By: Anna Murphy

College can be a very stressful time for people. Whether it is stress from trying to make new friends, school work, or planning for a career, this time in our lives can come with lots of stressful baggage. With balance and mediation, though, college can be a wonderful time.

Many scientific facts about meditation prove its benefits for mental health. People who consistently meditate show more signs of compassion, less stress, and sharpened attention. There is even research that says meditation can increase your memory. With our lives being so busy and our minds constantly connecting with technology, it is essential to take a small daily break. That is why I suggest a daily ten-minute meditation session.

For me, my perfect meditation happens before I go to bed in a quiet room. During this meditation, I focus on my breathing and clearing my mind of the stresses and problems during the day. Meditation can be different for everyone. It doesn't have to be done at night in a quiet room; it can be done on a walk or in the sunshine. It all depends on what works best for your mind and body. Here are some steps that I follow.

Steps for successful meditation:

1. Focus on your breathing. Focusing on your breathing will help keep the invading thoughts away. I like to focus on the thought of my lungs expanding and contracting. Another area to focus on is the breath entering and exiting your nose.

2. Find a quiet place. It is essential to be able to meditate in a quiet area. Outside noises tend to be very distracting and can interrupt your thoughts. It isn't easy to find a quiet place in a college dorm, so I put my headphones on when meditating.

3. Listen to a guided meditation. Guided meditations make the process much easier. You can find many free videos or podcasts online in which someone will guide you through meditation. Whether trying to clear your mind of anxiety or from stress with school work, you can find many guided videos involving these concerns.

4. Stay consistent. If you find a time every day where you can complete a ten-minute meditation, it will only get easier each time. Eventually, you might even want to switch off of guided meditation and do your own.

The process of meditation can be much easier said than done. I, too, am still trying to get myself on a schedule with mediating because I tend to only do it during the week or when I am extra stressed. I can say, though, that I have noticed the very immediate benefits of meditation. I find that I sleep better when I do it before bed, I have learned more about my mind and body, and most importantly, my anxiety and stress levels are down.

Sources:

https://shedefined.com.au/wellbeing/i-meditated-for-10-minutes-every-day-and-this-is-what-hap pened/

https://mindworks.org/blog/why-is-meditation-important-facts-you-need-to-know/