. Stress Reduction Through Mindfulness Meditation in Student Registered Nurse Anesthetists. AANA J. 2021 Aug;89(4):284-289. PMID: 34342565.

Of possible interest

Revisiting Values and Priorities in Challenging Times

Image: iStock

Last updated 11/16/2023

All content is for informational purposes only and is not a substitute for professional advice. Consult a qualified professional for personalized medical, health care, and professional advice.

If I Were to Begin Learning Mandarin Chinese Today

If an English-speaking adult with limited opportunities for immersion in the language came to me today and said, “I want to learn Mandarin Chinese. Where should I begin?”, this is what I would answer.

“[Mandarin Chinese is] one of the most geopolitically important languages in the twenty-first century.”
– Jing Tsu, Kingdom of Characters: The Language Revolution that Made China Modern, 2022

Caveat

My personal experience cannot be generalized to apply to others.*

The claim, “If it worked for me, it can work for you,” is unlikely to be true, particularly for language learners who do not live in a country where the language is spoken, do not have a love interest who speaks the language, do not have in-person classes they can attend, or who live in an area with few people who speak the language. It oversimplifies the complexity of context and of individual differences.

That said, I have done 100+ hours of review of the research literature on adult second language learning, particularly of Mandarin Chinese. Beyond my own experience, I have case study data from having observed adult learners in this effort, this one, and others. I feel confident offering some limited guidance, with the caveat that individual needs and strengths vary.

Screenshot from Hack Chinese dashboard

I took a semester of Mandarin Chinese over 40 years ago, then started again in 2020 as the pandemic began. My intention is to learn to speak Mandarin Chinese well enough to have meaningful conversations.

If the person were uncertain about whether or not they wanted to learn Mandarin Chinese, I would suggest that, before doing anything else, they book a 30-minute lesson with italki instructor Benfang Wang. Benfang is a teacher unsurpassed in skill in helping beginners learn Mandarin Chinese while only speaking Mandarin Chinese. Here he is speaking with a complete beginner. Here he is speaking with me in 2021 and again in 2024.

I have worked with over 50 instructors. Benfang is a master teacher. My hypothesis is that, after 30 minutes with Benfang, if the person has a nascent spark of interest, that may flame to a passion that calls to learn more.

Why can’t a person just try a few apps or courses and see if something sticks? The person certainly can. But there’s an ominous statistic to consider.

Although this study focuses on elementary and secondary students in Australia, my case study data corroborates it: 95% of people who begin studying Mandarin Chinese quit. Adults have to find ways that are individually reinforcing and individually work for them very quickly to maintain the consistent effort needed to outrun the forgetting curve.

My hypothesis is that adults quit learning Mandarin Chinese because they don’t make enough progress fast enough to make it seem worthwhile.

The primary problem with learning Mandarin Chinese is remembering and not forgetting. The sounds are few in number so sound alike. The content is vast. Being able to speak and read requires a precision unknown in English.

The only Mandarin Chinese course I know of, and recommend, that offers a connected, systematic, reproducible way of learning to pronounce, read, and write characters is Mandarin Blueprint.

Their invention is ingenious. A learner is taught this process: With a character, associate initials with people, finals with places, tones with rooms within those places, components within characters as items, then imagine scenes in which action unfolds with those elements in the sequence in which the components are written in the character.

For each character, the learner creates a personally meaningful story. Some characters become instantly recognizable; some can be remembered through recognizing elements and the story attached. It’s quite miraculous. I often wish my parents were still alive. I can imagine their wonder that their 65-year-old daughter can pronounce, read, and use 藏 in a sentence.

. . . .

For people who do want to learn Mandarin Chinese, after hard, trial-and-error labor since 2020, this is how I wish I had begun.

About studying Mandarin Chinese as an adult, I wish someone had given me this guidance:

  1. Treat each encounter with a new word or grammar point as one of the many needed. Research suggests that new language learners need 3 to 17 exposures to a new word to create strong enough connections in the brain to remember it. Neither students nor teachers can logically or fairly expect that one round of instruction will result in either remembering the word or grammar point or being able to use it accurately at the next opportunity.
  2. Connect each new word or grammar point to something meaningful that you already know. Remembering is the greatest challenge for adult learners of Mandarin Chinese. The adult human brain can learn and remember new information – and repetition does help – but learning Chinese requires both phonological and semantic processing. Learners need to intentionally connect the sounds of words and their meanings to personal experience.
  3. Focus on mastery, not on “more.” Learn a few things deeply and well rather than many things superficially and forgettably. More is not better, although enthusiastic teachers may believe they are giving you more value by offering you more new words, more grammar points, more learning resources.  Adding too much new information too quickly simply overwhelms the cognitive capacity of the adult human brain.
  4. Begin with, and continue to practice, self-kindness. Some things in life don’t happen as a result of character, desire, insight, or will. When learning languages as an adult, since one can always do more or know more, self-criticism, self-judgment, and worry aren’t merited. Self-appreciation and self-kindness are merited.
  5. Use self-awareness to monitor what delights you and what doesn’t. Do what delights you.
  6. Make it daily.

