Mindfulness Exercise for College Students
Mindfulness Exercise for College Students
Mindfulness is the practice of focusing your full attention on the present moment, helping you become more engaged with where you are and what you are doing. As a college student, mindfulness can be a powerful tool to navigate the stresses of academics, relationships, and everyday life. It allows you to approach challenges calmly and with a clear mind. Extensive research supports the psychological, emotional, and physical benefits of mindfulness, including improved focus, reduced anxiety, and enhanced overall well-being.
Today’s mindfulness exercise is designed to help you pause, reset, and refocus on the present moment.
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Mindfulness Exercise
Find a quiet place where you can sit comfortably without interruptions. Choose a position that keeps your back straight and rest your hands in your lap, palms facing up (or as I like to say, “palms facing the sky”). Close your eyes.
Take a deep breath in through your nose, slowly, filling your lungs completely.
Breathe out through your mouth, slowly and in a controlled manner, fully emptying your lungs.
Repeat this deep breathing three times.
Now, shift your attention to answering the following questions in your mind:
Right now, I see _____________________________________.
Right now, I hear ____________________________________.
Right now, I smell ___________________________________.
Right now, I am touching ___________________________.
Right now, I feel ____________________________________.
Once you’ve answered these questions:
Reflect on the details of your observations. Were they specific? Each time you practice this exercise, try to add more depth to your answers.
Choose one positive observation and use it as a mental anchor for managing stress during the day.
Example: "Right now, I hear the soft rustling of leaves outside my window." Later, when stress arises, you can return to this peaceful observation to ground yourself and refocus on your priorities.
Finish the exercise by drinking some water to rehydrate and re-center yourself.
Why This Exercise Works for College Students
This mindfulness practice is a simple yet effective way to calm your mind, regulate your emotions, and stay present amidst the demands of college life. It can help you tackle assignments with greater clarity, maintain balance during exam season, and improve your overall mental health.
Take a few minutes each day to practice mindfulness—you’ll find it can make a big difference in how you handle stress and embrace the present moment.
✓ Medically Reviewed By Casey Merrill, LPC-MHSP
