Meditation and Relaxation

What is meditation?

Slowing down and taking time in a busy day to become mindful, present, and breathe. What is mindfulness?

 

Mindfulness

Paying attention to

something,

in a particular way,

on purpose,

in the present moment,

non-judgmentally. (Kabat-Zinn, 2003)

 

Kabat-Zinn, J. (2003). Where ever you go there you are: Mindfulness meditation in  everyday life. Hyperion: New York, New York.

 

Why is meditation important?

Being mindful and practicing breathing and meditation can help you relax, distress, sleep better, and even improve academic performance.  Research shows that it can change neural pathways and improve brain functioning.

 

 Davis, D. M. & Hayes, J. A. (2011). What are the benefits of mindfulness? A practice review if psychotherapy-related research. Psychotherapy, 48(2) 198-208.

 

How do I practice meditation?

Some people prefer to follow a guide to start.

This is a great website if you have never meditated before:

Just A Minute

 

You can also begin by focusing on your breathing: 

       To start, sit or stand somewhere comfortable. Close your eyes. Slowly, take a deep breath, in through the nose,

and out through the  mouth. Notice your breath.  Your mind may wander, that is OK.

Notice the wandering. Non-judgmentally, redirect your thought to the breath.

 

Check with PACS to learn more about mediation practice.

There are also many Apps that can be helpful to practice mindfulness, meditation, and breathing. Here are a few that students have reported helpful, all should be available on Iphone and Android, and all are free to start. If you share personal/identifying information with the app, this information may not be private. Please read more about the Apps before sharing any information.

 

Stop, Breathe, Think

Headspace

Omvana

Breathe 2 Relax

Take a Break

Relax Melodies

For more resources visit our Quick Reference Links