Even three weeks into the semester, your coursework, internship and leadership roles can start to overwhelm you with stress. Meditation can help you relax and improve your concentration. Just like you wash your body everyday, think of mediation as cleansing your mind.
According to Emily Pfender (sophomore-communication arts and sciences), president of the Yoga and Meditation Society at Berks, meditation can help you get rid of negative thoughts and energy.
“We as individuals thrive upon positive energy and satisfaction in our everyday lives; therefore, meditation greatly impacts mental health and allows us to improve our mental well-being and daily lives,” she said.
She recommends meditation for anyone seeking peace of mind. Don’t worry if it seems difficult to relax at first. Meditation takes practice!
Emily’s advice: “Move at a pace that is comfortable for you,” she said. “Over time you will be able to completely empty your mind and set yourself apart from any distractions.”
No need for fancy preparations. You can try this now in your dorm or apartment – RIGHT NOW, after you read this, of course!
Step One: Preparation
Spread a blanket out on the floor and shut the blinds. Put some soft music on your iPod if you have any. Turn the lights off and lie down on the blanket.
Step Two: Position
Lie on your back, palms facing upward, and close your eyes. Slowly relax every muscle in your body, starting at your toes and moving up to the top of your head. Take the time to truly relax every part of your body and imagine yourself sinking into the floor.
Step Three: Breathing
Breathing during meditation is the opposite of what you may be used to. As you breathe in, your stomach should rise. As you breathe out, your stomach should deflate. Breaths should be slow and drawn out.
Step Four: Mind
Don’t think about anything. Not that group project, that annoying girl from class or that big club meeting. NOTHING. If a thought comes into your head, ignore it. It helps to focus your mind on your breathing or repeat “clear your mind” or “I have the power” in your head over and over.
Step Five: Relaxation
Repeat steps three and four until your mind becomes so restless you can’t control it anymore. This will probably be only a few minutes at first, but keep practicing and you will improve. Immediately you will feel more relaxed and peaceful.