Then:

  1. Open a Hack Chinese account. Bypass use of Anki, Traverse, and/or other spaced repetition software for now.
  2. Take the Mandarin Blueprint Pronunciation Mastery course. It is imperative to learn correct pronunciation before learning characters so when characters are learned and reviewed, they are pronounced with precision in the mind and with the mouth. (To test whether or not Mandarin Blueprint is a fit, the course is available for 15 days for $7. The full course is about $1K, payable in installments, and offers a 90-day money back guarantee. I have no affiliation with any sources mentioned in this post.) My suggestion is to crank through the Pronunciation Mastery course videos, skipping making flashcards. Practice with the videos and move on. If needed, the course can be reviewed again later. I took it twice. Luke has summarized the content of the Pronunciation Mastery course in 1 hour.
  3. Master pronunciation. “Don’t practice until you get it right. Practice until you can’t get it wrong.” – Outlier Linguistics
  4. Record yourself speaking. Download and save the first audio you record to return to later. Vocaroo is easy to use.
  5. Start a personal vocabulary list in Hack Chinese. Add a very small number of characters and words from the Pronunciation Mastery class that are personally meaningful or interesting to you. Try diligently to add what you are beginning to recognize, not what you wish you knew. Review these as you complete the PM course.
  6. Join me and fellow study buddies who are Mandarin Chinese “streakers,” i.e. daily studiers of Mandarin Chinese who check in via Google doc.
  7. When you complete Mandarin Blueprint’s Pronunciation Mastery course, as a pre-test, take HSK level, an assessment created using an artificial intelligence algorithm by François-Pierre Paty, Ph.D. HSK level is the only credible, online assessment that I have been able to find that serves as a reasonable pre-test/post-test to measure gains. One needs to save the results page as a .pdf to retain the results. The results are not stored or retrievable.
  8. Create a Mandarin Blueprint (MB) Phase 1 vocabulary list in Hack Chinese by importing the character list in the progress link at the end of Level 6. Note: This step is possible if you’re a daily studier. If not, doing this may be too much information, too quickly.
  9. In Hack Chinese, add props/components cards to your first MB list. For example, in Level 4, you will learn 兑. The component at the top, 丷 also has a card in Hack Chinese. In Level 5, you will learn 说 = 讠 + 兑. In Hack Chinese, 讠also has a card. Adding characters and components keeps your list comprehensive.
  10. As you learn characters and components – termed “props” in Mandarin Blueprint – use Purple Culture or another source to add to the notes the original names and meanings of the components.**
  11. Memorize the tone with the character. Mandarin Blueprint uses the method of loci (also termed “memory palace“) to help learners remember tones. I envision their system as a “tone house” and place characters within rooms.
  12. Add a Simplified Characters keyboard to your electronic devices and begin using characters in your messages and emails.
  13. Start Phase 1 of Mandarin Blueprint. Although it will be difficult because many of the characters will seem unrecognizable, start reviewing the MB Phase 1 list in Hack Chinese every day for 2 minutes (or more, based on your schedule and your awareness of your inner experience – don’t push, easy does it.) Just start getting familiar with these first characters.
  14. Continue discovering your own personal study strengths and interests. Monitor your inner experience and repeat activities that bring you a sense of flow and satisfaction. Experiment with the review schedule that works for you.
  15. On the Hack Chinese dashboard is a list of hard words. You can send these to a teacher. Book a lesson with italki instructor Benfang Wang, message him that you are a beginner, and copy and paste the “hard words message” into the message box.
  16. Get ready to speak only Mandarin Chinese AS A BEGINNER using words you know and will be taught. Benfang Wang is a teacher unsurpassed in skill in helping beginners speak only in Mandarin. Here he is speaking with a complete beginner and here he is speaking with me in 2021. Note: It is critical to speak only Mandarin when learning Mandarin. Research studies suggest an adult must suppress the native language in order to optimally acquire a new, target language.
  17. Record yourself speaking after your experience with Benfang. Compare this recording to your first recording.
  18. Engage in passive listening. Listening to audio in the target language while doing other tasks is termed “statistical learning (SL), the unguided, automatic extraction of regularities from the environment through passive exposure.” (Alexander et al., 2022) Andrew Methven recommends these podcasts.
  19. Watch this video on word order from Shuo of Shuoshuo Chinese.
  20.  After you have finished about 300 characters in MB, try reading Twenty Three Cats. If all goes well, you will become a reader of simplified Chinese characters, skipping over the few words you don’t know to find out what happens next! It’s wondrous! If you can’t establish a reading flow, just stop. This will come.
  21. Experience the swirl of delightful synergy created by  pronunciation + characters + vocabulary + reading + speaking + listening! This synergy provides the early and immediate reinforcement busy adults need to keep studying.
  22. After you are able to read Twenty Three Cats, consider continuing with other graded reader texts. If reading is not your cup of tea, let it go! This will come. Graded reading materials of interest to adults are difficult to find. Possibilities for reading include: Mandarin Companion, Chinese Breeze, Imagin8 Press, Du Chinese (stories), and The Chairman’s Bao (news). Frank, an instructor with italki, has custom-created several graded reader texts for our group of study buddies, posted in Google docs, including The Gift of the Magi and Rickshaw Boy.
  23. Retake HSK level at intervals personally meaningful to you.
  24. Keep going with Mandarin Blueprint to get a core 1,000 characters done.
  25. There are many enrichment options*** after this! 加油!

