Mindfulness

In the middle of a day, it’s easy to run on autopilot—rushing from class to lab to work, mind full of deadlines and to-dos. Mindfulness offers something different: a moment to pause, breathe, and be present. But what exactly is it?

What is Mindfulness?

Mindfulness is the practice of paying attention, on purpose, to the present moment without judgment. It’s rooted in ancient contemplative traditions,and its effectiveness is supported by research from the fields of evolutionary biology, psychology, and neuroscience.but it’s been adapted for everyday life in schools, hospitals, businesses, and yes, universities. It’s Mindfulness is not about clearing your mind or becoming instantly calm. It’s about noticing what’s happening in your mind, body, and environment—and building the skill of awareness, which gives you more agency and choice in how you respond. 

Why Mindfulness Matters for Students

Mindfulness supports things university students benefit from every day: 

  • Focus and attention during study or work 
  • Better sleep and stress management 
  • Emotional regulation and self-awareness 
  • Less reactivity in difficult conversations 
  • A deeper sense of clarity, compassion, and calm 

Neuroscience backs this up: Regular mindfulness practice has been shown to reduce activation in the amygdala (our stress response center) and increase gray matter in the prefrontal cortex, which supports decision-making, focus, and emotional flexibility. 

It’s a skill which takes practice

Like learning a new instrument or training for a 5K, mindfulness is something we build over time. You will get distracted. That’s not a failure, it’s human. 

Each time you notice your mind has wandered and gently bring it back, you’re strengthening your attention, like lifting a mental dumbbell. This “noticing and returning” is where the real growth happens. The more you practice, the more flexible, focused, and calm your mind becomes. 

Formal Practice vs. Everyday Mindfulness

Mindfulness can show up in two main ways:be practiced formally and informally. You don’t have to choose one over the other; both are helpful and valuable.  

Formal Mindfulness Practice – This is like going to the gym. You set aside time to sit quietly and focus your attention through structured techniques like breathwork, meditation, or guided exercises. Over time, these build stronger awareness and emotional regulation. 

Everyday Mindfulness – This is like taking the stairs instead of the elevator. You can practice presence mindfulness in daily life—while eating, walking, listening, or even washing dishes. These mini-moments build awareness too and are often more accessible in busy student schedules. 

 

Everyday Mindfulness Techniques

You don’t have to sit cross-legged for 30 minutes to get started. Try these mini-moments: 

In the shower – Feel the warmth of the water. Notice the scent of your shampoo. Let yourself be right here. 

Walking to class – Choose one sound (like birds, wind, or footsteps) and follow it with your attention. 

Eating mindfully – Pick one bite of food. Notice the scent, colors, texture, tempature. Slow down and really taste it—no multitasking required.  

Before opening your phone – Take one deep breath before unlocking your screen. It’s a pause that adds awareness to habit. 

2-minute breath check – Close your eyes or soften your gaze. Feel your breath. When your mind wanders (and it will), gently bring it back. 

Formal Mindfulness Practices to Try

If you’d like to build a structured practice, these techniques are great places to start: 

Box Breathing – Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 1–2 minutes. 
Why it helps: Calms the nervous system and improves focus. Great before exams or interviews. 

Body Scan – Gently move your attention from your head to your toes, noticing sensations without judgment. 
Why it helps: Builds mind-body connection and helps release tension. Helpful before sleep or after long study sessions. 

Self-Compassion Meditation – From Dr. Kristin Neff’s research at self-compassion.org, this practice uses kind phrases like “May I be kind to myself” or “It’s okay to feel this way.” 
Why it helps: Reduces self-criticism and increases resilience. Powerful for handling academic pressure or tough moments. 

Try guided versions of these practices on apps like Calm or Headspace. 

Support and Resources at Emory

You don’t have to explore mindfulness alone. Emory has several offerings to help you learn and practice: 

  • Wellbeing Coaching – One-on-one or group support to build habits like mindfulness, stress management, and self-care.