Mindfulness

In college, our minds are often running on auto-pilot. We might be juggling school, work, and social activities. Meanwhile, our devices and social media are designed to grab and keep hold of our attention. It can be easy to find ourselves going over the past, worrying about the future, making plans, getting distracted by notifications on our phones, or thinking about a to-do list that keeps getting longer.  But, it's important to focus on the present--what we're doing and experiencing, and who or what is around us. You can choose where to place your attention, and it can help you feel calmer and in control. 

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A 1995 study in which college students received a happiness enhancement program, along with meditation instruction, showed increased happiness compared to students who received the happiness enhancement program alone. Furthermore, Regularly practicing mindfulness has been found to benefit happiness and well-being by managing stress, reducing aggression, and boosting cognitive performance (Khuory 2018). 

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1. Three Good Things Exercise

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The Three Good Things Exercise is associated with increased levels of happiness. It's also a great way to center and calm your mind in a positive way. Each night before you go to sleep:

• Think of three good things that happened during your day. They can be big or small! Maybe you enjoyed your lunch, or maybe you were proud of how you did on an exam.

• Write them down in a journal.

• Write down why these three things went well, and reflect on your role in helping them go well. It's nice to give yourself credit!

This exercise is a simple way to focus your mind on gratitude and positive thoughts. It also is a way to increase mindfulness, by reflecting on your day, taking the time to write about it, and getting into a more relaxed mindset before going to sleep.

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2. Breathe in, Breathe Out

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• Take a moment to get into a comfortable position, whether seated or standing, and just take a few slow, deep breaths. Try to relax your muscles and focus on your breathing. If a thought comes up, try to kindly acknowledge it, and gently turn your focus back to your breathing. Even if you just spend a minute or two doing this, chances are, your mind and body will feel more relaxed. If there is a moment when you are feeling overwhelmed or stressed, try this technique for a mini-meditation.

• Let friends, family members, or loved ones come to mind, and mentally send them each a wish that they are well. Then, send that same message to yourself. Not only is this a practice of mindfulness, but it's a practice of compassion for yourself and for others. 

• The 4-7-8 breathing technique was developed by Dr. Andew Weil, and it's based on the ancient yoga technique "pranayama." Simply inhale through your nose for four seconds, hold your breath for seven seconds, then slowly exhale through your mouth for eight seconds. This method is designed to calm the body and mind by replenishing you with oxygen. You can do this anywhere and at any time of day to relax, but many people use it to help them fall asleep (Brennan 2021). 

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3. Three Senses

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This exercise is a great way to be present exactly where you are and focus your attention on what's around you. Take a few deep breaths and ask yourself:

• What can I hear?

• What can I see?

• What can I feel?

You can do this exercise while seated at your desk, or while outside in nature. Taking a mindful pause to check in with your senses can help you become aware of your physical state and feel more grounded. You don't need to put aside a lot of time to practice mindfulness. Here are some simple, short guided meditation videos to try out:

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