Consider working with additional instructors.

I’ve had over 600 lessons with italki instructors and had sessions with about 50 teachers through italki and other means. I currently only meet with 3 of them. Why?

Ultimately, at nearly 65 years old, I need to have an excellent customer experience. At the end of the session, I need to feel a sense of satisfaction and accomplishment, not a sense of inadequacy or failure. Given the complexity and difficulty of the task of helping an educated, articulate adult navigate the limits of speaking in a new language, this requires an instructor with extraordinary awareness and skill.

I seek instructors who

  1. speak only Mandarin Chinese during lessons (because adults must suppress their native languages in order to optimally acquire a new, target language),
  2. have expertise in adult second language learning and teaching,
  3. are focused primarily on me as a learner, rather than on themselves as a teacher,
  4. see me, hear me, recognize what I know, and help me build on that.

I have had a great deal of difficulty finding instructors who meet these criteria.

If instructors

  1. speak English during the session,
  2. speak more than half the time,
  3. correct me so frequently I can’t complete my thought or sentence,
  4. fill in what I’m struggling to say or a character I’m trying to read without giving me time to retrieve the content from my brain, thus robbing me of the chance to make a new connection,
  5. give me advice before they learn what I’ve already tried,
  6. focus on what I do incorrectly rather than help me build upon what I know,
  7. introduce too much new content too quickly for me to be able to connect it efficiently with what I already know,
  8. insist on using their content rather than what is personally meaningful to me,
  9. lead me to feel small vs. collaborate with me as a fellow adult,

I say 谢谢 and don’t book another session.

I’ve cried 一万 tears and wasted 100s of hours trying to convince teachers to speak only Mandarin with me, to help me try to think in Mandarin, and to catch me doing something right.  Shaping works. Success breeds success. If the instructors don’t get it, they don’t get it, and probably won’t. Move on.

In working with instructors, I have gained the most benefit from asking questions about materials of interest to me. For example, I’ve asked to share my screen and used this public, graded reader level version of The Gift of the Magi by italki instructor Frank to get help with pronunciation, reading fluency, and grammar points.

About the image

The image is a screenshot from my Hack Chinese dashboard from August 12, 2023. I subscribed to Hack Chinese short of a year ago, in October, 2022, on the recommendation of a study buddy, to review words used in Mandarin Companion graded readers. I used it intermittently until mid-August, 2023, when a study buddy shared his screen with his dashboard showing me the results of daily reviews for over a year. 哇!I want what he has! I am on my way!

I have no affiliations with any of the service providers mentioned in this post.

My understanding evolves. I will continue to update this post.

“There is a phrase in China, “zhiyin” (知音), used to describe the person who knows you best…As far apart as China and the United States may seem, our futures are deeply intertwined, and the world’s destiny lies in our collective hands. Americans must try to understand the hopes, dreams and aspirations of the Chinese people.”
– Carla Dirlikov Canales, opera singer and U.S. arts envoy, guest essay for The New York Times, 10/07/2023

. . . . .

*My personal experience can be termed case study data, anecdotal data, experiential data, and/or qualitative data. My personal experience cannot be equated with quantitative, human subjects research data which reports on answers to questions about what helps most people, most of the time, better than other things, and better than nothing.

**Knowing the original meanings of components, rather than trying to remember pictographs based on how they look, is more helpful for reading characters in the long run. Only about 5% of Chinese characters are pictographs.

For example, 且 qiě means “and; moreover; yet; for the time being; to be about to; both (… and…)” and is composed of these components:
月 [ yuè ] moon; month
一 [ yī ] one; a, an; alone

In Mandarin Blueprint, the suggested image to remember for 且 is a bookcase, but that’s pretty distant from the true meaning.

In my opinion, Mandarin Blueprint’s invention is a true innovation in the learning of Mandarin Chinese by adults. Learning both – the elements of their method, plus the original meaning of components – is ideal.

This post from Mandarin Blueprint on learning Chinese by yourself is very helpful.

***I have tried dozens of courses, programs, texts, and apps, and have worked – mostly briefly – with over 50 instructors. I have only a very few recommendations for post-1,000 character enrichment. Other than graded readers and a few instructors, these are the only resources that align with what research suggests and that I have found myself returning to when I seek further clarification or instruction.

Enrichment

Still at too high of a level for me but I find the content fascinating:

Interesting and helpful:

Reading Harry Potter, sentence-by-sentence

Thanks to a podcast interview I heard on You Can Learn Chinese in 2020 with a woman who taught herself to read Chinese using Chinese translations of the Harry Potter novels, and Andrew Methven‘s encouragement to find a text I love and muscle through it, sentence-by-sentence, I am doing just that.

I am using this Kindle version of the first Harry Potter novel. I aim to read – and look up unknown vocabulary and grammar points – at the rate of one sentence per day.

