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Essay on Meditation for Students and Children in 1100 Words

May 13, 2020 by ReadingJunction 1 Comment

In this article, we have published an Essay on Meditation for Students and Children in 1100 Words. This is a very important topic for human health and fitness.

So, let’s start this essay on meditation…

Table of Contents

Introduction (Essay on Meditation – 1100 Words)

Meditation is an ancient system of Indian culture , but nowadays, it is so popular among the people the same as yoga . By doing meditation our mind gets peace and concentration increase, which helps to develop our thinking and working power. Now meditation is a system and practice the people does which through recent ideas and techniques.

Also read: Essay on International Yoga Day in English

What is Meditation?

There are several meanings of meditation, but if in simple and easy words, we can say that meditation is a method of keeping his body and mind calm and silent position for a fixed period.

Some people take into a belief that to concentrate, meditation is a necessity. This is a practice that includes several techniques to keep his mind and soul in a state of silent and concentrating his mind towards a particular object.

Importance of Meditation

Nowadays, the importance of meditation is known by everybody. The amazing significance of meditation attracts the people of India and other countries towards meditation.

Meditation is gaining its popularity in this futuristic time. This practice is a life-changing and altering practice, and people get lots of satisfaction of mind relaxation by doing this.

1. The meditation increases happiness

If we see, we find that the person who does meditation seems to be far happier . Meditation enhances the positive and creative thoughts. The emotions of a person also change because of meditation.

2. Meditation plays a role in stress, depression, and anxiety

The meditation has a unique feature in its techniques. Most of the theories have verified that the mind or brain gets affected because of its physiologic impact.

Due to its amazing effect, the value of meditation cannot be ignored or underestimated. The technique of keeping the brain and body in a static state helps to reduce depression and body stress. 

3. Body Health Maintained

Because of Meditation, the mind and body get to relax and peace, and finally, our entire body becomes healthy and fit . The meditation has many and unlimited health benefits.

The small sessions of meditation help more to the body and mind. People get to feel healthy and relaxed due to these quick sessions. 

4. Good & Healthy Sleep

The positive effect & importance is that because of meditation, people take proper sleep at night. It proves that meditation works like medicine and mind relaxation, and peace helps our body to go asleep. Sometime people fall asleep soon after the meditation.

5. Increase memory power

We see in our daily life that several drugs and supplements are coming daily in the market. We see many advertisements on television about the methods and medications to increase and sharpen our mind memory.

But people feel, and we see it, that by doing regular meditation our memory gets more powerful and sharp.

Yoga Vs Meditation

Often people discuss yoga vs. meditation. But if we see we understand that yoga and meditation both are similar in a few ways. The purpose of both is the same.

I do both for body fitness and mental fitness and relaxation. There are several modes and types of yoga, but in meditation, having fewer types and system. It will be good if say that meditation is itself a part of yoga. 

In meditation, we focus only on mental peace and relaxation. This starts by concentrating the brain or mind with the help of controlling the thoughts. Further, our brain system is by keeping in a stable or static position. Meditation gives the complete mind and brain relaxation.

Yoga includes other unique styles and types as the physical movement of body and body parts in a proper and prescribed manner to reduce the body problems. It is said and truth that yoga is a more movable or physical process than meditation.

Yoga abolishes the strain and body pain and any discomfort in any part of the body. There are distinct steps of yoga mentioned for various problems and purposes.

If we see, then we will find only one significant difference, which is that yoga works for whole-body fitness, including body pain, strain, and discomfort, but meditation is done for mind relaxation purposes mainly.

Meditation focuses more and only on the concentration of mind, but yoga includes the complete body. Both are important for the development and peace of people.

Role of Meditation in Development

Nowadays, people are doing meditation for their self-development, which may help them get many things.

We feel better after meditation than what we are before meditation. The level of confidence goes high by the proper and regular practicing this popular invention of our ancestors.

Meditation has an essential role in sleeping disorders, which is common in current times. Because of sleep, one will be more comfortable, and health will gradually improve, which will cause our overall progress in life.

Meditation helps to boost our positivity and decision making power. We see it that people are having more positive and creative thoughts compare to the people who are not practicing any meditation.

Their mind disturbed all the time and they cannot also sleep restfully in a night, which affects their development and progress.

Types of Meditation

If we talk about the types and kinds of meditation, we find that there are several types of meditation techniques are in vogue.

1. Meditation of mind or mindfulness

This is a prevalent technique that is very popular in western countries.

2. Meditation by Spirituality

This is very common in Asian countries, mostly in India. This can be at home or any religious places the same as prayer and think about only God deeper.

3. Focused or concentrated meditation

this technique uses our body senses in a concentrating manner.

4. Movement or Movable Meditation

This includes the body movement as walking and gardening gently to help our mind wander and peace.

5. Mantra Recitation Meditation

In this technique, people recite many teachings and sound to clear and balanced mind.

6. Transcendental or Supernatural Meditation

This is very famous around the world. Many studies and researches also have been done on it. It recites a series of unfamiliar words or mantra.

In short, if we want to say about meditation, we will have to accept that not doubt this invention and culture of meditations is very useful for our brain and peace of mind.

If our mind is in peace and satisfied, then only anybody can think positively and adequately for the betterment. The meditation changes mined stress and depression in relaxation by its regular practice. I hope you liked this informative essay on meditation.

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11 Meditation Benefits for Students: Make Study Easier

University life can be a mixed bag of excitement, challenges, and stressors, leaving you grappling with the demands of academics, social pressures, and personal growth. 

It’s no secret that modern-day students face a unique set of challenges that can sometimes feel overwhelming.

Amidst this whirlwind, it’s so important to find an anchor that can keep you grounded and centered. Enter meditation benefits for students: the key to unlocking a more balanced, focused, and resilient version of yourself. 

In this article, we’ll explore the various ways meditation can positively impact your life as a student, equipping you with the tools to navigate the highs and lows of university with greater ease and clarity. So, grab a cup of tea (I suggest caffeine free), find a comfortable seat, and let’s embark on this journey of self-discovery together.

The Science Behind Meditation (I Promise It’s Not a Snoozefest)

I know what you’re thinking: “Ugh, more reading and studying? As if I don’t have enough of that already!” But fear not, curious student, I’ve got your back. 

I’ll keep this science bit short and sweet.

Meditation is like a battery charging for the brain.

Research shows that regular meditation practice can help reduce stress, sharpen your focus, and boost self-awareness.

When you meditate, you’re basically giving your brain a much-needed spa day. You activate the parasympathetic nervous system, which translates to deep relaxation and better sleep.

In a nutshell, meditation creates this amazing sense of calm and balance that can be a total game-changer for your daily grind. 

Science lesson over.

11 Remarkable Meditation Benefits for Students

Enhanced Focus and Concentration

One of the most significant benefits of meditation for students is improved focus and concentration.

College students often face numerous distractions, such as social media, peer pressure, and looming deadlines. 

Practicing meditation helps you stay present in the moment, allowing you to concentrate better and cope with fewer distractions. This increased focus can directly benefit your academic performance and ability to learn.

Improved Memory Retention

Meditation boosts both short-term and long-term memory retention, great when you’re trying to cram the knowledge of mankind into about three or four years.

By engaging in mindfulness meditation , you train your brain to stay present and attentive, which helps in better information processing and recall. 

This enhanced memory can make studying and retaining new material much more manageable, giving you an edge in your academic pursuits.

Better Stress Management

College life can be…is stressful, with deadlines, exams, and the pressure to excel. 

Regular meditation practice is highly effective in reducing stress and anxiety levels. 

As you meditate, your body releases endorphins and serotonin, which help lower stress and promote feelings of well-being. 

Meditating gives you the skills you need to handle stressful situations with greater ease and resilience.

Increased Emotional Intelligence

Meditation helps in increasing self-awareness and emotional intelligence .

You might be thinking, what the hell does emotional intelligence have to do with being a student? As you practice mindfulness, you become more in tune with your thoughts, feelings, and emotions. 

This heightened self-awareness allows you to better understand and manage your emotional responses, leading to better relationships with your friends, family members, and peers.

Whether you’re trying to make friends with new students, or want to know how to engage with your teachers, emotional intelligence gives you the skills to engage, understand, and communicate more effectively.

Boosted Creativity and Problem-Solving Skills

Meditation sparks creativity and enhances problem-solving skills. By quieting your mind and focusing on the present moment, you can tap into your inner creativity and come up with innovative ideas and solutions. 

This can be super helpful when your tackling complex projects or trying to navigate a rough patch in your personal or academic life.

Improved Sleep Quality

If you’re anything like I was, sleep as a student is a rarity. It was either, cramming for an exam, or I was in the student halls taking full advantage of the discounted student beer. 

Meditation has been proven to improve sleep quality by helping you relax and reduce anxiety. Many college students struggle with sleep issues due to stress and an overactive mind (and discounted beer).

Sleep is probably the most important way to be healthier, remember more, improve your immune system, and have better mental health. It’s not just about more sleep, it’s about better sleep.

Adding a meditation session into your evening routine can help you unwind and prepare your body and mind for a restful night’s sleep.

Stronger Resilience to Academic Challenges

Regular meditation practice can help you develop resilience in the face of academic challenges. As you practice mindfulness and meditation, you learn to manage stress and negative thoughts more effectively. 

This improved ability to cope with adversity can make you better equipped to handle challenging situations in your academic and personal life.

Heightened Self-Awareness

Meditation increases self-awareness, helping you become more in tune with your thoughts, emotions, and body. 

By practicing mindfulness, you learn to recognize and accept your feelings without judgment. This increased self-awareness can lead to better decision-making, healthier habits, and a deeper understanding of your personal needs and goals as a student.

I wish I had practiced this before I chose my topics, I would have probably picked subjects that I wanted, and not what my family dictated was best for me.

Greater Confidence and Self-Esteem

Meditation can boost your self-esteem and confidence. As you become more self-aware and learn to manage your emotions better, you’ll find that you naturally develop a stronger sense of self-worth. 

Improved self-esteem can lead to better social skills, increased motivation, and an overall more positive outlook on life, which can greatly benefit your academic and personal experiences as a college student.

Reduced Test Anxiety

Meditation has been shown to reduce anxiety, particularly test anxiety, which so many students experience during exams.

By practicing meditation and mindfulness regularly, you can learn to calm your mind and approach exams in a more relaxed, focused state. 

This can lead to better test performance and a more enjoyable college experience overall.

Improved Social Skills and Empathy

Regular meditation practice can help you develop better social skills and greater empathy. As you become more mindful and self-aware, you’ll naturally become more in tune with the feelings and emotions of others around you. This increased sensitivity can help you build stronger connections and foster more meaningful relationships with your peers and family members.

Popular Meditation Techniques for Students

There are numerous meditation techniques that you can explore as a student, and it’s essential to find the one that resonates with you the most. 

Some popular meditation practices include mindfulness meditation, loving-kindness meditation, and guided meditation sessions. 

Mindfulness meditation focuses on being present and aware of your thoughts, feelings, and sensations without judgment. 

Loving-kindness meditation involves cultivating feelings of love and compassion towards yourself and others. 

Guided meditation, as the name suggests, involves following a teacher or recording that guides you through a meditation session, providing structure and support for your practice.

How to Get Started with Meditation: A Simple Guide for Students

Starting a meditation practice is easier than you might think. Here are some practical tips on how to incorporate meditation into your daily routine:

Set aside a specific time each day for meditation, ideally when you can be undisturbed for at least 10-15 minutes.

Find a quiet, comfortable space where you can sit or lie down.

Begin by focusing on your breath, taking slow, deep breaths in and out.

If your mind begins to wander, gently bring your focus back to your breath.

Experiment with different meditation techniques to find the one that works best for you.

Consider using meditation apps, resources, and tools, such as guided meditation recordings, to help you establish and maintain a consistent practice.

The Takeaway

University life can be overwhelming, but meditation offers a powerful tool to help you stay grounded and focused. 

With benefits like reduced stress, improved focus, better sleep, and increased self-awareness, it’s a practice worth incorporating into your daily routine. 

Give meditation a try, and you’ll soon discover its transformative power, making your university journey more enjoyable and fulfilling. Your future self will thank you for it.

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.

Meditation is useful for students because it helps reduce stress, improves focus and concentration, enhances emotional well-being, and promotes better sleep. These benefits can greatly impact a student’s academic performance, social life, and overall well-being.

Meditation affects studying by improving focus, memory retention, and mental clarity. Regular meditation practice can help students better absorb and process information, stay focused during study sessions, and approach exams with reduced anxiety.

Some helpful meditation techniques for studying include mindfulness meditation, concentration meditation, and loving-kindness meditation. Mindfulness meditation helps students stay present and aware, concentration meditation improves focus and attention, and loving-kindness meditation cultivates positive emotions, compassion, and empathy.

Mindfulness meditation is good for students because it helps them develop a greater sense of self-awareness, emotional regulation, and stress management. These skills can contribute to better academic performance, improved social skills, and enhanced emotional well-being, all essential factors for a successful and fulfilling university experience.

Eddie Doru is a Certified Meditation Teacher and founder of ZenGuided.com. He is a devoted meditation and mindfulness practitioner and teacher dedicated to helping individuals achieve inner peace and well-being in today's fast-paced world. With over six years of daily meditation experience, Eddie's teachings are rooted in personal practice and ongoing learning, including workshops, retreats, and engagement with meditation communities. Residing in North London with his wife, Eddie continually deepens his understanding of meditation, mindfulness, and well-being, sharing these invaluable insights with the global audience through ZenGuided.com.

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Essay on Meditation

Students are often asked to write an essay on Meditation in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Meditation

Understanding meditation.

Meditation is a practice where individuals use techniques to focus their mind on a particular object, thought, or activity. It helps to achieve mental clarity and emotional calmness.

Origins of Meditation

Meditation originated from ancient religious and spiritual traditions. In India, it was a part of Hindu traditions, and in China, it was associated with Buddhism.

Benefits of Meditation

Meditation has many benefits. It helps to reduce stress, improve concentration, and promote a sense of well-being. It can also improve sleep and boost creativity.

How to Meditate

To meditate, find a quiet place, sit comfortably, close your eyes, and focus on your breath. Try to clear your mind from any thoughts.

Also check:

• 10 Lines on Meditation

250 Words Essay on Meditation

Introduction to meditation.

Meditation, a practice with ancient roots, has evolved into a structured technique for achieving a heightened state of awareness and focused attention. It is a tool to cultivate mental well-being, fostering concentration, clarity, emotional positivity, and a calm perspective on the chaotic stream of life.

