College life can be exciting, fast-paced, and full of new experiences, but it can also feel overwhelming at times. Between classes, social life, and responsibilities, it’s easy to move through the days on autopilot. Mindfulness offers a way to pause, reconnect, and be fully present in the moment, on purpose and without judgment.
WHAT IS MINDFULNESS
Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment, free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.
BENEFITS OF MINDFULNESS
Many health experts recognize the powerful connection between the mind and body. Many research studies have shown that mindfulness meditation can reduce stress, symptoms of depression, anxiety, sleep disturbance and pain, and it may contribute to an overall sense of well-being (John Hopkins Medicine).
TIPS FOR PRACTICING MINDFULNESS
- Slow down and try to take the time to experience the environment around you with all of your senses.
- Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help you process negative thoughts.
- Try to intentionally bring an open, accepting and discerning attention to everything you do.
- Try out structured mindfulness exercises such as a body scan or walking meditation. Building mindfulness into your daily routine can help make practicing easier. However, it is important to note that mindfulness can be practiced anywhere and anytime and does not always need to be structured.
- Have patience and give yourself grace. Mindfulness is an active ongoing process in which we can never fully be perfect.
(Source: Mayo Clinic, 2022)
ON-CAMPUS RESOURCES
Health and Counseling Services: Therapy and counseling support mindfulness by guiding individuals to a non-judgmental, present-moment awareness of their thoughts, feelings, and body sensations. Health and Counselling Services has five fulltime fully licensed therapists with years of experience working with college age students. These providers offer walk-in crisis counseling, individual counseling appointments, group counseling, and consultations for off-campus referrals. All of these services are included in your wellness fee and free of charge! Health and Counseling Services can also provide referrals to community providers as needed.
Call 509-313-4052 or email studenthealth@gonzaga.edu to make a counseling appointment. Walk-in crisis appointments are also available during normal business hours.
Rudolph Fitness Center: The Rudolph Fitness Center (RFC) offers a variety of programs that are fun, social, and contribute to the development of the total person. Some of the fitness classes available such as yoga, use of the individual workout equipment, and other activities may provide opportunities to practice mindfulness through the mind and body connection. All undergraduate students receive a membership and have access to the secure facility throughout the academic year using their student ID.
OFF-CAMPUS AND ONLINE RESOURCES
Mindfulness isn’t just meditation. It's a state of presence that can be applied to any activity to make it mindful, including eating, walking, and breathing. Learn how you can incorporate mindfulness into everyday activities.
When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment.
Meditations from UCLA's Mindful Awareness Research Center. Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Each session also offers a new daily life practice for the week.
A free app for meditation, sleep, and mindfulness, offering a comprehensive library of over 220,000 guided meditations, music tracks, and courses from thousands of teachers and experts.
MEDITATIONS
A meditation to help you stay present:
A walking meditation to help you take a break and practice mindfulness:
A guided journaling exercise to check in with yourself: