Statistics by the National College Health Assessment reveal that almost half of all college students have suffered from severe and overwhelming anxiety in the past year. The practice of mindfulness can help college students ease this anxiety and improve their everyday life and relationships. Mindfulness can be defined as bringing yourself back to the present moment. A way of coming to your senses and living in the now without judgement or expectation of yourself or surroundings. Buddhist mindfulness expert Thich Naht Nahn defines mindfulness as something that “shows us what is happening in our bodies, our emotions, our minds, and in the world. Through mindfulness, we avoid harming ourselves and others.” Other than being scientifically proven to improve cognition, prevent depression, and increase happiness, mindfulness can ease anxious thoughts or feelings. The following 10 activities will help improve your mindfulness and totally make you zen af.
1. Stretch After Waking Up
Rise and shine! Touching your toes, breathing through a gentle shoulder stretch, and reaching to the sky with outstretched fingers will sync up your brain and body upon waking up. Addressing how your body feels and getting blood moving will start your day off just right.
2. Distraction-Free Mealtimes
Give yourself the gift of a fifteen minute window dedicated solely to your meal. Taste, smell, and look at your yummy plate. Tuck away your phone, chew slowly, and actually enjoy the food you’re eating.
3. JournalAt the end of the day write down some highs, lows, jokes, crushes, or your outfit. Day by day you’ll end up creating a diary and archive of your life that you will soon find priceless.
4. Walk to Class
Plan accordingly to give yourself the time to take in the sun, walk in the wind, and feel the earth beneath your feet on the way to class. Tuck away your phone and maximize this time for your brain to wander and recoup… an incredibly valuable thing.
5. Call an Old Friend
Intently listening to to other people, especially their conflicts, can get you out of your head and bring your problems into perspective. This is a selfless act that can mean the world to an old high school pal or a recent coworker. Fully being in the moment and immersing yourself in conversation is super valuable, and your brain loves it too.
6. Take Time Each Day to Count Your BlessingsGratuity is a force to be reckoned with. Realizing you are alive and breathing and doing amazing things boosts your morale. Take a moment to look around you and find 3 things you’re grateful for. Whether it be your new bracelet, a full battery on your phone, or a good grade on a recent assignment.
7. Get Your Zzz’s
Prioritize your bedtime. Find a routine that works for you! Put away 20 minutes or so to drink some tea, tuck away the tech, sniff some lavender, or write in your journal. You’ll be surprised on how much easier it is to fall asleep when you have an intent routine to wind you and your brain down.
8. Breathe Deeply
Seriously. A big breath from your belly will bring awareness to yourself, and give your brain a little boost of oxygen. You can ease anxiety and literally lower your heart rate. Try this breathing exercise. In for 4. Hold for 3. Out for 5. Repeat until you feel in the present moment!
9. Give a Genuine Compliment
Take time to observe the people around you, and pick out something you like. Express your love of your friends laugh or compliment someone’s style. Awareness of things and people around you that bring you joy and happiness will make you a mindful person- and expressing it will also lift you and others up!
10. Let Loose and Laugh
Finding humor in just about anything is so possible. Find the latest meme, or think of an embarrassing memory. Laughing actually boosts serotonin levels and releases dopamine to the brain. Try just laughing and you will realize how present you become. Being truly present in yourself and the moment is the key to mindfulness!
Don’t lose sight of your spiritual side this semester, and remember to dedicate moments to your self awareness and growth throughout the day. As you begin to notice and observe your life through a mindful mindset you’ll start to feel calm and reliable in decision and situations that arise in your life. The practice of mindfulness is a lifelong process of finding what works for you, and bringing yourself into the present moment. Breathe deep, be mindful, and rock midterms!