The Science of Meditation

Scientific research on meditation has revealed its profound impact on the human mind and body. Studies suggest that regular meditation can alter the brain’s neural pathways, leading to improved emotional resilience, cognitive function, and stress management. It also enhances self-awareness, promoting a deeper understanding of oneself and fostering personal growth.

Meditation Techniques

There are numerous meditation techniques, each with unique approaches. Mindfulness meditation encourages practitioners to remain aware and present in the moment. Transcendental meditation, on the other hand, uses a mantra or series of Sanskrit words to help the practitioner focus. Guided meditations, often led by a trained practitioner or teacher, use mental images and visualization to achieve relaxation and calm.

Benefits and Challenges

Despite its numerous benefits, meditation is not without challenges. It requires discipline, consistency, and patience. Some may find it difficult to quiet their mind or find the time to practice regularly. However, with perseverance, the rewards – including improved mental clarity, reduced stress, and enhanced well-being – are substantial.

In conclusion, meditation is a powerful tool for self-improvement and mental well-being. Its potential benefits are vast, extending from physical health improvements to profound personal insights. As with any skill, it requires practice and patience but the rewards are well worth the effort.

500 Words Essay on Meditation

Meditation is an ancient practice that has gained global recognition for its significant benefits to mental, physical, and emotional health. It is a method of quieting the mind, focusing inward, and achieving a state of deep relaxation or awareness.

The Science Behind Meditation

Scientific research has provided substantial evidence on the benefits of meditation. Neuroimaging studies have demonstrated that consistent meditation can lead to structural changes in the brain, enhancing areas linked to attention, empathy, and emotional regulation, while reducing the size of areas associated with stress and anxiety.

Meditation is also associated with changes in the body’s physiological responses. It can lower blood pressure, slow down the heart rate, and reduce the production of stress hormones, contributing to overall physical well-being.

Types of Meditation

There are several types of meditation, each with its unique focus and methodology. Mindfulness meditation, for instance, encourages practitioners to stay present and aware of their thoughts without judgment. Transcendental meditation, on the other hand, involves the repetition of a mantra to help the practitioner transcend their current state of being.

Other forms include loving-kindness meditation, aimed at fostering a sense of compassion and love for oneself and others, and body scan or progressive relaxation, which helps identify and release tension in the body.

Meditation and Mental Health

The impact of meditation on mental health is profound. Regular practice can reduce symptoms of anxiety and depression by altering the neural pathways in the brain. It can also enhance attention span, improve focus, and boost memory.

Moreover, meditation fosters a deeper understanding of oneself, promoting self-awareness and self-acceptance. This increased self-knowledge can lead to more positive self-perceptions and improved interpersonal relationships.

Meditation in Daily Life

Incorporating meditation into daily life can seem challenging, but it doesn’t have to be. It can be as simple as dedicating a few minutes each day to focus on one’s breath or practicing mindfulness during routine activities.

The key is consistency. Even short, regular meditation sessions can yield significant benefits over time. As with any skill, the more it is practiced, the easier and more effective it becomes.

In conclusion, meditation is a powerful tool that can transform our mental, physical, and emotional health. It offers a way to quiet the mind, focus inward, and cultivate a deep sense of awareness and peace. As research continues to affirm its benefits, it is becoming an increasingly important part of holistic health and well-being. Whether you’re seeking stress relief, improved concentration, or a deeper understanding of yourself, meditation can provide the pathway to achieving these goals.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on Diversity in Plants
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Importance of Meditation for University Students: Benefits and Stress Relief

Stress is a common companion for university students. Between heavy workloads, looming deadlines, and the pressure to succeed, it's no wonder that stress often takes hold. However, there is a powerful tool that can help alleviate this stress and improve overall well-being: meditation. In this article, we will explore the benefits of meditation for university students and how it can provide much-needed stress relief.

Understanding Meditation: An Overview

Before diving into the benefits of meditation, let's first understand what meditation is. At its core, meditation is a practice that involves focusing the mind, often through techniques such as deep breathing, visualization, or the repetition of a mantra. It is a way to quiet the chaos of our thoughts and find peace in the present moment.

Meditation has been practiced for thousands of years and has roots in various ancient traditions, including Buddhism, Hinduism, and Taoism. It is not limited to any particular religion or belief system and can be practiced by anyone, regardless of their background or spiritual beliefs.

When we meditate, we create a space for ourselves to simply be. It is a time when we can let go of our worries, anxieties, and stressors, and instead focus on the present moment. By doing so, we cultivate a sense of inner calm and stillness, allowing us to better navigate the challenges of daily life.

Defining Meditation

There are countless definitions of meditation, but in essence, it is a practice that promotes relaxation, self-awareness, and an overall sense of inner calm. It is an opportunity to let go of the endless mental chatter and connect with ourselves on a deeper level.

One way to think of meditation is as a mental workout. Just as we exercise our bodies to keep them healthy and strong, meditation is a way to exercise our minds. It helps us develop mental clarity, focus, and resilience. Through regular practice, we can train our minds to be more present, attentive, and compassionate.

Meditation is not about emptying the mind or stopping thoughts altogether. Rather, it is about observing our thoughts without judgment and gently guiding our attention back to the present moment. It is a practice of cultivating awareness and acceptance of our thoughts and emotions, allowing us to develop a greater sense of self-understanding and emotional well-being.

Different Types of Meditation Techniques

There are various types of meditation techniques, each offering unique benefits. Mindfulness meditation, for example, focuses on being fully present and aware of our thoughts and sensations. It involves paying attention to the breath, bodily sensations, and the surrounding environment, without getting caught up in judgments or distractions.

Transcendental meditation, on the other hand, involves silently repeating a mantra to achieve a state of deep relaxation. The mantra serves as a point of focus, allowing the mind to settle and become more calm and centered. This type of meditation is often practiced for 20 minutes, twice a day.

Other meditation techniques include loving-kindness meditation, which involves cultivating feelings of love, compassion, and goodwill towards ourselves and others, and guided visualization, where we use our imagination to create a peaceful and positive mental image.

Exploring different techniques can help students find the one that resonates most with them and fits into their busy schedules. It is important to remember that there is no right or wrong way to meditate. The key is to find a technique that feels comfortable and sustainable, and to approach the practice with an open mind and a spirit of curiosity.

The Stressful Life of a University Student

The life of a university student is often filled with stressors that can have a significant impact on mental well-being. Academic pressure is a major source of stress, with demanding coursework and the constant pursuit of high grades. The pressure to excel in social situations and maintain relationships can also take its toll.

Let's delve deeper into the various stressors that university students face on a daily basis.

Academic Pressure and Stress

University students face a heavy academic workload, with tight deadlines and high expectations. The pursuit of knowledge and academic excellence is undoubtedly a noble endeavor, but it can come at a cost. The constant pressure to perform well in exams, complete assignments on time, and maintain a high GPA can lead to anxiety and burnout.

Imagine a student sitting in a crowded library, surrounded by towering stacks of books and a never-ending to-do list. The fear of failure looms over them like a dark cloud, making it difficult to concentrate and causing their heart to race with every passing minute. The weight of expectations can be paralyzing, causing students to feel overwhelmed and stressed.

Moreover, the competitive nature of university can exacerbate the stress levels. Students often find themselves in a race against their peers, constantly comparing their grades and achievements. This constant comparison can fuel self-doubt and create an unhealthy environment where success is measured solely by academic performance.

Social Stressors for Students

Beyond academic stress, university students often find themselves navigating complex social situations. The transition from high school to university can be daunting, as students are thrust into a new environment where they have to form new friendships and find their place in a sea of unfamiliar faces.

Imagine a student attending their first university party, feeling a mix of excitement and anxiety. They enter a room filled with loud music and laughter, but inside, they feel a sense of unease. The pressure to fit in and be accepted can be overwhelming, as they try to strike up conversations and make connections with their peers.

Furthermore, maintaining existing relationships can also be a source of stress. Balancing academic responsibilities with social commitments can feel like walking a tightrope. Students may find themselves torn between attending a study group session or spending quality time with friends. The fear of missing out or disappointing others can contribute to feelings of anxiety and self-doubt.

It is important to recognize that the life of a university student is not just about academic pursuits. It is a complex web of responsibilities, expectations, and social interactions that can often lead to feelings of stress and overwhelm.

The Connection Between Meditation and Stress Relief

Meditation offers a powerful antidote to the stressors faced by university students. Research has shown that regular meditation practice can have a profound impact on the brain and body, leading to reduced stress levels and increased well-being.

How Meditation Affects the Brain

Studies have found that meditation can change the structure and function of the brain, particularly in areas associated with stress and emotion regulation. It can increase the volume of gray matter in the brain, which is linked to improved cognitive function and emotional well-being.

Meditation and Stress Hormones

One of the key ways meditation reduces stress is by regulating stress hormones such as cortisol. Cortisol is released in response to stress and can have negative effects on both mental and physical health. By practicing meditation, students can lower their cortisol levels, leading to a calmer and more relaxed state of mind.

Benefits of Meditation for University Students

The benefits of meditation extend far beyond stress relief. University students who incorporate regular meditation into their routines can experience a range of positive effects.

Improved Concentration and Focus

Meditation is like a mental workout, training the brain to stay focused and attentive. By practicing meditation, students can enhance their concentration skills, allowing them to better absorb and retain information during their studies.

Enhanced Emotional Well-being

Meditation promotes emotional well-being by providing a space to cultivate self-compassion and mindfulness. It allows students to observe their thoughts and emotions without judgment, leading to greater self-awareness and resilience in the face of challenges.

Better Sleep Quality

Many university students struggle with sleep issues, which can further exacerbate stress levels. Meditation can help calm the mind and relax the body, making it easier to achieve restful sleep. By incorporating meditation into their nightly routine, students can improve their sleep quality and wake up feeling refreshed.

Incorporating Meditation into a Student's Routine

With a busy schedule, it can seem challenging for university students to find time for meditation. However, with the right approach, it is possible to integrate this powerful practice into daily life.

Finding the Right Time and Space

It's important to find a time and space where interruptions are minimized. Whether it's waking up a few minutes earlier in the morning or finding a quiet corner on campus, carving out dedicated meditation time is essential.

Guided Meditation Resources for Beginners

For students new to meditation, guided meditation resources can be invaluable. There are numerous mobile apps and online platforms, such as Aura Health App, that offer guided meditation sessions specifically designed for beginners. These resources provide step-by-step guidance, making it easier to get started with meditation.

In conclusion, meditation is a powerful tool that university students can utilize to cope with the stresses of academic life. By incorporating meditation into their routines, students can experience a range of benefits, including stress relief, improved concentration, emotional well-being, and better sleep quality. So why not give it a try? Start small, be consistent, and remember to be gentle with yourself along the way. Take a moment to breathe and connect with yourself amidst the chaos, and see how meditation can transform your university experience.

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The Complete Guide to Meditation for Students

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Inner peace!

We all have tried to meditate at one point in time, and it doesn't seem like what it is. So many thoughts run through our head like, "Has it been 10 minutes yet?" or "Why am I doing this?" In fact, there are many things that meditation brings to the table for us and today, we will discuss what exactly it does! Let's get right into it.

What is meditation?

Before we get into the details about meditation and its benefits, let us understand what meditation exactly is. "Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state."- Wikipedia 2023. It might be a lot to take in, but it does drive the point home. Now that you know what meditation is, at least somewhat, let's see how it works. 

Importance of meditation for students

Students today have multiple things to do and are constantly stressed out about a lot of things. Therefore the importance of meditation for students becomes even more important. It is proven that students' intelligence and creativity increase after meditation for 15 minutes twice a day; it also enhances optimism, mental clarity, and attentiveness. Thus, the importance of meditation for students, especially in today’s world, is immense.

How to meditate for students

Meditation is a simple yet profound practice that can be adapted to suit various preferences and needs. Talking about how to meditate for students, all you require is a mat and some space, and you are ready to meditate. Yup, it is as simple as that! You can meditate sitting, lying down, or on the go. Most people sit on a chair or cross-legged on the ground. Check out the below steps on meditation for students.

1. Choose a quiet space

First and foremost, you need to find a quiet and comfortable place where you won’t be easily disturbed. Depending on what works best for you, you can sit wherever you are the most comfortable, be it a cushion, chair, or mat.

2. Set a Time

Decide on the duration of your meditation. If you’re new to meditation, you can start with 5-10 minutes and gradually increase the time. As you become more comfortable, you can meditate for as long as 45 minutes or even an hour. 

3. Maintain posture

Posture is very important as it sets the intention for your meditation practice and directly influences your comfort, alertness, and effectiveness. In case your body is aching or feeling any kind of discomfort, you can adjust your posture. Sit in a comfortable and relaxed position. If you’re sitting and meditating, make sure to keep your back straight but not rigid. If you’re lying down, make sure to be comfortable but still alert.

4. Focus on Breathing

Once you’ve settled for meditation, close your eyes and focus on your breath. Breathe naturally and observe the sensation of each breath while inhaling and exhaling. If you’re a beginner, your mind will wander many times, with many thoughts entering your mind. Getting distracted is natural, so instead of getting frustrated, simply observe these thoughts without judgment and bring your focus back to your breath. Your breath serves as an anchor to keep your mind from distracting you. 

5. Try Guided Meditation

If you’re finding it difficult to focus on your breath, you can use the many guided meditation apps or videos available online. These provide verbal guidance to help you through the whole meditation process.

6. Consistency

Remember, consistency is key. Try to meditate at the same time every day and in the same place each day. This helps establish a routine and makes it easier to stick with the practice.

Types of meditation for students

When we talk about meditation for students, we also need to discuss the types of meditation. There are mainly three types of meditation techniques which are:

1. Breath control

We start with one of the oldest meditation techniques, breath control. This is one of the best techniques for meditation for students; this technique is self-explanatory but for people who are still confused. You need to focus on your breath and try to ground yourself. By doing this, you can stay in the present moment; just focus on your breathing, inhaling and exhaling with each breath. Keep your curiosity about it while not trying to hold your breath. Feel the air hit your nostrils, fill your lungs, and leave again as it flows through you. This meditation for students technique is liked by many as it can be done anywhere, at any time.

2. Focused meditation

This is a type of meditation for students in which you utilize any of the five senses and focus completely on it as a way to stay in the present moment. For instance, you can concentrate on something internal, such as your breath, or you can bring in outside factors to assist you in concentrating, for instance, gazing intently at the candle's flame (we know it is very cliche).

‍3. Mindfulness meditation

This is another type of meditation for students in which you focus on your ideas as they move through your mind. You don't evaluate or identify with the thoughts. You merely watch and notice any patterns. This technique combines awareness and concentration. While observing any physiological sensations, thoughts, or feelings, you might find concentrating on anything or your breathing helpful. This meditation technique is the most well-known and extensively studied type of meditation in the West, which has its roots in Buddhist teachings.

