Why is mindfulness important for college students?
College is a time of great transition. For most students, it’s when they are first expected to start acting like adults: living independently, deciding how to manage their unstructured time and dealing with the distractions and stresses of negotiating a hectic and often high-pressured academic environment.
Developing mindfulness practices and skills can be a great way to deal with the increased pressure and stress. Just like other skills and habits that can be developed to improve health and fitness, such as exercise, eating right and getting a good night’s sleep, mindfulness is a way of improving mental fitness.
Although the scientific data on the benefits of mindfulness are still accumulating, there have been numerous studies documenting its benefits on psychological health in many different types of individuals, including college students. These studies have demonstrated that mindfulness can be an effective skill for reducing anxiety and stress, controlling attentional distractions and improving overall psychological well-being.
Just as college is the time when students develop their career interests and explore various extra-curricular opportunities, it is also a fantastic time to try to develop a mindfulness habit, and to explore whether it provides good benefits.
Mindfulness can help students thrive, both personally and academically, in college. Students face significant stress in college, and this stress causes them to do poorly and drop out. Mindfulness is proving as useful an exercise as medication (with fewer adverse side effects) in managing stress and anxiety and assisting students in transition to college.
Seminal research found that there are measurable changes in brain structure and immune system function after eight weeks of mindfulness meditation practice. Additionally, mindfulness practice of at least an hour a week can help reduce binge drinking.
Students at Clarion University of Pennsylvania participating in a Koru Mindfulness seminar have found that mindfulness practices help them stay alert and get past their fears and distractions to focus on getting their work accomplished. They report feeling not quite as overwhelmed by their responsibilities.
Further, students feel like they are more productive when they practice meditation, and they have a sense that there is more time in the day to accomplish their to-do list. Another student said that it changed her attitude towards roommate disagreements. Also, they have said that it helps them to get to sleep easier.
How can students incorporate mindfulness into their daily routine?
There are lots of ways! Many students like to start off in a structured group format, with some instruction and guidance provided in a regular time and place. These days, many colleges do have such on-campus groups, often offered through health and wellness centers. Likewise, many yoga classes incorporate a mindfulness component to them, so these options are worth checking into.
Starting modestly is also the best option for many people. A great way to start is even to devote five minutes, a couple or more times a day, towards practicing mindfulness. It can be as simple as turning off all distractions, and trying to maintain attentional focus on your breathing during this short period. It’s amazing for most people how challenging that is at first, but with practice it gets easier! And many people start to notice the changes in their stress level,
mood and ability to focus attention.
Finally, there are lots of great self-help resources available now. These include apps with both guided practices and timer resources to record and track progress. One that I personally like (and regularly use) is called Insight Timer, but there are lots of options available.
For those that want to learn more, there are many sources of information online and dozens of great books. A book I personally like quite a bit is called Mindfulness in Plain English.
It’s like going to the gym to beginning an exercise regimen. Start where you are and practice (e.g., lift two lbs. for ten repetitions). After some time you will improve, then increase the weight and/or repetitions, diversify the exercises and you will get stronger.
The easiest way for students to begin a mindfulness practice is to pay attention to one cycle of breath, inhale and exhale, each day. Another way to practice focusing is to draw an X on a sheet of paper and keep their attention focused on the intersection of the X for one minute. When your mind wanders, gently return your focus on the X.
Alternatively, just sit for one minute and notice all sounds, near or far, always bringing your attention back to scanning for sounds. If they are curious, they can extend this focus on the breath, or another sensation (sound, feel of their feet on the ground, etc.) for up to ten minutes a day. If they find this beneficial, then they can incorporate longer practices, 20 to 40 minutes a day.
Further, students can be mindful, present of typical daily activities. For example, while showering, feel the sensation of the water, notice the smell of the soap, listen to the sounds. Also, while washing dishes, notice the feel of the warm, soapy water, listen to the splashes and clink of the dishes, notice the sensations on your hands. When your mind drifts off to planning or complaining the roommate isn’t helping, or other thoughts, bring your attention back to
the dish in your hand.
Why should college students try meditation?
