Finding Focus: A College Student's Guide for Mindfulness and Meditation

"I should trust the journey of my life and know that everything is unfolding as it should".

We had made it into February, and by now, we are starting to settle into rhythm of college life. But as the semester picks up, it's easy to lose sight of our mental health and well-being while juggling school, work, and everything in between. This blog is here to help you stay grounded with simple mindfulness and meditation practices. Keep reading to find out how you can start incorporating these techniques into your daily routines.

1. STOP Practice

   It is a technique that you can do remotely when you feel stressed out or overwhelmed.

   
   

   S: Stop

   Put down what you are doing whether it is school work or any project that you are working on.

   
   

   T: Take a breath

   Take a deep breath. Find something that helps you relax and assist on your deep breathing. You can count from one to ten while doing deep breathing or you can close your eyes while you conduct deep breathing.

O: Observe

Try to identify how you are feeling physically and mentally. You can write it down or talk it out if this makes you more comfortable. Focus on how it makes you feel.

P: Proceed

Continue to do what you were working on. If you feel overwhelmed again, you can repeat the STOP practice. If you need to set a time limit, put a timer for yourself and take a break when the timer reachers the time limit. If you need to rest and get water, proceed if that helps you to feel less overwhelmed with what you are doing.

2. Sensory Exercises

   These are activities that requires tangible objects for you to feel relaxed.

   a. Place your hands in water

   b. Hold a piece of ice in your hand

   c. Touch or hold something comforting

   d. Keep a scent that you like

3. Physical Exercises

Physical exercises are another way for people to practice mindfulness and often require taking action that helps to reduce stress and being overwhelmed.

a. Go for a walk or a run

b. Go to the gym or join a workout session

c. Take out your trash or go get the mail

d. Practice yoga or pilates

4. 5-4-3-2-1 Exercise

This is a mindfulness exercise that can be done anywhere which helps to tap into your senses and you surroundings.

• What are the 5 things you hear?

• What are the 4 things you see?

• What are the 3 things you can touch?

• What are 2 things you can smell?

• What is 1 thing you can taste?

5. Practice Meditation

   There are many ways to practice meditation. You can use apps that help assist meditation. Here are some of the recommendation:

   1. Headspace

   2. Calm

   3. Smiling Mind

   4. Simple Habit

   5. Insight Timer

There are other methods to practice meditation.

• Find an empty or a less distracting space to do breathing exercises

• Join a meditation group or club

You can also practice meditation virtually with other online resources.

6. Gratitude Journal or Meditation

A gratitude journal guides you to identify the gratitude in life. You can meditate and remind yourself of your gratitude every morning after you are awake or before you go to bed.

There are various methods that can help college students meditate and achieve mindfulness. Keep in mind, your mental well-being is important at any stage of life.