Benefits of meditation for students

When discussing meditation for students, we have to mention all the benefits it brings to the table. It not only improves your mental well-being but also your physical and spiritual well-being. The benefits of meditation for students are both physical and mental. We have listed a few benefits of meditation for students to make them understand it better. If you are looking for a quick summary on the benefits, then you can check out our webstory on the benefits of meditation

1. Physical benefits of meditation for students

Meditation benefits not only one’s mental health but also physical health. Meditation can help remove blockages from your body and make you feel relaxed, calm, and balanced, contributing to your overall well-being. Through regular practice, individuals can experience reduced stress levels, as meditation helps lower the production of stress hormones like cortisol. 

Students who do regular meditation can see many physical health benefits. We have listed some of the physical benefits of meditation for students below. Have a look.

• Increases immunological function.
• Hormone regulation.
• Reduction in cellular inflammation.
• Reduces stress and anxiety
• Improves focus and concentration
• Increases emotional regulation
• Lowers blood pressure
• Improves cardiovascular health
• Reduces symptoms of depression
• Reduces chronic pain

2. Mental benefits of meditation for students

Meditation offers a wealth of mental health benefits that can significantly enhance one’s emotional and mental well-being. Regular meditation practice reduces symptoms of anxiety and depression by promoting a sense of inner calm and emotional stability. It cultivates mindfulness, allowing individuals to manage their thoughts and emotions better, leading to greater self-awareness and emotional regulation. There are many more emotional and mental health benefits of meditation for students. 

• Reduces cortisol level
• Helps with sleep deprivation
• Increases focus
• Increases emotional well-being and positive mood
• Improves cognitive function and memory
• Increases creativity and problem-solving abilities
• Increases grey matter density in the brain.
• Improves relationships with others.
• Increases empathy and compassion

‍Some tools for meditation for students

There are many resources available to help with meditation for students. Finding the right help for your meditation without having to empty your student bank account has never been easier! There are a number of apps, books, and podcasts on meditation for students; so we have made a list of all the resources you can use to help you meditate better. We have curated a list of some of the best books, podcasts, and apps on meditation for students; check it out.

Best books on meditation for students

Meditation can greatly help students find balance, reduce stress, and enhance their focus. Several good books on meditation offer valuable insights and practical guidance on bringing meditation into a student’s life. Have a look at the books on meditation you can read.

1. Wherever You Go, There You Are - Jon Kabat-Zinn ‍ The book emphasizes the benefits of meditation for students and why it is not limited to Zen practitioners and Buddhist monks. It also provides simple advice on how to meditate in everyday life, both formally and informally, as well as techniques to avoid frequent mistakes.

2. Why Can’t I Meditate? How to Get Your Mindfulness Practice on Track - Nigel Welling ‍ It includes advice from a variety of secular and Buddhist mindfulness teachers, as well as first-person accounts from beginning meditators about what they find difficult and what helps them overcome those challenges. It is chock-full of helpful hints for pupils to meditate and grow.

3. This Moment is Your Life (and So Is This One): A Fun and Easy Guide to Mindfulness, Meditation, and Yoga - Mariam Gates Not to worry, only the title is long, since the book is short and useful, particularly for teenagers and students. The book is packed with simple exercises and endearing full-color artwork. The chapters beautifully explain the benefits of meditation, yoga, and mindful breathing. You will also get to take the five-day challenge mentioned in the book that will help you map out ways to pull all of the book’s mindfulness techniques together in your day-to-day life.

Best podcasts for meditation for students

By now, we all know about the power of meditation and how it can improve our concentration and make us active and more peaceful. In today’s new age, we are seeing an emergence of podcasts, and you will find many podcasts on meditation. Have a look.

1. I Should Be Meditating by Alan Kilma If you've thought this to yourself, this podcast is for you. Alan’s lectures and guided meditations, founded on decades of experience, can help you learn new ways to be present in life and have a greater understanding of your meditation journey.

2. ‍Ten Percent by Happier by Dan Harris Harris, a news anchor, began meditating after having a panic attack on live air, and he is now a believer. In his weekly lecture, he explains his story and the underlying science of meditation and its benefits, as explained by experts. 

3. Untangle by Patricia Karpas and Ariel Garten Untangle is the Meditation Studio app's podcast. Every week, you will learn about the advantages of mindfulness meditation and how it may improve your life from actual people and professionals such as psychologists, doctors, and neuroscientists.

Unwind and Unplug: Embrace meditation in the comfort of your student housing

Book through amber today!

Best apps for meditation for students

Have you tried any well-being and meditation apps yet? Meditation apps are super useful, especially when you’re a beginner. And no, we are not trying to sell you anything. These apps are absolutely free and are considered to be the best free apps for meditation for students. 

1. HeadSpace HeadSpace is a useful tool that teaches you possibly life-changing meditation practices in just a few minutes daily. This meditation programme has hundreds of sessions on physical well-being, stress reduction, anxiety reduction, and personal growth. All of these can be used to improve your mood, reduce stress, and increase your focus.

2.  Calm   You can stay "calm" in the face of adversity with the help of the Calm app. The backdrops of this meditation app are designed specifically for pupils with difficulty moving forward since they help calm and relax their brains. Meditation sessions range from twenty minutes to an hour in length.

3. Buddhify  The Buddhify app is enjoyed and used by people of all ages—a revitalizing method to reduce stress in students' academic lives. This illuminating and calming meditation app allows you to incorporate awareness into your daily tasks while maintaining a happy attitude. It aids your capacity to centre yourself and relax in stressful situations.

Talking about meditation apps, we also want you to take care of your health. Our blog on healthcare apps will surely help you take care of yourself.

Overall, meditation for students is incredibly necessary and beneficial. There are many life hacks that you can try as a student. Include meditation in your daily schedule if you want to live a well-rounded life in terms of academics, social, and mental health. If you want to know more about how to take care of your mental health, check out our blog on ways to care for your mental health .

Frequently Asked Questions

What are the benefits of meditation for students, how to get started with meditation for students, when should one meditate, is getting distracted during meditation normal, how long should students meditate for.

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Home — Essay Samples — Psychology — Meditation — The Benefits of Meditation for College Students

The Benefits of Meditation for College Students

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Published: Mar 6, 2024

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Student Essays

4 Best Essays on Meditation | Types, Importance, Benefits [ 2024 ]

Meditation is commonly defined as a family of self-regulation practices that focus on training attention and awareness in order to bring mental processes under greater voluntary control and thereby foster general mental well-being and development and/or specific capacities such as calm, clarity, and concentration (and potentially also self-transcendence).

Essay on Meditation | Types, Benefits & Need of Meditation for Students.

Meditation is the intentional, systematic practice of calming and focusing one’s attention. Meditation has been practiced since antiquity as a component of numerous religious traditions and beliefs. Meditation often involves an inward focus, such as on a single object (e.g., one’s breathing), sound, or mantra.

Meditation can take on many different forms. Different types of meditation may focus on different aspects of the mind and body, including relaxation, concentration , mindfulness , visualization, attention , or mantra (silently repeated words or sounds). Meditation may involve generating an emotional state for the purpose of analyzing that state—such as anger, hatred , or grief—or directing it towards a particular object, such as light. Meditation may also involve repeating a mantra and closing the eyes. The mantra is chosen based on its suitability to the practitioner, such as in japa yoga mediated upon a particular syllable, thought, breathing exercise, or visualization during meditation.

Meditation and Yoga in Life:

Meditation is one of many tools that can be used to help you live your life with more happiness and positivity, and less stress . Yoga asanas (postures) and pranayama (breath control) are the foundation of all meditation practices. Yoga provides a connection between mind and body. The benefits of yoga are deep mental, physical, and spiritual.

Yoga does not just affect the body but it also affects the mind and can help us in many ways. We can learn to relax with yoga. Stress contributes to illnesses such as heart disease, digestive disorders, depression and anxiety. Yoga can help us to relax our minds as well as our bodies.

Benefits of Meditation

There have been a variety of positive effects that have been associated with meditation. Meditation has been shown to improve focus and concentration, reduce anger , promote weight loss etc.  Let us discuss some of the benefits of meditation here.

Meditation has been shown to have positive effects on levels of stress, anxiety , fear etc. It can be very beneficial in people who suffer from high stress and anxiety levels. This is because meditation helps them to become less anxious about day-to-day things. Meditation has also been shown to lower anxiety levels by changing the activity in the brain. As they continue to meditate, their brain becomes more able to handle stress and anxiety.

Meditation has also been shown to boost energy levels in people who suffer from low energy levels. This is because meditation helps people to lower their stress levels, reduce anxiety and also changes the activity in the brain. All these things combined leads to higher energy levels.

Meditation has also been shown to be beneficial for weight loss. This is because meditation helps people to reduce their stress and anxiety levels and it also helps to change the activity in the brain. This leads them to become less consumed by food cravings and emotional eating. They are able to eat more healthily and are less likely to emotionally overeat.

Meditation has also been shown to improve the levels of empathy in people who suffer from low empathy levels. This is because meditation helps people to become more self-aware. They are then better able to understand the feeling of other people. They are also less likely to judge people harshly, which makes them more empathetic

Meditation for Children

There are many benefits of meditation for children. Some of the benefits include reduced hyperactivity, improved concentration levels, reduced stress levels etc. Meditation helps children to relax and it also improves their concentration levels, which can be very beneficial for them at school. Meditation has been shown to improve the mental and physical health of children. It has also been shown to improve their emotional well-being, learning abilities and cognition.

Learning meditation has been quite easy.  You can start by learning how to meditate in 5 steps :

• First, get comfortable. Although it is possible to meditate anywhere, initially you may find it easier to meditate in a quiet, distraction-free environment.
• Once you are comfortable begin your meditation practice.
• Start by breathing in through your nose for the count of four. Hold it for seven, and exhale out through your mouth for eight counts. Think of this as one breath.
• Focus your eyes on the tip of your nose and let them fall slightly to look at the floor.
• Start to think of each area in your body from the top of your head down to the tips of your toes. Relax each area as you go.

Meditation is a great way to help manage your feelings and find peace within yourself. It fills you with positivity and happiness. It can be done anywhere including at home, school or work. You can take what you learn in meditation and apply it to your everyday life. As your knowledge of mediation grows, so will the benefits you experience. Meditation is not just for monks in the Himalayas. It can help anyone, anywhere at any time.

Happy Meditation!

Essay on Meditation and Yoga:

Meditation and yoga are two ancient practices that have been used for centuries to promote physical, mental, and spiritual well-being. Both these practices originated in the East but have gained immense popularity all over the world in recent years.

In this essay, we will discuss the benefits of meditation and yoga and how they can help us achieve a state of inner peace.

The Origins of Meditation and Yoga

Meditation is believed to have originated in India around 5000 BCE, making it one of the oldest practices known to humankind. It has been an integral part of various spiritual traditions such as Hinduism and Buddhism. On the other hand, yoga dates back to at least 3000 BCE and was also developed in ancient India.

It combines physical postures, breathing techniques, and meditation to promote physical, mental, and spiritual well-being. Both meditation and yoga have evolved over time and have different variations, but their core principles remain the same.

The Benefits of Meditation

Meditation involves training our minds to focus on a particular object, thought, or activity, which helps us achieve a state of mental clarity and emotional calmness. It allows us to be fully present in the moment and become aware of our thoughts, feelings, and surroundings without judgment.

Regular meditation practice has been linked to numerous benefits such as reduced stress and anxiety levels, improved focus and concentration, increased self-awareness, and enhanced emotional well-being. It can also help us develop a deeper understanding of ourselves and others.

The Benefits of Yoga

Yoga, on the other hand, is a holistic practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

It helps us connect our mind, body, and spirit and achieve a state of balance and harmony. The physical postures in yoga are designed to improve flexibility, strength, and balance while also promoting relaxation and stress reduction. The breathing techniques used in yoga help calm the mind and reduce stress.

Regular yoga practice has been linked to improved cardiovascular health, reduced anxiety levels, increased energy levels, and better sleep quality. It can also help us develop a deeper connection with our inner selves.

Meditation and Yoga for Inner Peace

The modern world is fast-paced, hectic, and full of distractions, making it difficult for many of us to find inner peace. However, meditation and yoga offer us a pathway to achieve this state of calmness and tranquility amidst the chaos.

By practicing meditation and yoga regularly, we can learn to quiet our minds, let go of negative thoughts and emotions, and connect with our inner selves. This helps us cultivate a sense of peace that extends beyond our physical surroundings.

With regular practice, we can learn to be more present in the moment, accept things as they are without judgment or attachment, and find peace within ourselves.

In conclusion, meditation and yoga are powerful practices that can help us achieve a sense of inner peace in today’s fast-paced world. They offer numerous physical, mental, and spiritual benefits that allow us to live more balanced, fulfilling lives.

By making these practices a part of our daily routine, we can learn to be more mindful, calm, and at peace with ourselves and the world around us. So let us embrace the ancient wisdom of meditation and yoga and embark on a journey towards inner peace.

Short Essay on Meditation:

Meditation is a practice that has been used for centuries to achieve inner peace and harmony. It is an ancient technique that helps in calming the mind, reducing stress and anxiety, and achieving a state of deep relaxation. It is a process of training the mind to focus and increase awareness, leading to a higher level of consciousness.

Meditation has its roots in various ancient civilizations such as Indian, Chinese, and Greek. However, it was popularized by Buddha around 2500 years ago. The word ‘meditation’ comes from the Latin term ‘meditatio’, which means to think or reflect upon. It is a spiritual practice that can be performed in various forms such as sitting, walking, standing or lying down.

The main goal of meditation is to quiet the mind and achieve a state of mental clarity. Through regular practice, one can learn to control their thoughts and emotions, leading to better decision-making abilities and improved overall well-being.

Meditation has also been proven to have numerous physical benefits such as lowering blood pressure, improving immunity, and reducing chronic pain.

In today’s fast-paced world, where stress and anxiety have become a part of our daily lives, meditation can be a powerful tool to find peace and balance.

With its growing popularity, there are various techniques and styles of meditation that one can choose from according to their needs and preferences. Some of the popular forms include mindfulness meditation, transcendental meditation, and guided meditation.

In conclusion, Meditation is a simple yet powerful practice that can bring immense benefits to one’s physical, mental and emotional health. It is a way to connect with oneself and achieve inner harmony in a chaotic world.