. . . . .

Anne Giles, M.A., M.S., L.P.C., is a Licensed Professional Counselor in the Commonwealth of Virginia, U.S.A., and a student of Mandarin Chinese. She has passed the pre-2021 HSK 1 and HSK 2 exams but did not pass the HSK 3 exam in 2021. She holds master’s degrees in curriculum and instruction and mental health counseling, and a Teaching English as a Foreign Language (TEFL) certificate. She attended the virtual National Chinese Language Conference in 2021 and 2022. She has taught English at the middle school, high school, and college levels. Her experience in working with non-native speakers of English includes serving as a support person for two visiting scholars from China to Virginia Tech, 1982-1983, tutoring non-native speakers, working with language exchange partners, and enjoying co-housing with international visiting scholars, 2020 to the present. She is a volunteer tutor with Literacy Volunteers of the New River Valley, Virginia.

Last updated 07/23/2024

All content is for informational purposes only and is not a substitute for professional advice. Consult a qualified professional for personalized medical, health care, and professional advice.

A Book Club for Speakers of Mandarin Chinese

Native speakers of Mandarin Chinese who wish to deepen their English conversation and discussion skills are invited to join a book club offered through the Literacy Volunteers of the New River Valley.

[Here is the book club meeting format.]

What? A book club, conducted in English, for adult speakers of Mandarin Chinese

Shanghai Immortal, a novel by A. Y. Chao

For whom?

Adult speakers of Mandarin Chinese who have an upper elementary or above level of proficiency in English and wish to improve their English pronunciation, conversation, and discussion skills.

When? Two meeting times, each 30 minutes

  • 6:30 AM U.S. Eastern, Thursdays (for all)
  • 2:30 PM U.S. Eastern, third Sunday of the month (for residents of the Blacksburg and New River Valley areas of Virginia, U.S.A.).
  • Remaining Sunday meetings in 2023: September 17, October 15, November 19, December 17

Where? Zoom

What book?

Shanghai Immortal, by A. Y. Chao, released June 1, 2023

Why Shanghai Immortal?

As a learner of Mandarin Chinese, the beauty and power of A. Y. Chao’s sentences and her blending of English and Chinese language and western and eastern cultures, gave me the boldness to suggest we read her novel together to grow as people deepening our abilities to speak about ideas and life in English and Chinese.

We need a novel that uses excellent, contemporary English vocabulary, has many opportunities for gathering personally meaningful words to add to a core vocabulary, and offers a bridge between Chinese and English language and culture. The novel needs a compelling story and a heroine befitting the global challenges of life in 2023. Perhaps most importantly, the novel needs to merit sustained attention to each word and each sentence over a long period of time. I believe Shanghai Immortal meets these criteria.

Here’s the Kindle version. The hardback version will be released October 31, 2023. According to the author’s siteShanghai Immortal is the first novel in a trilogy.

Here’s the Audible version. Narrator Mei Mei Macleod is exceptional.

What will be the reading pace?

While book club members are welcome to read ahead at their own pace, for our English-focused discussions, we will work on mastering the first sentence of the novel, then proceed at the pace set by the majority of our members.

Why will we spend so much time on the first sentence?

“The steaming Shanghai night
drapes heavy over my bare shoulders.”
– A. Y. Chao, Shanghai Immortal

To “master” a word is to gain a deep, interior knowledge of it, such that the learner can, without notice or thought, regardless of context, use the word, explain the word’s meaning, pronounce it accurately as a word and within a sentence, recite the word from memory, and read the word on a printed page or screen.

From mastering a single, beautiful, well-constructed sentence, a learner can confidently build more complex sentences using frequently used,  most important, and personally meaningful words to communicate more individually and fully.

Further, we are attempting to master the pronunciation of this sentence with the standard American accent of a national level media broadcaster.

After several weeks of practice, one book club member said, “This sentence is mine now.”

For assistance with mastering the first sentence of Shanghai Immortal, here’s a worksheet. The .pdf opens in a new tab.

Why are we proceeding at a slow pace?

Many enthusiastic second language learners begin reading books in their target language. Few finish. Reading in a second language can be difficult, tedious, and demoralizing. Force decreases motivation and learning. Reading a book in a second language is not the time for 努力!It’s the time for spacious kindness. We need to give ourselves time to explore and experience these words to make them our own.

In considering logistics, the book is 365 pages long. Reading one page per day for 365 days in a row would take one year. We may go more quickly; we may go more slowly. We’ll take the time we need.

“[Students] read word by word, sentence by sentence, and they ponder over an unfamiliar word choice, a fleeting gesture, the shadow of an image, and the ripple of a sentence seen in the following sentence. The collection of their thoughts, observations and questions is very touching. It’s a testament to the art of reading with not only five senses but also with memory and imagination. And I hope it’s the most important thing I can teach my students: not merely the crafts of writing but the importance of paying close attention, to the world in a book and to the world beyond a book.”
– Yiyun Li, author, interview, The New York Times,

What is  the meeting format?

Here is the book club meeting format.

What materials and resources do I need?

