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: A Mindfulness & Meditation Spring Break Retreat
A free, 8-day, online course designed to make it easy for you to pause, reflect, and take care of yourself over Spring Break. For less than a half hour per day, you can 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.
- Saturday, March 9 - Saturday, March 16
- Registration required. Dealine: March 6.
- Registration process:
- Sign up on Eventbrite using this link.
- Once you sign up on Eventbrite, we will register you for the course via UNH MyCourses. You will receive an email once you are registered.
- On Saturday, March 9, you will be able to log in to UNH MyCourses to access the materials and content.
Mindfulness & Meditation Group
A free 4-week program to learn more about how mindfulness can reduce stress, impact academic success, and improve self-care. Learn more and register.
- Tuesdays 2/5 - 2/25
12:40 - 2:00 pm
- Fridays 3/29 - 4/19
12:40 - 2:00 pm
Mindfulness & Meditation Retreat
A free half-day program to learn more about how mindfulness can reduce stress, impact academic success, and improve self-care. Learn more and register.
- Sunday 2/17
1:00 - 5:00 pm
- Sunday 3/31
1:00 - 5:00 pm
Guided Meditation for the UNH Community
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 Health & Wellness, 2nd floor
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."
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
- Mindfulness and Student Success (Guide to resources at UNH Library and beyond)