Incorporating meditation into our daily routine can lead to a more fulfilling and peaceful life. So why not give it a try? Start small, be consistent and see the positive impact it has on your mind, body, and soul. Let’s make meditation an integral part of our lives for a calmer and happier existence

Importance of Meditation Essay:

Meditation has been practiced for centuries and is still highly valued today. It is a mental exercise that involves focusing one’s mind to achieve a mentally clear and emotionally calm state.

The practice of meditation has its roots in ancient Eastern cultures such as Hinduism, Buddhism, Taoism, and Jainism, but it has become popular all over the world in recent years. In this essay, we will explore the importance of meditation and how it can positively impact our lives.

Meditation is often associated with religious or spiritual practices, but it does not have to be linked to any particular belief system. It is a universal practice that anyone can incorporate into their daily routine.

In today’s fast-paced world, we are bombarded with constant distractions and stressors that can take a toll on our mental and physical well-being. Meditation offers us a way to quiet our minds and find inner peace amidst all the chaos. It allows us to detach from our thoughts and emotions, providing a sense of clarity and calmness.

One of the main benefits of regular meditation is its ability to reduce stress and anxiety. When we are constantly juggling multiple responsibilities and deadlines, it is easy to become overwhelmed and anxious.

However, through meditation, we can learn to manage our thoughts and not let them control us. By focusing on our breath or a mantra, we can quiet our mind’s chatter and find a sense of peace within ourselves.

This practice has been scientifically proven to lower cortisol levels (the stress hormone) in the body and increase serotonin production (the happiness hormone). As a result, individuals who meditate regularly report feeling calmer, more focused, and happier.

Meditation also has physical benefits. By reducing stress and improving sleep quality, it can positively impact our immune system and overall health.

Studies have shown that regular meditation can lower blood pressure, improve heart rate variability, and reduce inflammation in the body. Additionally, it can help alleviate chronic pain and boost the body’s natural healing process.

Another significant aspect of meditation is its impact on our relationships. As we learn to quiet our minds and become more present in the moment, we also become better listeners and communicators.

This can lead to stronger and healthier relationships with ourselves and others. Moreover, through meditation, we cultivate a sense of empathy and compassion towards ourselves and others, which can improve the quality of our connections.

In conclusion, the practice of meditation offers numerous benefits for our physical, mental, and emotional well-being. It is a simple yet powerful tool that can help us navigate through life’s challenges with more ease and clarity.

By incorporating meditation into our daily routine, we can cultivate a healthier and happier mindset and ultimately lead more fulfilling lives. So why not take a few minutes each day to sit in stillness and reap the many rewards that come with the practice of meditation

Meditation Reflection Essay:

Meditation is an ancient practice that has been used for centuries to promote mental, emotional, and physical well-being. It involves quieting the mind and focusing on the present moment through various techniques such as breathing exercises, visualization, and mindfulness. In recent years, there has been a growing interest in meditation as a way to reduce stress, anxiety, and improve overall health.

One of the main benefits of meditation is its ability to calm the mind and reduce stress. By focusing on breathing and quieting the constant stream of thoughts, one can achieve a sense of peace and relaxation.

This can be especially beneficial for those who lead busy lives or have high levels of stress in their daily routines. Regular meditation practice has been shown to lower cortisol levels (the hormone associated with stress) and decrease symptoms of anxiety and depression. It can also improve sleep quality and overall mood.

In addition to its mental benefits, meditation has been found to have numerous physical benefits as well. Studies have shown that regular meditation practice can lower blood pressure, reduce inflammation in the body, and strengthen the immune system.

It has also been linked to improvements in chronic pain conditions such as fibromyalgia and irritable bowel syndrome. The mind-body connection is a powerful tool, and through meditation, one can tap into this connection for better overall health.

Furthermore, meditation can also enhance self-awareness and improve concentration. By focusing on the present moment, one can develop a better understanding of their thoughts, emotions, and behaviors.

This heightened self-awareness can lead to a better understanding of oneself and others, as well as improved decision-making skills. Additionally, regular meditation practice has been shown to increase grey matter in the brain, which is responsible for memory and learning. This can result in improved focus and concentration.

Meditation also has the potential to improve relationships. By reducing stress, increasing self-awareness, and improving overall well-being, one may become more patient, empathetic, and understanding towards others.

It can also help individuals let go of negative emotions that may be affecting their relationships. Through meditation, one can cultivate a sense of inner peace and compassion that can positively impact all types of relationships.

In conclusion, the practice of meditation has numerous benefits for both mind and body. By incorporating regular meditation into our lives, we can experience reduced stress levels, improved physical health, heightened self-awareness, and deeper connections with others.

Whether it is through a guided meditation class or simply taking a few moments to focus on our breath each day, anyone can benefit from this ancient practice.

Q1: What is a meditation essay?

A1: A meditation essay is a written piece that discusses and explores the practice and significance of meditation.

Q2: What are the benefits of meditation essay?

A2: An essay on the benefits of meditation discusses how meditation can improve mental, emotional, and physical well-being.

Q3: What is the importance of meditation?

A3: Meditation is important for promoting relaxation, reducing stress, enhancing focus, and fostering mental clarity and emotional balance.

Q4: What are 5 benefits of meditation?

A4: Five benefits of meditation include stress reduction, improved focus and concentration, enhanced emotional well-being, better sleep quality, and increased self-awareness.

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5 Amazing Benefits of Meditation for Students

June 12 , by Noga Sapir - Reflect Author

Spoiler alert: Science says meditation can improve memory , sleep, focus and even help with depression and anxiety . Read on to learn how.

The start of a new school year is an exciting time. There’s that fresh fall feeling in the air, the smell of a new notebook (or a new tab on your ‘notes’ app, if that’s more your thing) - and the optimistic notion that this might be YOUR year.

Yes, the year you finally stick to the goals you set out for yourself , go to bed at a reasonable hour, stop procrastinating on assignments , and find time to do the things that make you happiest - coffee with a friend, pilates downtown, a yoga class, or even a good Facetime or IRL face time session.

But before you know it, all of this striving to reach both your academic and social goals - not to mention the added stress of deadlines, pulling all-nighters, required reading, and that class or professor you’re not *too* fond of - may start piling up. Soon you’ll reach the point of extreme stress, exhaustion, or the dreaded burnout (we haven’t even talked about exam time and finals yet).

The external and internal stressors that affect students of all ages, particularly college students, are manyfold. The trick is to take little steps to manage it all before the “little” things turn into big ones.

That’s where meditation comes in.

Meditation is a technique for gaining awareness and perspective. It is an extended practice that allows you to observe your thoughts and feelings with a measure of distance and without judgment so that you can learn to understand them, cope with them, and grow from them.

Meditation and mindfulness are often associated with one another, but understanding the difference between them can help you know more about how to approach meditation. “Meditation is the ability to withdraw from the senses and experience yourself. Mindfulness is a state of awareness, a quality of being.

Mindfulness can be a technique to help you go into meditation, but it can also be a long-term, positive, side effect of meditation.” Says Karthik Chatapuram, a Teacher with The Art of Living Foundation.

“Mindfulness is an active exercise that can be done while you’re walking - you feel your feet on the pavement. In meditation, you sit down, even for a few minutes, and set the intention to want nothing, be nothing, and most importantly do nothing.

It’s a conscious letting go of your identity - you have no chores, no tasks, no homework, and no professors to answer to (just for a few minutes). When you sit to do nothing and let go…meditation just happens.”

In this way, mindfulness can be regarded as active, while meditation is idle - both of which can be beneficial to your wellness journey as a student. If you’re new to meditation, it may seem daunting at first - but one principle to remember is that your meditation practice is, for lack of better words - yours. It is a process you can approach however you feel suits you best.

Guided meditation is often one of the first places to start. Guided meditation can either be done in groups in person or on the go with one of the many apps available today. So whether you’re on your commute or need a 5-minute break from your assignment, hearing someone’s voice guide your thoughts into calm can be just what you need to refocus.

Other times, simply sitting and turning your attention to the present - how your feet hit the ground, where your palms meet the surface, what the pace of your breath is - can also be a form of meditation.

Meditation doesn’t have to be complicated or time-consuming; it just has to be meaningful. One way to understand the principles of meditation is to imagine yourself as a fly on the wall in the top corner of the room and visualize observing yourself from above. This will help you become more aware of the way you sit and the way you breathe.

If only this technique could be achieved in an exam room (we’re totally kidding). Mediation is a practice that can accompany you in every stage of your life. Still, as a college student in a demanding academic setting, the benefits can be particularly valuable - and potentially even affect your scholarly outcomes.

Here’s why meditation can be useful for college students:

1. it improves focus..

With all the triggers that can get you out of focus such as hyper-connectivity and social media notifications (not to mention a class subject you may not find particularly interesting), concentrating on the task at hand may be an uphill battle.

However, studies have shown that meditation reduces these ‘mind wanderings’ and allows for improved focus. Furthermore, a study and brain imaging data showed that repeated meditation increased gray matter density in the hippocampus, a part of the brain known to be important for learning and memory.

2. Better memory.

Meditation and mindfulness may help you attain better short-term memory because they focus on being in the present. With fewer distractions and mind wanderings, you may be able to retain information and access it more effectively.

When it comes to college students, a 2015 study showed that just “a one-semester mindfulness meditation course was able to improve learning effectiveness and both attention and memory aspects of cognitive performance among Taiwanese university students.”

3. Can provide better sleep.

We’ve all been there. Pulling an all-nighter only to find yourself mustering the courage to get to class with an extra-large coffee in hand (we could talk about how this excessive caffeine intake may affect anxiety, but that’s for another article.) Not getting enough sleep or not getting quality sleep may be a familiar feeling as a student - but it doesn’t have to.

Meditation at any time of day but before you go to bed, in particular, can improve your sleep. Since meditation activates the parasympathetic nervous system that allows you to go into deep relaxation and slow the pace of your breathing, practicing meditation right before bed can increase the chance of having a good night’s sleep.

4. Can reduce depression.

Meditation can reduce negative thinking, as well as the stress and anxiety that trigger depression. One of the building blocks of meditation is to be aware without judgment, and this sense of acceptance can keep negative thoughts at bay. In a 2018 study , meditation training proved to be successful in reducing depression and anxiety symptoms amongst university students.

5. Can relieve anxiety.

41.6% of college students stated anxiety as the top presenting concern, and that’s no surprise with all the looming deadlines. Anxiety, often associated with feelings of “what if”s and “worst-case scenarios,” may be minimized with the practice of meditation and mindfulness, which focuses on accepting the current situation and being fully in the present.

Final Words

The best part about meditation for college students is that it doesn’t take a lot of your precious time (although it does take commitment). Meditation is a marathon, not a sprint, and just 3-5 minutes a day can make a difference in how you feel and focus.

Once making it a habit, soon you may be seeing the benefits, if not in the long term, at least in those 5 minutes where you forget you’re a student, that crazy schedule - and give yourself space to just be. You might also want to check out the Reflect meditation device that can help you launch your meditation journey towards making these college years much more easy, calm, successful, and fun.

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Noga is the founder and CEO of Reflect Innovation. Noga’s work lies in the intersection of technology and design, and how tactility can create unique experiences in the mental health space.

Reflect Innovation was conceived in 2016 when, while completing her degree in Textile Design, Noga developed Reflect, looking to invent solutions for her own struggle with anxiety.

Noga holds a BSc. in Neuroscience from Tel Aviv University and BDes. in Textile Design from Shenkar College of engineering, design, and art.

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Why is meditation important for students?

As a classroom practice, meditation can help students strengthen their self-regulation and their focus on coursework. It also boosts their overall health, reduces negative feelings, and fosters compassion. Schools can benefit from meditation.

Why is it important to meditate?

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. You can also use it to relax and cope with stress by refocusing your attention on something calming. Meditation can help you learn to stay centered and keep inner peace.

What is the main point of meditation?

The basic concept of meditation is that it is a practice that connects the mind and the body. Its purpose is to help increase both physical and mental peace and calm, which also helps you to learn how to live more fully in the present.

What are the 10 benefits of meditation?

• Lowers stress. Perhaps the most common reason why people practice meditation is to lower the level of stress.
• Reduces anxiety.
• Enhances mental health.
• Improve self-awareness.
• Increases concentration and attention span.
• Reduce memory loss.
• Generates empathy and kindness.
• Improves sleep hygiene.

What are the benefits of meditation essay?

Meditation not only helps reduce the negative effects of stress, but also leads to a better sense of well-being by uniting mind and body. Statistics on meditation in the Western culture has shown that people suffering from chronic pain, anxiety, depression, hypertension were treated with the help of meditation.

How Can meditation change your life?

Many research studies have shown that meditation helps in improving one’s mental and physical health, increases our empathy or kindness levels, boosts our problem solving and decision making skills, reduces stress levels and increases focus.

What happens when you meditate everyday?

Daily meditation can help you perform better at work! Research found that meditation helps increase your focus and attention and improves your ability to multitask. Meditation helps clear our minds and focus on the present moment – which gives you a huge productivity boost. Lowers risk of depression.

When should you meditate?

Although the hours before sunrise are considered prime for meditation, most experts say that anytime you can meditate is a good time. It makes sense, especially when you consider the list of benefits that come with carving out some time each day to restore calm and inner peace.

What are 5 benefits of meditation for students?

• Reduces stress. Stress reduction is one of the most common reasons people try meditation.
• Controls anxiety.
• Promotes emotional health.
• Enhances self-awareness.
• Lengthens attention span.
• May reduce age-related memory loss.
• Can generate kindness.
• May help fight addictions.

What can you learn from meditation?

Awareness. When you meditate, you become aware of the quantitative diversity of your thoughts. With the use of a mantra, you learn to release those thoughts and continually return to your tranquil mind. This process allows you to be more aware of your thoughts both in and out of meditation.

What meditation does to the brain?

Meditation is shown to thicken the pre-frontal cortex. This brain center manages higher order brain function, like increased awareness, concentration, and decision making. Changes in the brain show, with meditation, higher-order functions become stronger, while lower-order brain activities decrease.

What is meditation conclusion?

Based on my research, I conclude that meditation has many scientifically proven benefits to both physical and mental health and well-being. There is also room for application of meditation practices in the modern health care system for treating a variety of different symptoms involved in physical and mental conditions.

Does meditation improve health?

Practicing mindfulness and meditation may help you manage stress and high blood pressure, sleep better, feel more balanced and connected, and even lower your risk of heart disease.

What is a meditation essay?

For many, a meditative essay explores an idea or topic. Typically, the writer asks an open-ended question—and then attempts to answer it in the body of the essay. There is no definite answer to the question. Instead, the writer thinks out loud, pondering the question, writing down possible answers.

