Health & Wellness provides mindfulness and meditation opportunities to support emotional well-being and academic success.
Mindfulness is a way of living more fully in the moment to increase awareness and to be more present to what you are feeling, thinking, and experiencing with an attitude of curiosity and non-judgement.
Mindfulness is both simple and challenging in a busy world full of constant doing. So often we go through the day mindlessly.
Have you ever wondered how you got to a destination without noticing anything along the way? Or, have you started to eat or drink something and then suddenly the cup or plate is empty? You might also observe that your mind worries about the future or replays the past instead of being present to what is happening now, in this moment.
In these examples, we are on "auto-pilot," which is a state of mindlessness that we all experience.
These behaviors of the mind can make us miss out on the things that are happening within and around us. They can also impact our ability to gather information about our life, our interactions, and our experiences.
Mindfulness can help us learn to be more present from moment to moment experiences, thoughts, feelings, and sensations.
Although it might be challenging, we can all develop the skills of mindfulness through practice. It’s about drawing your attention to what is happening now and allowing yourself to experience it without feeling the need to change or analyze it. Mindfulness is not about shutting off the mind or stopping your thoughts, but instead about learning to have a healthier relationship with your mind and thoughts.
You can practice everyday mindfulness by living in a mindful way. You can offer your full attention to what you are doing, experiencing, or listening to. You can approach life with an attitude of curiosity and openness, and you can do it at any time--while you're walking, eating, waiting in line, studying, talking with someone, breathing, or listening to music.
Some benefits of mindfulness include:
- Increasing your self-awareness
- Changing how you perceive your experiences
- Decreasing stress, anxiety, worry, and depression
- Learning to act instead of react to events and experiences
- Improving academic performance
- Improving sleep and relaxation
- Improving your relationships with yourselves and others by increasing gratitude, empathy, and compassion
- Developing insight into your life - what you value, what matters to you, how you feel, what you need, with whom you want to spend time, and more
Meditation is an effective way to strengthen your ability to be mindful.
Meditation is mental training for your brain that can help you learn new ways of coping with experiences in your life. Just as physical activity strengthens your muscles, meditation strengthens your mind.
- Quiets the mind
- Creates emotional calm
- Increases focus/attention
- Encourages reflection
- Increases relaxation
Continue to practice with the following resources.
- Mindfulness and Student Success
Guide to resources at UNH Library and beyond
Websites and Apps:
- 10% Happier
An exclusive library of video lessons and guided meditations that help you improve your relationships, work, and health
100+ guided meditations to help you manage anxiety, lower stress and sleep better
Guided meditations, animations, articles and videos
- Insight Timer
Free library of 15,000+ guided meditations and meditation Timer
Evidence-based meditation & mindfulness for college aged adults.
The only meditation app by and for the Black, Indigenous, and People of Color community
- Meditation Studio
This app is available only on the App Store for iPhone, iPad, and Apple Watch. It has 700 guided meditations and 60 expert instructors to help fall asleep, reduce stress and anxiety, improve focus, etc.
- Stop Breathe Think
This free app offers mindfulness, meditation, and compassion building tool for middle-school students, high-school students, and adults.
- The Mindful Twenty-Something: Life Skills to Handle Stress…and Everything Else, Holly Rogers, MD, 2016. Available through UNH Library as an E-book
- Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, Jon Kabat-Zinn, 2015
- Real Happiness: The Power of Meditation: A 28-Day Program, Sharon Salzberg, 2010
Use the following meditations to practice building skills in various dimensions of mindfulness.