  1. Zoom
  2. An electronic or print version of Shanghai Immortal. The Kindle version offers both English and Chinese dictionaries to help with vocabulary.

What is the cost to join?

This program is free and offered through the Literacy Volunteers of the New River Valley.  (Here is a 30-minute public television story about the Literacy Volunteers.)

How do I join the 6:30 AM U.S. Eastern Thursday meeting for all?

Please fill out the contact form and I will email you the Zoom link.

How do I join the 2:30 PM U.S. Eastern Sunday meeting for residents of the New River Valley?

If you are a Mandarin Chinese speaker and a resident of the New River Valley of Virginia and would like to join the Sunday meeting of the book club, registration is required. Please visit this page, then click on Student Application for English Classes.

Once you have registered, we can add you to our WeChat book club group. If you know someone who may be interested, please feel free to share this post with them.

Current book club members, thank you for your bravery and for the inspiration you give me to explore ways to learn another language as an adult. Thank you for the synergy we create together.

About the facilitator

Anne Giles, M.A., M.S., L.P.C., is a Licensed Professional Counselor in the Commonwealth of Virginia, U.S.A., and a student of Mandarin Chinese. She has passed the pre-2021 HSK 1 and HSK 2 exams. She holds master’s degrees in curriculum and instruction and mental health counseling, and a Teaching English as a Foreign Language (TEFL) certificate. She attended the virtual National Chinese Language Conference in 2021 and 2022. She has taught English at the middle school, high school, and college levels. Her experience in working with non-native speakers of English includes serving as a support person for two visiting scholars from China to Virginia Tech, 1981-1982, tutoring non-native speakers, working with language exchange partners, and enjoying co-housing with international visiting scholars, 2020 to the present. She is a volunteer tutor with Literacy Volunteers of the New River Valley, Virginia.

“[Mandarin Chinese is] one of the most geopolitically important languages in the twenty-first century.”
– Jing Tsu, Kingdom of Characters: The Language Revolution that Made China Modern, 2022

Other in-person opportunities to converse and discuss in English

Conversation and Communication Practice for Speakers of Mandarin Chinese, Tuesdays, 3:30 – 4:30 PM

This free, in-person class for up to six residents of the New River Valley of Virginia is for native speakers of Mandarin Chinese who speak English at an early intermediate level or above and wish to deepen their conversational skills.

The class meets in Blacksburg, Virginia and offers a variety of opportunities for working with pronunciation and vocabulary, and for practicing communicating effectively during conversations and discussions.

Registration is required to participate. To register and learn more, please visit this page, then click on Student Application for English Classes.

This class for Mandarin Chinese speakers is also listed on Meetup.

Conversation and Communication Practice for English Speakers of All Languages, Fridays, 3:15 – 4:15 PM

This free, in-person class for up to six residents of the New River Valley of Virginia is for native speakers of all languages who speak English at an elementary level or above.

The class meets in Blacksburg, Virginia and offers a variety of opportunities for working with pronunciation and vocabulary, and for practicing communicating effectively during conversations and discussions.

Registration is required to participate. To register and learn more, please visit this page, then click on Student Application for English Classes.

Questions?

If you have any questions at all, please contact me, Anne Giles.

Last updated 9/8/2023

All content is for informational purposes only and is not a substitute for professional advice. Consult a qualified professional for personalized medical, health care, and professional advice.

Mandarin Chinese Meetup: Let’s Play Go Fish!

If you are an adult living in the Blacksburg, Virginia, U.S.A. area, are studying Mandarin Chinese, or are a native speaker interested in offering support, you are invited to attend this gathering.

Red envelope prizes!

What? Mandarin Chinese Meetup: Let’s Play Go Fish, a popular American card game. (Here are the rules.)
Why? To engage in an activity where we speak only Mandarin Chinese in order to foster speaking the language on a meaningful level. For our purposes, “meaningful” is defined as “the ability to speak, listen, write, think, feel, work, present, relate, collaborate, and connect in Mandarin Chinese.”
Why else?To win prizes! The winner of each round will receive a 紅包 hóng bāo red envelope with a gift card inside.
How? For an hour, we enter the Chinese-speaking world and live Mandarin Chinese!
Where? Lobby of 102 Hubbard Street, Blacksburg, Virginia
When? Friday, March 23, 2023, April 7, 2023, 5:15 – 6:15 PM EDT
Cost? None. Attending the meetup is free.
For whom? Adults who are learning Mandarin Chinese and native speakers of Mandarin Chinese. Learners who know a minimum of 200 words can help keep the conversation flowing. Please note: This event is for adults only. Unfortunately, we cannot accommodate children.
How do I sign up? Walk-ins are welcome.
How can I track my progress? You are invited to take the HSKlevel before you attend each meetup. You can take the assessment at any time and track your progress over time.
Questions? Please contact Anne Giles.

Participants are asked to make this pledge:

“To optimize the learning of all, I agree to willingly use Mandarin Chinese only for the entirety of the meeting. I understand that interjecting English into the conversation may interfere with the learning of others. I understand that, if I use English once, I will be expected to correct myself immediately. If I persist, I will have broken my agreement.”