Will meditation make me happy?

Meditation can actually help rewire your brain. According to Psychology Today, meditation is the strongest mental practice that has the power to reset your happiness set point, thus turning you into a more joyful person and literally rewiring major areas in your brain.

What happens when you meditate too much?

Too much meditation can make you “spacey” and ungrounded. It can weaken your mind-body coordination. This could be why LoraC is feeling clumsy and tripping. As for her crying more readily, it’s just possible that some emotions are being released as a result of the deep relaxation in the meditation.

How long should meditation last?

Although it is not an exact science, the consensus seems that to see benefits from meditation, you should aim for at least 10 minutes a day at a minimum. However, each person will respond differently, so it’s important to test out longer meditation periods if 10 minutes does not seem to be making a difference for you.

Does meditation improve learning?

Meditation could have an important role to play in education. Not only can it help students study and learn more effectively by improving attention span, but it can also help allow for better sleep which will aid memory retention as well as help alleviate stress and anxiety.

Does meditation make you smarter?

Boost your IQ The results showed that participants who meditated showed an average gain in IQ of 23 percent. One of the reasons is that deep meditation slows down brain activity. With slower brainwaves, the brain increases its ability to reorganize itself. When you give your brain some rest, it improves itself.

What are the spiritual benefits of meditation?

Spiritual benefits of meditation inner stillness and peace. less reactivity. a sense of inner bliss that isn’t dependent on outer circumstances. a strong and authentic sense of who you are on a soul level.

How effective is meditation?

The results of the study showed that meditation was as effective as prolonged exposure therapy at reducing PTSD symptoms and depression, and it was more effective than PTSD health education. The veterans who used meditation also showed improvement in mood and overall quality of life.

What should I do after meditation?

The best thing to do after the end of a meditation session is to try to consolidate the progress you have just made. You can do this by doing an activity that still keeps your attention engaged like reviewing your session, journaling, or doing an informal meditation practice.

What do you need to meditate?

• Get comfortable. Open the timer on your phone, and get into an upright and comfortable posture.
• Start your timer.
• Bring your attention/focus to your breath.
• Don’t think.
• Bring your attention back to your mind when it wanders.
• Again, bring your mind back when it wanders.

How do you meditate daily?

• Find a comfortable spot where you can relax.
• Set a timer for three to five minutes.
• Begin by focusing on your breath.
• As soon as your thoughts begin to wander, acknowledge the thoughts that come up, let them go, and return your focus to your breathing.
• When your time is up, open your eyes.

What to think about while meditating?

• The Breath. This is perhaps the most common type of meditation.
• The Body Scan. Pay attention to the physical sensations in your body.
• The Present Moment.
• Emotional Triggers.
• Compassion.
• Forgiveness.
• Your Core Values.

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The 24 Brilliant Benefits Of Meditation For Students (Backed By SCIENCE)

by William Wadsworth | Oct 28, 2020

I’ve been increasingly amazed by the sheer breadth of benefits of meditation for students. What was once something I dismissed as niche is now mainstream. Even better, the benefits are backed up by robust science .

I now wholeheartedly endorse meditation for students, and recommend it to many of my exam success coaching clients .

Meditation has been shown to fundamentally alter the brain itself , supporting the development of brain structures that handle attention ( Davidson, 2008 ; Chiesa & Serretti, 2010 ), learning ( Hölzel et al, 2011 ) and emotion ( Lutz, 2008 ; Desbordes, 2012 ).

All this leads to an absolute wealth of benefits ranging from sharper concentration to better memory, from stress relief to improved mental health .

So I’ve distilled 2-3 decades of research into 24 mind-expanding benefits of meditation practice for students – read on to discover them all!

Mindfulness vs meditation?

Quick aside before we get into it…

… am I talking about mindfulness or meditation? And what’s the difference, anyway?

• Meditation is the practice of “extended contemplation to achieve focused attention”, and comes in many forms.
• Mindfulness is simply “awareness of one’s internal state and surroundings”, and can also come in many forms.

Put the two ideas together, and you have a “mindfulness meditation” . That’s a way to training your attention (as if it were a muscle!) to achieve a mental state of calm concentration.

“Mindfulness meditation” is what most people mean by either word, and that’s predominantly what this article – and the studies I reference – are talking about.

Definitions based on the American Psychology Association Dictionary of Psychology

Part 1: Meditation benefits students’ concentration and focus

This first category is all about the moderate but significant impact mindfulness meditation has on attention ( Sedlmeier et al, 2012 ).

1.      Improved attention

Students who meditate are better able to control their attention ( Chambers et al, 2008 ; Zenner et al, 2014 ), with less mind-wandering ( Rahl et al, 2017 ).

2.      Fewer distractions, better focus

Mindfulness meditation helps individuals focu s, for example, reducing “mindless reading” where they’re scanning the text without really absorbing the meaning ( Zanesco et al, 2016 ).

3.      Concentrate for longer

Mindfulness meditation also i mproves performance on tasks that need a concentration span over a long time ( Jha et al, 2011 ).

Part 2: Meditation has benefits for students’ stress levels

Next up, let’s look at the research into meditation and stress:

Meditation has substantial benefits emotional benefits ( Sedlmeier et al, 2012 ), such as reduced stress, improved well-being and higher self-esteem.

4.      Lower stress levels

Reducing stress is one of the key reasons many adults take up meditation. There’s good evidence that mindfulness meditation programmes reduce feelings of stress at all ages : in adults ( Chiesa & Serretti, 2009 review of 10 studies), in adolescents ( Metz et al, 2013 ), and even in pre-schoolers ( Thieery et al, 2016 ).

5.      Cope better with stress

Reducing stress is great, but it’s rarely possible to entirely eliminate it from stressful situations, especially when a big assignment deadline or major exams is looming.

Meditation practice also helps students cope better with stress , continuing to perform even when under pressure ( Bostic et al, 2015 , Ortner et al, 2007 ).

6.      Helps with exam nerves

Worrying about the exam, test-day nerves … lots of students get the jitters at some point as the stakes get higher. The good news is that students who have practiced meditation experience less test anxiety ( Napoli et al, 2015 ).

7.      Improved self-esteem

Meditation also has benefits for students’ self-esteem ( Goldin & Gross, 2010 , Biegal et al, 2009 ) – handy in today’s world, when social media seems to be doing its best to undermine our self-esteem.

8.      Greater well-being and happiness

Meditation may even make you happier!

Meditation reduces negative emotions ( Broderick & Metz, 2009 ), increases positive ones ( Schonert-Reichl & Lawlor, 2010 ), and improves well-being ( Huppert & Johnson, 2010 ).

People’s minds wander 47% of the time, according to Harvard researchers ( Killingsworth and Gilbert, 2010 ). That’s nearly half of our waking time! Mind-wandering often triggers unhappiness, either through ruminating on future worries or past events, or through frustration we’re not making progress on what we’re supposed to do.

So a focused mind not only gets more done, it seems to be a happier mind too.

9.      Better resilience

Some researchers report that meditation can even boost students’ resilience ( Hennelly, 2010 ), perhaps because they are better equipped to cope with stressful situations.

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Part 3: Meditation has benefits for students’ social interactions

Your social life is an important part of being a student. So it’s good news: meditation has great benefits here too!

10.  Improved social skills

One benefit of meditation for students that I hadn’t expected when researching for this article was the improved social skills.

But several researchers have found mindfulness meditation improves students’ social skills ( Schonert-Reichl & Lawlor, 2010 , Napoli et al, 2015 ).

Meditation even seems to make the world a slightly more trusting place: students who meditate even show greater trust in their friends ( Mendelson et al, 2010 ).

11.  Greater empathy and compassion

Students who meditate show greater empathy for others ( Schonert-Reichl & Lawlor, 2010 , Cheang et al, 2019 review of 16 papers), and are more likely to help someone in need ( Condon et al, 2013 ).

Students who meditate show a reduction in behavioural problems at school , whether they’re young children ( Joyce et al, 2010 ) or teens / adolescents ( Barnes et al, 2003 ). They also tend to show less aggression towards other ( Schonert-Reichl & Lawlor, 2010 ).

Part 4: Meditation makes students “smarter”…

… though please don’t take that out of context!!

What I really mean here is that “ meditation improves specific cognitive functions ”.

Or to cut the jargon, meditation boosts certain aspects of how the brain processes and handles information.

The cognitive benefits of meditation tend to be smaller than some of the other benefits ( Sedlmeier et al, 2012 ). That’s perhaps not entirely surprising – if meditation could massively improve your IQ or memory, we’d all be doing it by now!!

Nevertheless, there are some significant benefits here, and even though the size of the benefits isn’t huge, together, they add up to a valuable little boost to academic performance.

12.  Improved working memory

One easily-measured cognitive function (that’s strongly correlated with IQ) is “ working memory ”, in other words, the amount of information the brain can hold live, online, in the moment at any one time.

It’s a temporary store, a bit like RAM on a computer, which determines how many software programmes / browser tabs we can have open at once without the computer crashing. Psychologists measure it with tasks like the N-back test ( take it here and measure your own working memory!).

There’s good evidence that meditation can improve working memory , which in turn will have benefits for learning and problem-solving ( Quach et al, 2015 ; Chambers et al 2008 ).

13.  Improved response inhibition

Another aspect of cognitive function is our ability to control an initial instinct, and if necessary, block it, before acting upon it. As with working memory, psychologists love testing for response inhibition, partly because it’s very easy to measure (e.g. with the Stroop task – great fun if you’ve never done one!).

Meditation improves response inhibition , which is good news for impulsive students who tend to rush into an answer and get it wrong at first ( Flook et al, 2010 ).

14.  Metacognition

Metacognition refers to how we think about our thoughts, for example, planning, monitoring and evaluating our learning, or our feelings. It’s a strong predictor of academic success , and there’s evidence that it improves after a programme of meditation practice ( Teasdale et al, 2002 ).

15.  Meditation might even change the very fabric of a student’s brain

There’s even evidence that meditation can have a positive impact on brain structures associated with learning and problem-solving : such as a more developed prefrontal cortex, which handles processes like planning and problem-solving ( Chiesa & Serretti, 2010 ), and a higher density of grey matter in brain regions associated with learning and memory ( Hölzel et al, 2011 ).

Part 5: Meditation supports good mental (and even physical) health in students

Next up: taking care of your health – that’s really important if you want to become a successful student. And happily, meditation has plenty of benefits for your overall health:

16.  Improved sleep quality

Sleep underpins students’ ability to learn, concentrate, as well as supporting good general physical and mental health (read Matthew Walker’s superb Why We Sleep ). Students who participated in a mindfulness programme showed improved sleep patterns ( Bootzin and Stevens, 2005 ).

The quality of sleep itself may be higher, too: studies have shown more favourable “brain wave” activity during sleep amongst those who practice meditation ( Mason et al, 1997 ).

17.  Relieves anxiety

Numerous studies have shown that meditation can substantially reduce anxiety amongst students at school ( McKeering and Hwang, 2019 , review of 13 separate studies, of which 11 showed positive benefits).

Psychologists often see anxiety as heavily linked to worrying about the future. So by training the mind to focus on the present moment, meditation may be reducing such unhelpful future-gazing and therefore lower anxiety.

18.  Helps alleviate depression

Meditation practice can even help students with depression ( Raes et al, 2014 ; Sibinga et al, 2016 ).

If anxiety is triggered by worrying about the future , depression is triggered by worrying about the past .

Again, meditation helps the mind stay in the present, avoids over-thinking what’s happened in the past, thereby alleviating depression.

19.  Benefits for students with ADHD (probably)

Unsurprisingly, given the benefits for attention and focus, some researchers think that meditation should help students who have ADHD ( Zylowska et al, 2008 ). The idea seems highly plausible, but a recent review of the scientific studies to date is inconclusive ( Evans et al, 2018 ). More evidence needed here, then…

20.  And even improvements in physical health

Meditation could even help with improved physical health ( Grossman et al, 2003 ), especially heart health (e.g. Gregoski et al, 2011 ).

This makes sense when you think that high anxiety can lead to physical problems such as heart health. By reducing anxiety, meditation may also be reducing physical problems that often come with anxiety.

Part 6: Given all this, it’s not surprising that meditation improves students’ academic outcomes

You might expect that all this myriad of benefits might show up in improved performance in class and on tests and exams.

Well, you’d be right: there is certainly evidence that students who meditate do better.

My own instinct is that the biggest benefits are seen among those students who struggle with one or more of the problems I’ve listed so far, such as particular problems with anxiety, or mind-wandering, or stress.

21.  Meditation improves knowledge retention during lectures

Students who meditated scored 11% higher on a post-lecture quiz, compared to those who did not ( Ramsburg and Youmans, 2014 ).

22.  Higher GPA among college students

Fiebert and Mead ( 1981 ) reported that college students on a meditation programme scored an average GPA or 2.95 (out of a possible 4.0). That’s nearly 20% higher than their peers who did not mediate scored 2.48. Note that the evidence is mixed here: several studies since have been somewhat less conclusive ( Wei Lin & Jung Mai, 2016 ).

23.  Teacher reported outcomes

Teachers report that students who meditate show higher motivation, confidence, competence and effectiveness ( Hennelly, 2010 ).

24.  Improved performance with learning disabilities

Mindfulness practice also helps students with learning disabilities   ( Beauchemin et al, 2008 ).

Now over to you: ready to practice meditation?

Ready to go further? Great!

There are two easy steps I recommend you take to get started:

• It’s a great way to find out more about how you can get started with mindfulness meditation , whether you’re a student looking to get started yourself, or a teacher looking to bring mindfulness training to your school.

In fact, you can get listening right here:

• And if you’re not sure how to get started with meditation, then I wholeheartedly recommend you try Headspace .

I’ve been using Headspace personally for years, typically most days. So I know how well it works! I also recommend it to many of my coaching clients and at talks in school .

Headspace has some fantastic stuff on their specifically for students, including on exam stress and test taking anxiety . They’ve also got some wonderful sections on content ( stories / soundscapes ) to help you sleep, and even curated focus music playlists. So I’m thrilled that Exam Study Expert and Headspace now have a partnership. You can click here to get started with Headspace for free.*

Happy meditating!

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Nice post…Meditation has numerous benefits, including reducing stress and anxiety, improving focus and concentration, increasing self-awareness etc.

Hi thanks for your valuable knowledge sharing with us. It’s really helpful just say wow… Keep it up

It’s awesome that you point out that meditating can help improve your performance at school by increasing your working memory if you are a student. I just started University courses two months ago, so I’m considering enrolling in a meditation coaching program next month. I’m going to look for a reputable meditation coaching program that I can attend.

