Week 5: Mindfulness Meditation
To put it simply, mindfulness meditation is "training your attention" to enter a mental state of calm emotion and positivity. Mindfulnes Meditation has two components:
- Attention is all about grounding yourself in the here and now. It’s the practice of consciously noticing your breath, your current thoughts, and any physical sensations or emotions you’re feeling in this exact moment.
- Acceptance is about being a neutral observer. Instead of judging a feeling or immediately reacting to a stressful thought, you simply acknowledge that it’s there and then let it pass by without letting it pull you off track.
Mindfulness meditation reduces the bodies response to stress through increasing attention and emotional regulation. With practice, this can have an impact on how you may handle stress as it can limit negative thoughts or unhelpful emotional reactions during the tough times.
Mindfulness meditation: A research-proven way to reduce stress
Try it Out!
Campus Mindfulness Practice Guide
| Location | Practice (The "Attention" Piece) | Perspective (The "Acceptance" Piece) |
| The Oval / Campus Green | Sensory Grounding: Focus on the feeling of the grass or pavement under your feet as you walk. Notice the temperature of the air on your skin. | Neutral Observation: If you get distracted by groups of people or loud music, simply note the distraction and return your focus to your physical sensations. |
| The Library | Breath Focus: Close your eyes for one minute. Direct your awareness to the rise and fall of your chest or the sensation of air entering your nostrils. | Releasing Judgment: If your mind wanders to your "to-do" list or an upcoming exam, acknowledge the thought without frustration and let it go. |
| The Dining Hall | Mindful Eating: Focus entirely on the flavor, texture, and temperature of one bite of food. Tune into the act of chewing and swallowing. | Ignoring Internal Noise: If you feel rushed or anxious about the crowd, observe that feeling as a passing sensation rather than something you need to act on. |
| Between Classes | Body Scan: While walking, briefly check in with different parts of your body. Notice if your shoulders are hunched or if your jaw is clenched. | Active Release: Note any tension you find. Instead of criticizing yourself for being stressed, simply breathe into that area and try to soften the muscles. |
| The Bus or Transit | Sound Scavenging: Close your eyes and try to identify five distinct sounds without labeling them as "good" or "bad" (e.g., the engine hum, a door opening). | Allowing the Environment: Accept the noise and movement of the bus as part of the present moment rather than an annoyance to be avoided. |
Quick Tips for Implementation
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Start Small: You don't need a 20-minute session. Even 30 seconds of intentional attention while waiting in line for coffee can reset your stress levels.
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Use Cues: Pair a mindfulness practice with a habit you already have, such as taking three deep breaths every time you scan your ID to enter a building.
- Be Kind to Yourself: You may not be "perfect" at meditation right away. You may event dislike it when first starting out. Keep trying! Let your brain stray or loose focus. Take note of what distracted you or the thoughts that come up internally and move on!
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The "Reset" Button: If you find yourself overwhelmed by a busy campus environment, use your acceptance skills to acknowledge that the environment is loud, and then use a fidget or a breathing technique to ground yourself.
Want more? Check out these links and apps to get you meditating!
Outdoor meditation: how (and why) to meditate in nature — Calm Blog
16 Types of Meditation - Headspace
9 Types of Meditation: Which One Is Right for You?
Mindfulness meditation: A research-proven way to reduce stress