(For other examples of language speaking agreements, please see the language pledges from Middlebury College, Princeton, Georgetown and Auburn. Brandeis’s All Language Lunch requires a language pledge. Here is a 2010 presentation on language pledges.)

To prepare for the meetup on Friday, April 7, 2023:

1. Please read these rules in English on how to play Go Fish. A translation of that page in Simplified Characters by italki instructor Frank is provided below.

2. Learn or review the pronunciation of the numbers from 2 to 10 in Mandarin Chinese, plus these words for the names of cards:

尖 jiān ace
K pronounced “K”
圈 quān queen
勾 gōu jack

3. Learn or review the pronunciation of these Go Fish terms.

给我你的_____.
Gěi wǒ nǐ de_____.
Give me your (name of the card).
Example: 给我你的K。
Gěi wǒ nǐ de K.
Give me your kings.

去钓鱼!
Qù diàoyú!
Go fish!

炸弹 zhàdàn
four-of-a-kind; a book of cards

In English, four-of-a-kind is called a “book” of cards. In Chinese, four-of-a-kind is called a “bomb” or “boom,” for example, 4 kings, 4 aces, and so on. Therefore, when playing Go Fish (Qù diàoyú 去钓鱼), four-of-a-kind is termed “炸弹 zhàdàn.” When playing Dòu dìzhǔ 斗地主, four-of-a-kind is also termed “炸弹 zhàdàn.”*

用英语,“book”就是任何4张一样的牌。用中文,”炸弹”就是任何四张一样的牌,比如 4张王,4张A等等。所以,玩去钓鱼的时候,”炸弹”是四张一样的牌。玩斗地主的时候,四张一样的牌也叫“炸弹”。*

4. Imagine yourself playing Go Fish, anticipate words and sentences you might need, look them up, and start practicing!

A tip sheet with other card-related words and terms will be provided at the meeting.

Card decks will also be provided.

What is the format of the meeting?

1. At the start of the meeting, instructions will be given in English.

2. We engage in Mandarin Chinese-only conversation activities in large and small groups.

3. We return to English. To close the meeting, participants are asked to take turns sharing what they observed about their own process and the insights they gained.

*If you are interested in playing, or learning to play, Dòu dìzhǔ 斗地主, and live in the Blacksburg, Virginia area, please contact me. Here is a Wikipedia description of Dòu dìzhǔ, here are the rules, here is a video with three players explaining Dòu dìzhǔ in English , and here is a video with the game explained by a Mandarin Chinese teacher.

Questions? Please contact Anne Giles.

. . . . .

This gathering is part of a larger effort to create synergy and community among local Mandarin Chinese learners and speakers. In particular, this is an attempt to find or create daily, in-person opportunities for adults learning Mandarin Chinese in the Blacksburg, Virginia area to practice speaking, listening, and interacting on a meaningful level.

For more information and for background on the format of the meeting, please see this first post about our Mandarin Chinese Meetup.

. . . . .

Go Fish rules, translated by italki instructor Frank:

“去钓鱼” 是一个很有趣的扑克牌游戏,小孩也觉得有意思喜欢玩。

需要准备什么?
一副52 张的扑克牌。一些牌发出去以后,剩下的牌还要用。

副 measure word for poker card

怎么玩才可以赢?·
谁拿到的炸弹最多,谁就赢了。 炸弹就是四张一样的牌,比如4张 K、4张 A 等等。

怎么看牌的大小?
A是牌点最大的牌,然后是K、 Q、 J、10、 9、 8、 7、 6、 5、 4、 3、 2。
2 是 牌点最小的牌。

牌大小不用看牌的花色,只看牌号,比如两个 3、两个 10 等等。

怎么发牌?

让一个玩家给每个玩家发一张牌。 让大家看到牌号。
牌点最低的玩家是庄家。 庄家洗牌,庄家右边的玩家切牌。

然后,庄家顺时针给每个人一次发一张牌,牌面朝下,不能让其他人看到牌号。
庄家发牌的时候要从他左边的玩家开始。

如果两个或三个人玩,每个人拿七张牌。 如果四五个人玩,每个人拿五张牌。
庄家发完牌把剩下的牌面朝下放在桌子上。

怎么玩?

先从庄家左边的玩家开始,他就是钓鱼的人。他可以和任何一个人说,比如,“Tom, 把你的10给我”,一般是先叫那个人的名字,然后让他把牌交出来,从 A 到 2随便选一个牌号。 如果正在“钓鱼”的玩家想要10,那么他手里必须有一张牌是10。要不然,他不能问别人有没有10。

如果Tom有10,他必须交出他所有的10。
如果Tom没有10,他要说:“去钓鱼!。
和Tom要牌的玩家必须从桌子上剩下的牌里抽一张,然后放在他手里。
抽牌的时候,只能抽最上面的那一张牌。

如果钓鱼的人拿到了一张或者几张他想要的牌,他可以继续和Tom要牌,也可以和另一个人要牌。钓鱼的人可以继续要同一张牌或不同的牌。 只要钓鱼的人成功拿到牌,他就可以继续要。 钓鱼的人从别人手里拿牌的时候,牌号必须让大家看到。 如果钓鱼的人拿到四张一样的牌的最后一张, 他得让大家看到这四张牌的牌号,然后把这四张牌面朝上放在桌子上,然后再玩一次。