A lovely, inspiring article. I could read it again and again.

Glad you enjoyed it Atheeth!

i loved it , it was the first time i didnt feel stressed anymore

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11 Benefits of Meditation For Students

Student life can be really stressful.

You need to learn a variety of subjects, memorize countless stuff, learn how to think critically, get good grades in exams, and so on. Then you have these other things that you might love doing like sports, music, reading, and other extra extracurricular activities.

As you can imagine (and as you have probably already experienced), it can be hard to manage time and mental resources to do all of these.

This is where meditation comes in for the rescue .

It acts as your supercharger to enable you to do everything you want, while at the same time, keeping you from being overwhelmed. The result is that you glide through your days instead of crawling from one to another.

So, for a deeper understanding of how exactly that happens, let’s talk about 11 benefits of meditation for students.

You will understand then why meditation should be taught at school, colleges and universities.

1. Meditation Improves Focus

As a student, if there is one quality you would want to enhance to superhuman levels, I am sure it would be the ability to focus.

When you’re jumping from one subject to the other for hours on end, it’s natural that your focus starts to diminish.

After a point, it just starts to get boring.

If you meditate daily, however, your ability to focus will be greatly improved. Several studies have shown that meditation actually improves cognitive abilities.

So, you are not only able to develop a razor-sharp focus, but you are also able to maintain it for longer periods of time. If you achieve this, imagine how much you could get done even in a short duration of time.

2. Meditation Relieves Stress

I think this is one of the first benefits that come to mind when you imagine yogis meditating.

As a student, you might regularly be in stress due to a number of things.

This is not a good thing for your health. It can adversely affect your physical and mental development at such a crucial phase of life.

But how does meditation relieve stress?

It does so by literally rewiring your brain.

You see, meditation helps organize your thoughts. It influences the development of the neurons in your brain in a positive way.

Scientists have even found that regular meditation could lead to a decrease in the activation of a brain tissue that is typically associated with stress.

3. Meditation Increases Memory Power

This is a major one.

I think there isn’t a student in the world who wouldn’t like to have the memory of a hard disk. It would literally solve 90% of their problems (or so I think).

Enhanced memory is a great ability to have. You can remember things on cue, you can use the information stored in your brain at the right time, and you can certainly get better grades.

The regular practice of meditation greatly improves your memory power.

As I said above, it positively influences the neural development of your brain. As you must already know, it is these neurons that are responsible for gathering, storing, and recalling information.

If they are developed well, they will be able to store information for longer periods of time.

4. Meditation Helps You Remain “In The Zone”

Ok, so you must have experienced those moments where you are so deeply immersed in what you’re doing, that everything else becomes a total blur.

During these periods of time, you are completely “in the zone” and anything you’re working on happens so smoothly and so fast, that you feel like a Shaolin warrior doing kung fu without even thinking about it.

These are periods of “flow” where all your faculties are operating at their optimal levels.

Imagine being able to do this every minute of every day!

With daily practice of focused meditation, you can actually get close to doing so. In fact, this is one of the most important things they teach people who are on a spiritual path.

5. Meditation Improves Decision Making

Throughout your day, do you realize how many decisions you make?

Trust me, it’s a lot! Like, too many to even count. Most of this decision-making happens on autopilot while others happen on a more conscious level. I

t is important that you take conscious control of a bigger percentage of your decisions. Only then will you be able to ensure better judgment.

This is what meditation helps you achieve.

It improves the functioning of the part of your brain that is responsible for decision-making.

There is a type of meditation known as “mindfulness meditation” which is especially beneficial in this regard. It allows you to remain totally aware of the present moment and make better choices.

6. Meditation Helps Improve Your Social Skills

When you are a student, you are probably forming some of the most important relationships in your life.

The friends you make, your teachers, your siblings, all play a crucial part in your life.

So, it’s only obvious that you should build strong and healthy relationships with these people. It might sound strange at first, but meditation helps you do this too!

When you get into the habit of meditating, you feel much more empathetic towards other people.

You are also able to observe smaller details about others that greatly help you understand what they might want to say or convey. These are both very important aspects of any healthy relationship and you can slowly develop them through meditation.

7. Meditation Gives You A Feeling of Well-Being

In the world that we live in today, it is now considered normal to be stressed out and anxious all the time.

Naturally, the moments where you experience well-being are greatly reduced. By well-being, I mean moments where you feel happy, energized, and you have this sense that things are going right for you.

This sense of well-being is important, especially for students.

It helps you live a happier life which allows you to go about your days without feeling overwhelmed all the time.

Regular practice of meditation puts your brain in a happier mood. It feels calmer and you gain a more practical perspective on life’s problems.

8. Meditation Enhances Creativity

Creativity is a critical quality to have in life.

As a student, it allows you to do your best work and helps you stand out. This gives you an edge right from the very beginning. Also, it’s only because of creativity that we have innovations that touch our lives in so many ways.

Many studies have shown that meditation leads to changes in your brain that greatly enhances your creativity.

Some of the most creative people (who are also famous) are said to have meditated profusely. Steve Jobs, Jerry Seinfeld, Oprah, Bill Gates, Jeff Weiner, are all associated with meditation.

9. Meditation Helps You Overcome Addictions

Look, I understand that it is very easy to get addicted to things and people when you are young.

Students get into all sorts of bad habits either by chance or because of the influence of other students. These addictions can have a terrible impact on your health, studies, and your future.

Thus, you need to make sure you learn how to overcome your addictions, if you have any.

Meditation is one of the best ways you can do so.

It gives you a natural high through your brain’s happiness center, so you don’t feel the need to indulge in other things to experience the same high. It also makes you more capable of resisting your urges.

And as we discussed earlier, it helps reduce stress which is another reason why most get addicted to things in the first place (as an escape).

10. Meditation Improves Your Immune System

When you’re growing up, your immune system is still developing.

So, it’s a good idea to do things that strengthen it. This will be useful your entire life, especially when responsibilities eventually increase.

After all, health is the most important aspects of life, as it’s only when you’re healthy that you’re able to do other things. As you can guess, meditation is a great way to improve your immune system.

Many meditation techniques like mindfulness, transcendental meditation, and even yoga are said to make your immune system much stronger.

This has even been confirmed by scientific studies . So, if you fall sick often or simply want a better defence against diseases, you should meditate regularly.

11. Meditation Helps You Sleep Better

Sleep is something that most young people might not cherish, but as an adult, trust me, you’ll want to find excuses just so you can get some shut eye.

Today, most people in the world are sleep deprived and this is not good for their health. When you’re young, your physical and mental bodies are still developing and you want to ensure that they do so properly.

Daily practice of meditation will help you get much better sleep. You will be able to fall asleep quickly and remain asleep for longer periods of time.

This will allow your body and mind to recharge. Also, it is during sleep that all the things you learn during the day are organized in your brain. So, make sure you get plenty of it!

Now that you know all the benefits of meditation for students, you know that taking a break to meditate is not wasted time ( don’t feel guilty) …. It is definitely recommended and should be compulsary to make sure you get the most of your studies.

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Importance of Meditation in Students' Lives

In today's world, it is more important than ever to get enough sleep and practice meditation. Studies have shown that mindfulness meditation has a range of benefits for students, including improved concentration, focus, and productivity. Read now!

Meditation is a common practice that can assist students. It is frequently pursued at the suggestion of others, to enhance both physical and emotional well-being. Many people consider it as a way to improve overall success. During tough times in life, people may turn to meditation for relief and a more positive view. 

Meditation can play an important role in students' learning journeys. It aids with relaxation, stress management, mental clarity, and focus. These characteristics, in turn, contribute to improved academic success. Meditation is like a brain workout, calming the mind, improving focus, reducing stress, and potentially protecting against diseases like Alzheimer's and Parkinson's. In the academic world, where students are subjected to a multitude of expectations, meditation can help them stay calm and focused, leading to increased academic achievement. Learn more about the importance of meditation in students' lives.

Benefits of Meditation for Students

Students can benefit from meditation in the following areas of their lives:

Inner Peace

Students who are under the stress of board exams typically struggle to make the most of their study time. They become preoccupied with the future, including completing the syllabus, earning excellent grades, and managing time during the exam. Meditation helps improve brain oxygen flow and blood circulation, which can contribute to inner calm and anxiety reduction.

Improved Energy and Efficiency

Students need energy to study for exams. Meditation can help people battle laziness by keeping their thoughts and bodies engaged. Students can stay rejuvenated by taking brief meditation breaks instead of frequent nap breaks during long study sessions. Continuous hours of study might result in wandering thoughts and a shortened attention span, but meditation can help make long study sessions more bearable.

One of the importance of meditation in students' lives is it boots IQ. Transcendental meditation has been demonstrated to improve pupils' IQ values. Regular meditation practice results in a significant increase in IQ. Anxiety decreases as intelligence and creativity grow. Meditation regularly helps kids improve their creative thinking, understanding, and other cognitive talents.

Stress Reduction

Meditation provides students with mental serenity. It improves concentration, especially during exams and tests, and prepares pupils to deal with stress properly. It teaches you to be calm and composed in the face of unforeseen situations.

Overcoming Depression

Students gain control of their thoughts through meditation, helping them to face life's obstacles with greater confidence. According to research, students who meditate can overcome despair and develop new life goals with increased vigour.

Overcoming Bad Habits

Meditation can help students fight negative habits and gain confidence in declining to participate in hazardous behaviors. It encourages those who have wandered from the right road to set academic goals and break away from negative influences.

Confidence Development

Meditation not only promotes confidence in public speaking but also encourages students to accept and tackle challenges in unique ways. Such characteristics are established along the scholastic path, making meditating pupils more likely to succeed.

Also Read: How To Build Self-Esteem In Children

Personal Growth

Meditation has a huge impact on a student's life. It promotes enhanced self-assurance, cheerfulness, and less aggressiveness. Students grow more competent at learning and cope better with peer pressure. It becomes second nature to maintain positive relationships and create a vibrant environment.

Health Benefits

Stress, depression, and anxiety can all lead to a variety of health problems. Meditation treats illness by removing bad thoughts and protecting pupils from contracting life-threatening diseases.

Promoting Happiness

Meditation enables students to keep their minds alert and fresh by shedding negative thoughts and ideas that may clutter their thinking. Meditation students appear pleasant and content because their minds are busy and aware.

Enhanced Social Skills

Surprisingly, meditation can improve students' social skills. Mindfulness meditation, in particular, increases trust in friends, resulting in a more trusting social environment.

Greater Empathy and Compassion

Meditation fosters empathy and inspires pupils to assist others regularly. It decreases behavioral difficulties in pupils of all ages, encouraging fewer aggressive behaviors and promoting a more empathetic approach to relationships with others.

Here is an example of two academic students. Let’s see how Meditation Improved their life.

• Sarah, a 17-year-old high school student preparing for final exams, struggled with low attention, anxiety, and a fear of failing.

Sarah started a daily meditation practice. Every morning, she set off for 20 minutes to meditate, focusing on her breath and clearing her mind.

Sarah's ability to concentrate on her schoolwork improved considerably after a few weeks of consistent meditation. Her anxiety levels decreased, and she gained confidence. As a result, she performed better in her tests than in earlier assessments. Meditation has assisted her in managing stress and improving her academic performance.

• Student Profile: Raj, a 19-year-old college student, was juggling academics, part-time work, and extracurricular activities. He felt overloaded, and he frequently had stress and sleepless nights.

Raj chose to add meditation to his daily schedule as an intervention. He began with guided meditation sessions, which helped him relax and successfully manage stress.

Raj's stress levels considerably dropped over time. He experienced better sleep and a more cheerful attitude in life. His ability to manage his academic, work, and extracurricular activities increased. Raj's friends observed a positive change in him as well. Meditation improved his entire well-being and quality of life significantly.

Read to know: How to Maintain a Positive Mindset in the Classroom?

These case studies emphasize the value of meditation in the lives of students by emphasizing its capacity to improve concentration, reduce stress, and boost general well-being. It highlights how a simple daily meditation practice can have a good impact on a student's academic and personal life.

In this article, we have discussed the importance of meditation in students' lives. Meditation for students includes several ways and may be practiced in any setting as long as you remain attentive to your body and surroundings. Meditation benefits are valued not just by students, but also by their teachers and parents. TIST' s blog has a range of educational articles meant to help students lay a strong foundation for their academic path.

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Having a positive mindset in the classroom can do wonders for tuning out the children as wonderful human beings.

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The Benefits of Meditation: Mindfulness in the Classroom

Updated: September 19, 2023

Published: June 6, 2018

The conspicuous benefits of meditation in business organizations has not gone unnoticed and it has sparked discussions about the importance of mindfulness in the classroom. Can the seemingly simple act of mindful meditation help students? How is it possible? Find out more here.

Introduction.

In the words of Jon Kabat-Zinn, a renowned figure in the field of meditation, “It is indeed a radical act of love to sit down and be quiet for a time by yourself.” If you look closely, you will discover that this alleged act of love was a means of punishing many kids while growing up. “Little Tommy, go to your room, you’re grounded for two hours.” Sounds familiar, right?

However, this same “punishment” is being practiced by employees and business owners and it has yielded an astronomical increase in productivity . In fact, NYU’s School of Business recently launched a Mindfulness in Business Initiative (MiB) which exposes the students to mindfulness in the classroom environment.

Before we get into the specifics, can we trace back briefly and study the origins of meditation? Perhaps, it might help us appreciate the benefits of meditation better.

History of Meditation and Mindfulness in the Classroom

Some researchers trace the roots of meditation to Yoga and Yoga to Buddhism and Buddhism to Hinduism. However, for the sake of simplicity, let’s just stick to the origin of mindfulness in the classroom.

The Mindfulness Movement which was introduced in 1979 by Jon Kabat-Zinn heralded the proliferation of several programs which comprises meditation for college students. Jon’s Mindfulness-Based Stress Reduction program (MBSR) transcended education and found its way into sports, healthcare, the military, and even the business sphere.

As people began to practice the art of meditation, they became proponents of the act. Soon, it became a global revolution. Meditation is now recognized as a worldwide trend. With celebrities like Oprah Winfrey, Katy Perry, Hugh Jackman, and even Madonna declaring their fastidiousness to the mindfulness program.

The Benefits of Mindfulness

You might wonder, “Why do so many people enjoy meditating?” It might be surprising to learn that mindfulness is already being applied in schools and significant achievements are been recorded. Here are a few reasons.