Even though today meditation is becoming more and more popular, many people still do not have a good idea of what it is all about. There are different types of meditation practiced, so it is useful to learn more about it first-hand.
Mindfulness meditation is a special type of meditation that has become more popular recently in the United States, because it has been subject to the most rigorous scientific research. Mindfulness meditation emphasizes control of attention, and the development of practical skills that can enhance psychological well-being. Although meditation arises out of ancient Buddhist and Hindu religious traditions, mindfulness meditation can be practiced by anyone and requires no
religious commitments of any kind.
In the case of mindfulness meditation, it really just boils down to a more structured way of practicing mindfulness skills for a set period of time. Yet the amazing aspect of mindfulness is that it can also be practiced in a variety of ways throughout the day, such as while walking, exercising, eating or even while completing boring activities or chores.
Recent research illustrates the many benefits of practicing meditation, including dealing with the ebb and flow of thoughts and emotions without getting carried away by them; being here now and experiencing the beauty of this moment; learning to enjoy life, relax more and worry less; and ruminating less about past experiences or future imaginations.
Studies have shown that mindfulness helps focus by tuning out distractions, improving memory, decision-making and attention skills. Additionally, improved dating. Couples even find that mindfulness enhances their relationships. People find physical, psychological and social benefits from practicing. It is not a panacea; it is not for everyone. However, it is very worth trying. It may be the next evolution in health care and well-being.
What is the best way for students who have never meditated to get started?
It is recommended learning from someone who has a personal practice and has taught before. A student can typically find someone on campus familiar with meditation and that person can connect them to others. Organized programs are studied and have demonstrated positive benefits.
Koru Mindfulness, out of Duke University, is a prominent structured mindfulness and meditation program created for emerging adults (college age to 30 years old) found on several campuses. A retreat with a group like Inward Bound Mindfulness Education is an amazing introduction to the practices. The Greater Good Science Center online from UC Berkeley provides useful information. UCLA’s Mindful Awareness Research Center and the Center for Healthy Minds at the University
of Wisconsin-Madison have excellent resources too.
Increasingly, schools across the nation have contemplative practices (including yoga, tai-chi, chi-gong, TM, Centering Prayer) or mindfulness centers, often associated with a department on campus devoted to well-being. Participating in a Mindfulness-Based Stress Reduction program is how many people begin to incorporate mindfulness into their life.
You can also find retreats at a variety of places, such as the Garrison Institute, Omega, Spirit Rock, Kripalu, etc. Or participate in workshops like the Search Inside Yourself program created at Google.
However, the easiest way to begin is to download an app like Simple Habit, Insight Timer or Koru and follow the guided practices. There are other apps, Buddhify, Calm, Headspace, Meditation Made Simple, Stop Breathe & Think, to name a few. Students can certainly find guided mindfulness teachers and practices on Youtube and SoundCloud.
How can practicing mindfulness and meditation help college students with their studies?
A great way to start incorporating mindfulness into a daily routine is to take five-minute mindfulness breaks during study periods. These can be especially helpful when you find yourself losing attentional focus, getting distracted or feeling anxious or stressed about your studies.
To be clear, mindfulness is not some magic pill or solution that makes all problems go away. But building up a mindfulness practice habit can be a very effective way to help reduce stress and increase the ability to sustain attentional focus and concentration.
Students actually learn how to pay attention. Although we’ve been admonished to pay attention since our youth, we are rarely taught how to do it. Research shows that meditation practice could help students improve their academic performance. With practice, meditation can alter our brain structure in ways that might boost the ability to concentrate, remember and feel happy, positive emotions.
What are the long-term benefits of practicing mindfulness and meditation?
College provides a fantastic opportunity to start developing healthy habits. Laying down these habits now can make them much easier to build upon and maintain after college, when even more life transitions are likely to occur (e.g., jobs, marriage, family, additional financial responsibilities, etc). Luckily, we are living in a time when it is easier than ever to access resources, groups and information to start building up a mindfulness habit.
Although the research on long-term benefits is still scarce, much of it has shown that long-term mindfulness practitioners tend to have improved health outcomes, enhanced psychological well-being and better attentional function.