如果玩家去钓鱼的时候,一张牌都没有拿到,那就得从他左边的人开始下一轮。

13个炸弹(四张一样的牌)被赢完后,游戏就结束了。 谁的炸弹最多谁就赢了。

在玩这个游戏的时候,如果玩家手里没有牌了,他们可以在轮到他玩的时候从桌子上剩下的牌里抽牌。比如他抽到了5,然后再和别人要牌点是5的牌。

如果桌子上剩下的牌没有了,那他就出局了。

扑克的四种花色:
黑(hēi)桃(táo)♠ spade
红(hóng)桃(táo)♥heart
梅(méi)花(huā)♣club
方(fāng)块(kuài)♦diamond

All content on this page is for informational purposes only and is not a substitute for medical, professional, and/or legal advice. Consult a qualified professional for personalized medical, professional, and legal advice.

These Are the Yeses

I define “yeses” as the realities that create the context of my existence, stated as precisely as I can perceive them. I may wish – even long – for these realities to be different. I may have intense feelings about these realities. However, I acknowledge these realities as givens, neither powers nor perpetrators. I do not surrender to them or become a victim of them. I acknowledge them.

Ted and Ken

Note: This post is intended as a worksheet. As a result of sorting the realities of one’s situation from beliefs or unproven hypotheses about one’s situation, a person can then shift the energy and creativity of their attention from what-ifs to realities.

Please complete all sections in a short amount of time, briefly, with straightforward answers, few details, little to no explanation, self-kindness, and compassion. I provide personal examples of answers.

Demographics and Geography

I am __________________. I am not different or other, not younger or older, not brighter or less bright, not better looking or worse looking, not more or less physically fit, not more or less educated, not more or less accomplished, and not wealthier or poorer. Although I or others may have wished for this, I am not __________________ or __________________.

I live in __________________, not in __________________.

Example

I am a Caucasian female, aged 64, a former teacher and a current counselor. Although I or others may have wished for this, I am not a holder of a Ph.D. or a famous contributor to great thinking.

I live in a small college town, in a rural area, with a small population, with a small number of people my age, and with a small number of businesses, restaurants, and organizations, not in a city with a large population, with a large number of people my age, and with a large number of businesses, restaurants, and organizations.

Upbringing

To gently paraphrase poet Philip Larkin, our parents and caregivers have both positive and negative impacts upon us.

The greatest legacy burdens that linger from my upbringing are __________________, __________________, and __________________.

The greatest gifts given me by my upbringing are __________________, __________________, and __________________.

Example

The greatest legacy burdens that linger from my upbringing are the belief that people and situations should be a particular way, that feeling feelings is a characterological weakness, and that position in society has power.

The greatest gifts given me by my upbringing are problem identification and strategic derivation of solutions, love of ideas and learning, and being taken seriously.

Personal traits

I have been told more than once, by more than one person who appreciated me, that I am __________________, __________________, and __________________.

Example: I have been told more than once, by more than one person who appreciated me, that I am intelligent, generous, and ahead of my time.

Strengths

When opportunities and challenges arise, whether I am working alone or with others, I bring these strengths to the task: __________________, __________________, and __________________.

Example: When opportunities and challenges arise, whether I am working alone or with others, I bring these strengths to the task: creativity, discipline, and determination.

History

If a Wikipedia entry were written about me, with priority given to listing the top events with the most impact on my life, including the way I think about myself, others, and the way the world works, the top hardships I have survived are:

1. __________________
2. __________________
3. __________________

Example

The top hardships I have survived are:

1. Inability to conceive a child.
2. Witnessing my father suffer mental and physical torture from dementia.
3. Losing my existential freedom from a concussion.

Stressors

The three greatest, current stressors in my daily life are 1) __________________, 2) __________________, and 3) __________________.

The three greatest, on-going stressors in my life are 1) __________________, 2) __________________, and 3) __________________.

Example

The three greatest, current stressors in my daily life are 1) adult cats, casualties of the pandemic, who have reverted to kitten-like behavior from too much time, in too small of a space, spent with their caregiver; 2) maintaining a house for said kittens, myself, and housemates who are international visiting scholars, 3) intermittent concussion symptoms.

The three greatest, on-going stressors in my life are 1) how to make a life for myself at this age, in this town, in a pandemic (!), after serving a decade as a caregiver; 2) determining what is possibly mine to do in the time I have left; 3) the push-pull of alternately rejecting and accepting the realities of aging.

Accomplishments

My greatest accomplishments in the past three years, 2020-2023, have been: 1) __________________, 2) __________________, and 3) __________________.

My greatest accomplishments in my life so far have been: 1) __________________, 2) __________________, and 3) __________________.

Example

My greatest accomplishments in the past three years, 2020-2023, have been: 1) not despairing over the losses I have experienced; 2) co-gardening with my neighbor who, sequentially, turned 89, 90, and 91; 3) contributing to science by providing a pleasant, supportive – albeit cat-dominated – home for international visiting scholars.

