Meditation is a skill you can learn to manage stress, get a better night's rest, succeed academically, and achieve overall health and wellness. UNH Health Services offers individual, group, drop-in and online meditation classes.
Mindfulness & Meditation Group
- A free 4-week program to learn more about how mindfulness can reduce stress, impact academic success, and improve self-care.
- 2 group options: Mondays or Fridays.
- Learn more and register.
Guided Meditation for the UNH Community
- For those who are new to meditation or who use meditation as part of their everyday self-care practice.
- Meets on Mondays from 12:15 p.m. to 12:45 p.m. at Health Services (2nd floor conference rooms).
- No registration required. Drop in any week.
Individual Meditation Sessions for Students with our Wellness Educators/Counselors
- Each session is geared toward beginning meditation practice and will focus on how meditation can help with you individual goals and needs.
- Make an appointment online or by calling (603) 862-3823.
- This service is available at no cost to all UNH students who have paid the mandatory fees.
- Individual sessions with our interactive biofeedback program that teaches you about breathing and meditation techniques.
- Make an appointment online or by calling 603-862-3823.
- This services is free and available to anyone in the UNH community.
Health and Wellness Benefits of Meditation
Meditation is now a mainstream practice in America, with more than 30 million people practicing it on a regular basis. Meditation is an experience of relaxing the body, quieting the mind, and awakening the spirit. Meditation encourages a deepening of consciousness or awareness, and also facilitates a deeper understanding of self and others. There are thousands of meditation techniques that have been developed and practiced for over 5,000 years and each has specific techniques and skills that can be learned.
Some of the benefits of meditation are:
|Higher levels of energy, creativity, and spontaneity||Decreased stress, depression and anxiety|
|Lower blood pressure||Fewer cravings for alcohol and tobacco|
|Increased exercise tolerance||Increased job satisfaction|
|Better concentration||Better relationships with others.|
Meditation can help:
|Manage time||Practice mindful eating|
|Control addictions and cravings||Reduce stress and enhance sleep|
|Achieve academic success||Achieve athletic success and body satisfaction|
|Enhance the immune system||Develop a deeper sense of compassion and forgiveness for others and self|
Types of Meditation
The following meditations were written and produced at UNH for the Health Services project "Reflections: Meditative Practice for College Students."
For most meditative practices the breath is very important because it is connected to both the mind and the body. For example, if we are anxious, frightened or upset our breath tends to be shallow, irregular and quick. If we are relaxed, settled or calm, our breath tends to be more slow, deep and regular.
Focusing the mind on the continuous rhythm of inhalation and exhalation provides a natural object of meditation. As you focus your awareness on the breath, your mind becomes absorbed in the rhythm of inhalation and exhalation. As a result, your breathing will become slower and deeper, and the mind becomes more tranquil and aware.
Concentrative meditation is the most commonly used form of meditation and assists with focusing the mind. This is done by focusing on the breath, image/objective or sound (mantra) during the meditation. This process allows the mind to achieve clarity and awareness. Transcendental meditation (TM), based in the Hindu tradition, is a form of concentrative meditation.
Receptive meditation assists with becoming more fully present in the moment. This is done by being mindful and attentive to feelings, sensation, thoughts, images, smells and experiences without becoming involved without judgment, reaction or processes the experience. This helps to gain a calmer, clearer and more non-reactive state of mind and being. Mindfulness meditation, based on the Buddhism, is a form of receptive meditation.
Reflective meditation assists with investigating an idea in a systematic way. It uses disciplined thinking and analysis to reflect upon a compelling question, challenge, idea or project. We can also reflect on a verse, a phrase or inspiring idea. This form of meditation can bring wisdom and insight into all aspects of our lives.
Generative meditation assists in consciously cultivating and strengthening specific qualities such as patience, love, appreciation, compassion, humility, gratitude, courage, etc. This form of meditation invites us to actively nurture these strengths of character by thinking, speaking and acting as though the quality is already fully present and alive within us.
Additional Mediation Services at UNH
- Introduction to Meditation
- Labyrinths as meditative practice
- Mandalas as meditative practice
- Spiritual wellness
- Mindfulness for Wellness