stack of rocks

Additional Resources: 

If you would like to meet individually with a Wellness Educator/Counselor to talk about meditation, please call (603) 862-3823 or make an appointment online (choose stress management appointment). 


 

 


Meditation is a skill you can learn to cope with stress, get a better night's rest, succeed academically, and achieve overall health and wellness. Health & Wellness offers individual, group, drop-in, and online meditation classes. 

"Pause, Breathe, Be" Series

Daily Recharge

This drop-in meditation is open to those who are new to meditation or those who use meditation as part of their everyday self-care practice. No registration is required.

  • Monday - Friday (Daily)  from 12:30 pm - 1:00 pm at Thrive Breathing Space, Hamel Recreation Center Room 238

4-Week Group

A free 4-week program to learn more about how mindfulness can reduce stress, impact academic success, and improve self-care. Visit our events page for dates, details, and registration.

Half-Day Retreat

A free half-day program to learn more about how mindfulness can reduce stress, impact academic success, and improve self-care. Visit our events page for dates, details, and registration.

Online Spring Break Retreat

This Spring Break Retreat, which can be accessed online through MyCourses, is an easy way to relieve stress, improve sleep and relaxation, and practice self-awareness. Each day will offer a new theme with an activity, a meditation, and a reflection designed to help you thrive throughout your week, the rest of the semester, and beyond. Visit our events page for dates, details, and registration.

Yoga Nidra

Yoga Nidra, also called yogic sleep, is a powerful and simple way to meditate. Restore, revive and energize your physical, mental, and emotional well-being. This workshop will leave you feeling refreshed and relaxed. Open to all abilities, no yoga experience needed. Visit our events page for dates, details, and registration.

Additional Resources

Biofeedback 

Individual sessions with our interactive biofeedback program that teaches you about breathing and meditation techniques. This service 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 & Wellness project "Reflections: Meditative Practice for College Students."

Breath Meditations - Great For Beginners! 

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.

Practice

Concentrative Meditations

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. 

Practice

Receptive 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. 

Practice

Reflective 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.  

Practice

Generative Meditation

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. 

Practice

Websites and Apps

  • 10% Happier
    An exclusive library of video lessons and guided meditations that help you improve your relationships, work, and health
  • Calm 
    100+ guided meditations to help you manage anxiety, lower stress and sleep better
  • Headspace 
    Guided meditations, animations, articles and videos
  • Insight Timer
    Free library of 15,000+ guided meditations and meditation Timer
  • Koru 
    Evidence-based meditation & mindfulness for college aged adults.
  • Liberate
    The only meditation app by and for the Black, Indigenous, and People of Color community.
  • Meditation Studio
    This app has 700 guided meditations and 60 expert instructors to help fall asleep, reduce stress and anxiety, improve focus, etc. Available only on the App Store for iPhone, iPad, and Apple Watch. 
  • Stop Breathe Think
    The Stop, Breathe Think app is a free mindfulness, meditation, and compassion-building tool for middle-school students, high-school students, and adults.

Additional Mediation Services at UNH 

Learn More 

Meditation Services in Durham