My greatest accomplishments in my life so far have been: 1) serving as a teacher, counselor, and mentor; 2) standing by my father in his time of greatest bafflement, vulnerability, and suffering; 3) not once not getting out of bed, no matter what had happened the day before.

Learnings

My three greatest learnings in the past three years, 2020-2023, have been: 1) __________________, 2) __________________, and 3) __________________.

My three greatest learnings in the past three years, 2020-2023, have been: 1) the neuroscience of grief, 2) the 1,000 most frequently used characters in Mandarin Chinese, and 3) the results of deep dives into existential theory and existential therapy.

Joys

The three greatest joys currently in my life are 1) __________________, 2) __________________, and 3) __________________.

Example

The three greatest joys currently in my life are the kitten brothers, Ken and Ted, learning Mandarin Chinese, and 200-piece jigsaw puzzles.

Connectedness

Although research varies on the number of people we need in our lives to sustain mental and physical health, and individual needs and preferences vary, most people experience a sense of well-being from having a “my person” – often a partner, best friend, or family member  – an “inner circle,” and “affiliations.”

The pandemic forced disconnectedness on many people. For many people, restoring connectedness is a work-in-progress. Please up the ante on self-kindness as you complete this section.

“My person” is __________________. Of all the people in my life, this is my closest confidante and ally. This person appreciates me as I am. I can count on this person to hear my feelings, thoughts, fears, and dreams without judgment or advice-giving.

In my “inner circle,” I prefer _____ people. I have _____ people. These are the people with whom I have mutual, lateral, reciprocal, giving-and-receiving relationships. Contact is frequent enough, and of enough duration, to maintain a sense of connection during absence.

Among my “affiliations,” I prefer _____ people. I have _____ people. These are the people with whom I may have infrequent contact. Although our time together, views, and lifestyles may vary, we have shared interests and mutual regard.

Example

My person is my sister. In my inner circle, I prefer 3 people. I have none. This reality is a problem to solve to which I bring my strengths. Among my affiliations, I prefer 8 people. I have 8+ people.

Future

Although the future is unpredictable and uncertain, possibilities I am considering for the future are: 1) __________________, 2) __________________, and 3) __________________.

Although the future is uncertain, possibilities I am considering are: 1) volunteering, 2) traveling to China when concussion symptoms resolve, 3) continuing to write independence-fostering, counseling-informed guides for clients and readers.

Ken and Ted

. . . . .

Awareness of reality can assist with emotion regulation.

The ability to regulate emotions is considered a primary feature of skillful, effective living and relating. Emotion dysregulation is considered a primary, central component – the transdiagnostic construct – of many relationship and work problems, of anxiety and depression, or overuse of substances, and of many mental illnesses.

When functioning effectively, a person is able feel feelings, think thoughts, and adjust the intensity of their inner experience at will, on command, then make conscious choices about what to say and do next – or not say and not do.

A person can learn emotion regulation skills. Here are some possibilities for independent study:

  • Learn about the interrelationship between what happens, one’s thoughts, and one’s feelings using pie charts, diagrams of the brain, the ABC worksheet from CBT, and the concept of Wise Mind from DBT.
  • Make an Inner Volume Control Dial with a Paper Plate.
  • Examine this step-by-step description of the emotion regulation process.
  • Expand thinking about responsibility and causality by using the three-lane highway metaphor.
  • Learn how to muscularly shift attention using one’s senses, and values and priorities.
  • Learn about the human brain’s beautiful evolution to have the whole brain work in synergy together. The overlap between feelings and thoughts – both of which provide data – is the realm of inner wisdom, the source of effective, skillful, humane decision-making.
  • Learn that the acts of suppressing, blocking, numbing, and/or avoiding feelings, although reducing pain in the short-term, actually rob the full brain of its capacity for synergy. What to do with painful feelings is the work of people working on emotion regulation.
  • Become aware of the impact of the pandemic on one’s thinking using this 800-word worksheet.
  • Use the existential awareness skills assessments and overviews on this 3,000-word page.
  • Write a personal resilience guide using ideas such as these.
  • Write a philosophy of life and death such as this one.
  • Use the meditation app created by Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction (MBSR),* first introduced to me in 2006 by a professor in my graduate program. As of this writing, the app is available as a subscription, around $2.50 per month, $25.00 per year.

*Mindfulness-Based Stress Reduction (MBSR), is an evidence-based protocol backed by decades of research, including brain imaging studies (2021), to assist with “Acting with awareness, Non-judgment, and Non-reactivity” (2022), anxiety disorders (2023), reduction in levels of anxiety, depression and stress (2022) – although results for depression are mixed (2022) – high-stress jobs such as nursing (2021) and teaching (2021), improving sleep quality in nurses (2021) and cancer survivors (2021), and with physical conditions such as boosting innate immunocompetence (2022), type 2 diabetes (2022), asthma (2022), cholesterol levels (2022), and hypertension (2021).

All content is for informational purposes only and is not a substitute for professional advice. Consult a qualified professional for personalized medical, health care, and professional advice.