1.    Mindfulness Allows Students Focus in Class

Spend a few minutes with an average student and you will quickly observe the short attention span. The Proceedings of the National Academy of Sciences published a paper in 2007 detailing the benefits of meditation, especially as regards increasing attention and self-regulation. Schools like the Robert W. Coleman Elementary school have replaced detention programs with meditation and this has engendered tangible benefits.

2.    Mindfulness Guards Against Anxiety

Medical experts have firmly established the relationship between emotional imbalance and abysmal performances in school. Thankfully, one of the benefits of mindfulness is that it reduces stress and anxiety. Meditation also helps college students manage their emotions better and this position is underpinned by ongoing work by Mark Greenberg at Penn State University.

3.    Better Performance in Schools as a Result of Mindful Meditation

Patterson High School initiated the Mindful Moment program in 2012 and the recorded benefits are too good to be true. In just a year, the suspensions for violent conduct such as fighting reduced by over 50%, from 49 to 23. Physical altercations in the same time reduced from 36 to 17.

Apart from the mitigation of violence, the performance of these 1,100 students improved drastically. The attendance rate increased from 71.3% to 74.2%. Also, 64% of students in the 9 th grade were promoted to the 10 th grade as opposed to 45% recorded before the commencement of the program. Also, the average GPA rose from 1.06 previously to 1.51.

How to Benefit from Mindfulness as a Student

You really can’t wait to get on board. How can you be a part of this wonderful program? Simple! You can practice mindfulness in the classroom in any of the following ways.

Mindful Breathing

Take time out of your busy schedule to breathe. Feel your belly, your lungs, and your nose. Feel yourself breathe!

Make a Conscious Effort to Think

At first, this might seem hard, but when you do it regularly, it becomes a second nature. Think things through, think before that big decision, ponder on the past and plan for the future.

Visualize Your Thoughts and Feelings

Researchers at Harvard , are carrying out brain-imaging studies which attempt to relate visualization and long-term mindfulness. As much as you can, devote time to expressing your thoughts graphically.

Keep a Journal

Finally, record your progress, detail your accomplishments, and work on getting better.

Apps to Practice Mindfulness

As a beginner, this is one of the best ways to learn all about meditation. You can partake in breathing exercises and meditation themes which allow you focus. It is great for users of all ages.

Calm is an app which helps you meditate, breathe, sleep, and relax. Even though the first two benefits are the major ways to practice mindfulness in the classroom, the last two also improve your productivity.

This app helps you apply the principles of Buddha’s meditation while enjoying a highly intuitive interface. There are several options available to choose from, albeit at a price.

Smiling Mind

You read it right, your mind can smile. Relieve stress, de-pressurize yourself, and be equipped with all that is necessary to face your fears.

Guided meditation has never been so simple. The app provides a platform to practice proven meditation and breathing strategies as of old. They also provide private instructors for meditation sessions which range from 10-minutes to 30-minutes.

According to Jon Kabat-Zinn, the ultimate demonstration of love is being able to enjoy the benefits of meditation. Perhaps, mindfulness in the classroom is what we need to create a safe, cordial, and peaceful school environment? Meditation might just be the key ingredient to turning average students into exceptional lads.

Care to give it a try? You just need a few minutes to start. Here’s a warning, your revolution might not be instantaneous. In fact, it’ll actually take a while. Reflect on this, irrespective of the mood or weather, a professional athlete will hit the tracks, a professional weightlifter will visit the gym, and the individual looking to lose weight will use the treadmill. They all do this with the knowledge that it’ll pay off in the end.

Similarly, meditation is both a mental and physical exercise. If you put in the required effort and practice mindfulness in the classroom, you’ll enjoy the countless benefits of meditation eventually.

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Pause, Refocus, Assess: Meditation in the Classroom

As a classroom practice, meditation can help students strengthen their self-regulation and their focus on coursework. It also boosts their overall health, reduces negative feelings, and fosters compassion.

Schools can benefit from meditation. This practice equips students with breathing strategies to refocus mindsets for learning. Meditation supports students' transitions from class to class, and it cultivates a community of compassion and respect. My students and I meditate on a daily basis. In this post, I provide seven tips for implementing a classroom practice.

1. Develop a personal practice before introducing it to your students.

Students who are unfamiliar with meditation may find it awkward and strange. Showing competency will settle their nerves and foster trust. Join a community center or yoga studio that offers meditation. Meditate at home, in a park, or on the subway. Practice until you feel comfortable introducing it to your students.

2. Be consistent.

Meditation is integral to my teaching practice. Students meditate during the first five minutes of every class that I teach -- even when I substitute for a colleague. A consistent and ritualized practice yields stronger benefits and clear expectations. 

3. Use meditation as a strategy for refocusing.

Many professional athletes practice meditation, including Olympic gold medalists Misty May-Treanor, Kerri Walsh, and Lebron James. Michael Jordan's coach, Phil Jackson, taught him to meditate during games as a tool to regain focus . Showcasing these public figures will hook kinesthetic learners and student athletes, as well as framing meditation as a practice removed from the religious connotations that some people assume. I introduce mindful breathing as a strategy. A community norm displayed at the front of my classroom reads, "Focus: One Breath, One Mind." When I ask students to focus, they understand that I'm encouraging them to recenter by engaging in mindful breathing.

4. Share the benefits of meditation with your students.

Studies have found that meditation has profound benefits. Dr. Jon Kabat-Zinn and the Greater Good Science Center at the University of California, Berkeley are strong resources. Their research discovered that:

• Meditation boosts our immune system's ability to fight off illness.
• The practice increases positive emotions while reducing stress and negative feelings.
• It helps us tune out distractions and improves attentiveness.
• Meditation fosters compassion and kindness.

5. There are multiple ways to meditate.

As students arrive to my classroom, a student volunteer places a Tibetan singing bowl at the center of the room. Once the class settles in their seats, the volunteer hits the bowl to initiate the silent meditation. Students sit with both feet on the floor and hands on their laps. Some close their eyes, while others stare forward. A few rest their heads on the desks. After five minutes, the volunteer hits the bowl again to end our practice. I provide additional options for meditation. Students can also:

• Lie on a mat in resting pose, or savasana .
• Breathe with their hands on their bellies.
• Expand and contract a mini-sphere to mimic and visualize the movement of their lungs during breaths.
• Count breaths using a beaded necklace or mandala beads.
• Color in the spaces of printed-out mandalas or geometric patterns.

6. Evaluate the impacts.

By conferencing with students and collecting and analyzing data, you can assess the practice's impact on their academic performance. Monthly, students reflect on their readiness for class, measure their calmness after meditation, and share issues and concerns about the practice. Upon reviewing their responses, I select and conference with five students. We explore strategies to refine their practice and strengthen their self-regulation and their focus on coursework. Students apply these modifications in following sessions. I monitor their progress for two weeks, and I often observe improvements in their effort, participation, work products, and contributions during discussions. For example, one student modified his meditation practice by coloring mandalas and moving his seat to a different section of the room. In a week after the adjustment, his classwork completion increased by 20 percent. He wrote in a later reflection that coloring mandalas at the beginning of class helped him become calmer, more settled, and focused.

7. Approach your administration and colleagues.

School districts across the country have revised their discipline code to move away from an over-reliance on suspensions and toward restorative justice . Meditation and mindfulness practices are aligned with this new focus on supporting students' social and emotional learning and health. Present your school leaders with research (as in #4 above), data, and anecdotes from your classroom (as in #6). Invite administrators and colleagues to join in. Meditation is rooted in presence and can only truly be understood and appreciated in practice.

In the comments section below, please share your experiences with meditation in school.

The many benefits of meditation in the classroom

Visiting Lecturer, Beedie School of Business, Simon Fraser University, Simon Fraser University

Assistant Professor, Dayalbagh Educational Institute, India; Fellow, Simon Fraser University

Disclosure statement

Thomas Culham receives funding from Morrison Foundation.

Neha Shivhare does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Simon Fraser University provides funding as a member of The Conversation CA.

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The fast pace of the business world — where competition is the rule and return on investment decides everything — can be challenging for business students.

They are expected to know the rules of business inside out but they also need to learn to master their emotions, to enable efficient and ethical decision making.

A traditional business education provides few opportunities for students to cultivate emotional resilience, empathy and ethical decision-making. Incorporating meditation into the curriculum could be a contribution to rectifying this.

Preliminary findings from a study conducted with business students at Simon Fraser University show that even 10 minutes of classroom meditation can gradually increase students’ levels of physical, mental and emotional awareness.

Can meditation help all students — from elementary to university — to become more peaceful, calm and better decision makers?

Positivity, creativity, connection

Our study, conducted with 93 students of a third year Business Ethics course in 2016, revealed that students who meditated in the classroom experienced a transformation in their thinking and behaviour.

Initially, these students found it challenging to control their “monkey minds” during a 10 minute meditation.

Interestingly, with practice over three months duration, 10 minutes became short for them, and they felt motivated to practice more at home.

For most of the students, meditation was a first time experience, and gradually they began to feel calmness and equanimity. Meditation allowed them to know themselves better, helping them feel more relaxed and peaceful. It seemed to increase students’ level of physical, mental and emotional awareness.

Moreover, students also reported waking dreams, visions and a sense of tranquility during meditation.

Most of the interviewed students said that they enjoyed meditation, and felt happy that they could attend the course.

Improving children’s wellbeing

Meditation is not just for adults. Children and adolescents also benefit. Research shows that meditation in the classroom helps students become more focused, calm, quiet, settled and rested — by providing them an opportunity to learn to relax and reflect.

Researchers from the Universities of Udine and Rome in Italy, studied the effects of a mindfulness meditation training on a group of 16 healthy elementary school children aged seven to eight years old.

They found that meditation training improved children’s attention and reduced internalizing problems, such as fearfulness, withdrawal from social groups, anxiety and depression , improving their psychological well-being.

Ten to 12 minutes of meditation also enhances positivity and creativity among students — by reducing restlessness, nervousness and irritation — according to research from Erasmus University’s Rotterdam School of Management.

More importantly 10 minutes of meditation daily can enable us to connect with ourselves , get acquainted with our innermost feelings and have better plans for future.

Changes in the brain

At the physiological level, research shows that meditation can reduce stress, pain, anxiety, cardiovascular diseases and insomnia .

Meditation also balances blood pressure and heart rate, improves respiration and cognition .

Neuroscience findings also suggest that brain can be changed structurally and functionally through regular practice of meditation — resulting in improved emotional and mental states .

We also spoke informally with Dr. Deepak Chopra, alternative medicine advocate, public speaker and writer, during a conference in Tuscon, Arizona, in 2016 . He unveiled regular meditation as the most important factor behind his charismatic personality and high level of energy, in the context of his extremely busy and socially-committed life.

Furthermore, there is ample research to show that the largest effects of meditation are experienced by those areas of brain which are responsible for happiness and positive feelings .

A question of commitment

The above discussion provides a glimpse of the potential of a meditation practice for students of all ages.

A meditation practice does not require any sophisticated equipment, infrastructure, support system or money. It requires only commitment — to dedicate at least 10 minutes everyday. And a small space to sit or stand comfortably.

Meditation as a part of regular teaching can play an important role not only in enabling students to increase their self-awareness, but also in changing their perspective to some extent .

We think it is time for schools at all levels to acknowledge meditation practices as an important part of any curriculum — for the benefits of students and society as well.

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Impact of a Yoga and Meditation Intervention on Students' Stress and Anxiety Levels

Objective. To evaluate the impact of a six-week yoga and meditation intervention on college students’ stress perception, anxiety levels, and mindfulness skills.

Methods. College students participated in a six-week pilot program that consisted of a 60-minute vinyasa flow yoga class once weekly, followed by guided meditation delivered by trained faculty members at the University of Rhode Island College of Pharmacy. Students completed pre- and post-intervention questionnaires to evaluate changes in the following outcomes: stress levels, anxiety levels, and mindfulness skills. The questionnaire consisted of three self-reporting tools: the Beck Anxiety Inventory (BAI), the Perceived Stress Scale (PSS), and the Five Facet Mindfulness Questionnaire (FFMQ). Students’ scores on each were assessed to detect any changes from baseline using the numerical and categorical scales (low, medium, and high) for each instrument.

Results. Seventeen participants, aged 19 to 23 years, completed the study. Thirteen participants were female and four were male. Nine of the students were enrolled in the Doctor of Pharmacy program and eight were enrolled in other academic programs. Students’ anxiety and stress scores decreased significantly while their total mindfulness increased significantly. Changes in categorical data from pre- to post-intervention on the BAI and PSS were significant, with no students scoring in the “high” category for stress or anxiety on the post-intervention questionnaire.

Conclusion. Students experienced a reduction in stress and anxiety levels after completing a six-week yoga and meditation program preceding final examinations. Results suggest that adopting a mindfulness practice for as little as once per week may reduce stress and anxiety in college students. Administrators should consider including instruction in nonpharmacologic stress and anxiety reduction methods, within curricula in order to support student self-care.

INTRODUCTION

Stress is defined as “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” 1 Students enrolled in health professions programs have high levels of stress. 2 Pharmacy students, specifically, have demonstrated an increased level of stress and decreased quality of life throughout their curricular programs. 3-8 Nationally, stress among Americans is increasing. Stress may negatively affect health and wellness, leading to detrimental physical and emotional symptoms such as headaches, anxiety, and depression. In 2017, college-aged Americans reported higher levels of stress than older generations and often did not adequately address their stress through positive coping mechanisms. 9 One positive modality that has demonstrated a reduction in pharmacy student stress is physical exercise. 2

The word “yoga,” derived from the Sanskrit word yuj , translates to “yoking” or “union” in English. The practice is a union of the eight limbs of yoga, described by the scholar Patanjali, including pranayama (breathing), asana (movement), and dhyana (meditation). 10 Yoga and meditation have become widely accepted as nonpharmacologic modalities for stress and anxiety reduction as well as general health. 11-16 Meditation has been shown to improve attention and self-awareness in many populations, including college-aged students. 11 Yoga’s effect on depression and anxiety has been studied repeatedly with medical and nursing students. Further, the majority of research on stress reduction and mindfulness with health care-related majors has been conducted on medical and nursing students. 11,14,17 Most recently, a systematic review of the literature evaluated incorporating mindfulness-based interventions for medical, nursing, and psychology undergraduate students to reduce stress. 18 However, research is lacking on the effects of a dual yoga and mindfulness practice for pharmacy students. The investigation described here was termed “SAMYAMA,” which stands for “Stress, Anxiety, and Mindfulness, a Yoga and Meditation Assessment.” Samyama is a Sanskrit word that describes a state in which the mind and body are unified in focus on the present moment, ie, mindfulness.

Yoga and meditative practices may provide a skillset to assist college students in their coping mechanisms, both in and out of the classroom. The objective of this pilot project was to evaluate the efficacy of a six-week yoga and meditation intervention on college students’ stress perception, anxiety levels, and mindfulness skills. The information gathered from our research assisted in designing curricular opportunities within a PharmD program to support students with coping mechanisms to navigate their academic and life stressors. We hypothesized that the dual intervention of yoga and meditation would demonstrate more benefit to students in a shorter timeframe than either practice separately.

We conducted a 90-minute yoga and meditation intervention at the University of Rhode Island (URI) College of Pharmacy in spring 2017 during the last six weeks of the semester, immediately preceding final examinations, which is a period of time often associated with increased stress and anxiety among college students. The project was limited to no more than 20 students (10 pharmacy and 10 non-pharmacy) to ensure an appropriate teacher to student ratio, accommodate space issues, and assess for any baseline differences in stress, anxiety, and mindfulness between students enrolled in a highly structured doctorate program vs students enrolled in college majors with less rigorous demands. Recruitment was conducted via an electronic flyer posted on URI student social media pages and paper flyers posted throughout the campus library. Enrollment was on a first-come, first served basis for students ages 18 to 23 years with moderate levels of perceived stress and limited exposure to yoga and meditation, as assessed in the enrollment survey. Students were excluded from the program if they had completed a 200-hour yoga teacher training program (Registered Yoga Teacher or RYT 200, Yoga Alliance, Arlington, VA), prior certification in meditation instruction, or were pregnant. Participants did not receive any financial incentive. The first 20 applicable respondents were accepted into the program.

The intervention consisted of a once weekly, 60-minute vinyasa yoga class, followed by a 30-minute guided meditation practice. The yoga and meditation practices were held in a private classroom in the URI College of Pharmacy building and led by two pharmacy faculty members, one trained as an RYT 200 and the other certified as a Shambhala Path Meditation Instructor. Students were encouraged to bring their own yoga mats; however, the research team provided mats if needed. Using Google Forms, students completed the pre-intervention questionnaire on the first day of class and a post-intervention questionnaire on the last day of class to evaluate potential changes in stress levels, anxiety levels, and mindfulness skills. The intervention occurred during the last six weeks of the spring semester with the post-questionnaire delivered during the week of final examinations. The quantity of time devoted to meditation increased each week, beginning with 10 minutes and gradually increasing to 30 minutes by week six. A variety of meditative practices were presented, such as walking meditation and Shamatha (peaceful abiding).

The questionnaire was comprised of three validated, self-reporting inventories: the Beck Anxiety Inventory (BAI), Perceived Stress Scale (PSS), and the Five Facet Mindfulness Questionnaire (FFMQ). The BAI self-reporting tool assesses the severity of generalized anxiety symptoms. This tool focuses on somatic symptoms of anxiety and has 21 items. Responses are based on a 4-point Likert scale ranging from 0 (not at all) to 3 (severely) with a maximum total score of 63 points. Scores ranging from 0-21 indicated low anxiety, 22-35 indicated moderate anxiety, and 36 or higher indicated high anxiety. The BAI demonstrates internal consistency and convergence with other anxiety measurements, and has been tested in many populations, including college students. 19-21 The PSS reports an individual’s experience of stress. The tool measures psychological manifestations of stress and is designed to assess “the degree to which individuals appraise situations in their lives as stressful.” Responses are collected using a 5-point Likert scale ranging from 0 (never) to 5 (very often). Scores ranging from 0-13 indicated low stress, 14-26 indicated moderate stress, and 27-40 indicated high stress. This research used the 10-item inventory, also known as the PSS-10. 22,23 Last, the FFMQ, was used to assess student mindfulness, which included observing, describing, acting with awareness, non-judging of inner experience, and nonreactivity to inner experience. 24 Responses were collected using a 5-point Likert scale ranging from 1 (never or very rarely true) to 5 (very often or always true). The three self-reporting inventories were administered electronically via Google Forms to all participants pre- and post-intervention.

In our analyses, time-invariant confounding is subtracted out by the individual level differencing and each person serves as their own control. In this short follow-up period, secular trends are less of a concern. Because of the small sample size and paired outcomes for each participant, Wilcoxon signed rank tests and McNemar exact tests were performed to assess statistical differences between students’ pre- and post-intervention scores. All data analyses were performed using RStudio, Version 0.99.903, 2009-2016 (RStudio, Inc, Boston, MA)

The results for McNemar exact test were generated using SAS software, 2018 (SAS Institute Inc, Cary, NC). This project was approved by the University of Rhode Island Institutional Review Board.

Seventeen (85%) of the 20 students who volunteered to participate were retained for the duration of the study. The other three students were not able to attend every session because of scheduling issues, so they were not included in the analysis. The mean age of the participants was 20.7 years, with a range of 19 to 23 years. Thirteen participants were female (76%). The majority were third-year (35%) with nine of the students enrolled in the Doctor of Pharmacy (PharmD) program (53%) and eight enrolled in other programs at URI. Other programs represented included engineering, arts and sciences, environment and life sciences, education, business, and health studies. The majority of participants reported some level of previous yoga (88%) and meditation experience (77%). Pharmacy and nonpharmacy students were well matched, with pharmacy students reporting higher levels of stress and anxiety at baseline, though these numbers failed to reach significance ( Table 1 ).

Characteristics of Participants in a Study to Assess the Effect of Yoga and Meditation Sessions on College Students’ Stress, Anxiety, and Mindfulness

During the six-week study period, students’ anxiety and stress scores decreased while their total mindfulness scores increased ( Tables 2 and 3 ). Students’ BAI scores dropped an average 9.6 points (Median = -9; 95% confidence interval (CI): -13.8, -5.3). Students’ PSS scores dropped an average 7.9 points (Median = -8; 95% CI: -11.8, -4.0). As for FFMQ scores, observing increased an average of 4.6 points (Median = 4.0; 95% CI = 2.0, 7.2;). The FFMQ scores for both acting with awareness and nonreactivity to inner experience increased 3.9 points (FFMQ-AwA: Median = 3.0; 95% CI = 1.7-6.1/FFMQ-NR: Median=4.0; 95% CI=1.8-6.1). The largest increase was seen in the score for non-judging of inner experience, with a mean increase of 6.8 points (Median=8.0; 95% CI=3.5-10.2). Categorical changes in pre- and post-intervention data from BAI and PSS were also significant ( p =.008 and p =.03, respectively). No students were found to be in the high category for either stress and anxiety post intervention.

Mean Outcomes of Participants in a Study to Assess the Effect of Yoga and Meditation Sessions on College Students’ Stress, Anxiety, and Mindfulness as Determined by Standardized Measures (N=17)

Categorical Outcomes from Baseline to Post-Baseline Among Participants in a Study to Assess the Effect of Yoga and Meditation Sessions on College Students’ Stress, Anxiety, and Mindfulness

The objective of our pilot project was to evaluate the efficacy of a 6-week yoga and meditation intervention on college students’ stress perception, anxiety levels, and mindfulness skills. Given the high prevalence of stress among college-aged students, this project was implemented to assist our students in developing positive coping mechanisms or skillsets to navigate their academic and life stressors. Long term, students may be able to use these mindfulness skills to reduce their anxiety and stress, yielding improved academic success, reduced burnout, and increased empathy toward patients. 11,17-19 The SAMYAMA project began six weeks before final examinations, which is historically a time of increased stress and anxiety among college students. The researchers sought to arm the students with mindfulness skills in preparation for this potential time of crisis. At the beginning of the project, approximately one-third of the students reported a high level of stress and anxiety; however, by the end, none reported high stress or anxiety. The post-intervention questionnaire was administered during the week of final examinations, several days after regular classes had ended, suggesting these findings withstand even with the rigorous demands on the students at that time.

Several studies have demonstrated the benefits of students using yoga or meditation to manage the stress of academic life, predominantly among medical, psychology, and nursing students. However, none incorporated a dual intervention with pharmacy students. O’Driscoll and colleagues conducted a systematic review on the benefits of mindfulness-based stress reduction and mindfulness-based cognitive therapy for undergraduate health and social care college students. Eleven studies met the inclusion criteria demonstrating benefits in student stress, anxiety, and mindfulness. Limitations of these studies included lack of long-term follow-up, potential risk of bias, and failure to cite the qualifications of those delivering the mindfulness intervention. 18 Another study demonstrating a reduction in stress and increase in self-compassion was conducted by Erogul and colleagues on 59 first-year medical students in Brooklyn, New York, using an 8-week dual intervention of classroom instruction with a home meditation requirement. A major limitation was poor adherence with the home meditation component, resulting in students spending an average of only 14.6 minutes per meditation session. 11 In contrast, our study incorporated the meditative practice within our intervention sessions, ensuring that students spent a higher minimum number of minutes meditating (ie, 30 minutes). Though our study did not require a home meditation component, practice was encouraged. Last, Warnecke and colleagues conducted a multicenter, single-blinded, randomized control trial consisting of sole, home-based guided meditation practice using a 30-minute audio compact disc for final-year medical students in Australia. Students documented adherence to the daily, eight-week intervention in a written diary. Results demonstrated a reduction in the students’ levels of stress and anxiety. Similar to our study, the PSS was used as the outcome measure. A reduction from baseline of -3.4 points was observed as compared to our findings of a -7.9 points reduction, demonstrating that a face-to-face, dual yoga and meditation practice, as opposed to home study, may yield a greater reduction in student stress. 17

As compared to previously reported studies in this area, our pilot possessed many strengths, including a high quality, dual yoga and meditation intervention in addition to well-qualified, experienced practitioners leading the sessions. Limitations included a small sample size and short duration of follow up. Our study was also limited by potential self-reported outcomes which may have led to reporting bias by participants. Further study limitations included a lack of randomization and a control group. Future studies may be designed as a two arm evaluation with a control group. Strategies that could be used to ensure students sustain their yoga and meditative practice long term include, but are not limited to, weekly yoga and meditation sessions within the college or university, lectures on yoga and meditation within required courses, involvement in the program by student organizations, and “buy in” and/or participation by faculty members. 25 Home-based practices using mindfulness apps may also facilitate long-term inclusion in daily practice and lend a more realistic evaluation of student practice time. Additionally, app use may reduce recall bias. As a result of our research project, the University of Rhode Island College of Pharmacy has implemented a consistent yoga and meditation program for all students and staff and faculty members that includes once weekly drop-in, guided meditation sessions throughout the academic year. Additional meditation sessions are offered during the week of final examinations to provide increased student support. Consistent with the research project, yoga is offered within the college once weekly for the six weeks preceding finals. Pharmacy schools may be limited in offering mindfulness practices because of a lack of trained practitioners and space; however, both may be overcome by including faculty support for training and potentially holding sessions in an offsite location. At a minimum, incorporation of home-based practice should be encouraged and supported for all students.

In this study, PharmD and other college students demonstrated a reduction in stress and anxiety levels after completing a six-week yoga and meditation program. These results suggest that adopting a mindfulness practice for as little as once per week for six weeks may reduce stress and anxiety in college students. Future studies that include a larger number of students and long-term follow-up are needed to ensure a sustained beneficial effect. Institutions of higher education, including pharmacy schools, should consider the inclusion of holistic methods, such as yoga and meditation, to support student self-care.

ACKNOWLEDGMENTS

We sincerely thank our collaborators, Erica Estus, Katherine Corsi, Annaliese Clancy, Alissa Margraf, Miranda Monk, and Margaret Smith for their assistance with study design, clinical input, and logistic support.

Premium Content

Does meditation actually work? Here’s what the science says.

Research is finally catching up to the idea that meditation—which has been practiced for millennia—also provides many health benefits, including managing stress and anxiety.

Growing up in India, I would spend summer breaks visiting my grandparents in Kolkata. Each afternoon, my grandmother settled down on a floor mat, facing the family’s worship room, where stone idols of Hindu deities sat on little wooden thrones. For half an hour, she would sit still, her eyes closed, fingers rolling her prayer beads, chanting Krishna’s name in a whisper.

It’s impossible to know, objectively, whether those meditation sessions helped my grandmother achieve some sort of communion with a higher power, but a growing body of scientific evidence suggests she benefited from it in multiple ways. The practice was likely an effective approach for her to manage her stress . It may have also helped slow down aging-related cognitive decline . It also probably enhanced her ability to cope with pain .

Defined most broadly as the exercise of focusing one’s attention on the current moment, meditation in some form has been practiced for millennia by religious traditions around the world—most rooted in a quest for spiritual enlightenment.

Today, the popularity of meditation has grown in parallel with awareness about the importance of mental health and stress relief. Many U.S. schools now have programs that teach meditation to students , while dozens of meditation apps such as Headspace and Calm offer people the option of using their smartphones—otherwise a source of distraction—to immerse themselves in sessions guided by instructors, with calming music playing in the background, at their own convenience.

( Quieting your mind to meditate can be hard. Here’s how sound can help. )

“Twenty years ago, when I used to tell people I meditated, they would think I was in a cult or something,” notes Kathryn Devaney, a neuroscientist who researches meditation at the University of California, Berkeley. “Then something changed around six years or so. Now when I talk to people about meditation, the response I get often is ‘Oh, I know I should be doing that.’”

For Hungry Minds

What these modern meditation enthusiasts are learning is that there really are health benefits from doing breathing exercises for a few minutes a day—and research has begun to confirm it.

Meditation relieves stress and anxiety

Sara Lazar, a psychologist at Harvard University, and her colleagues have conducted studies that illuminate how meditation reduces anxiety, which has very similar symptoms to stress.

In one study , researchers compared stress-reduction programs: one mindfulness-based, in which 42 volunteers learned awareness meditation and yoga practices for eight weeks, the other exercise-based, during which 25 volunteers performed light aerobic exercises.

The researchers put both groups through a fear-conditioning task in which an anxiety-inducing stimulus is repeatedly presented to the patient until it no longer triggers anxiety. The volunteers were shown an image of a lamp that glowed blue, red, or yellow, receiving a mild electric shock with two of the colors. Later, the same image was presented to them without the shock.

Lazar and her colleagues found those who received the mindfulness-based stress-reduction training were better able to shed their fearful response to the shock-associated lamp colors. From brain scans of the volunteers, the researchers concluded that the mindfulness training had changed how their brains processed their initial fearful memories and increased their ability to recall that the stimulus was no longer threatening.

( You’ve heard of forest bathing. Now try forest therapy. )

Learn more about stress and how to manage it

Meditation reduces pain.

The benefits of meditation may extend beyond stress and anxiety reduction. Fadel Zeidan, a neuroscientist at the University of California, San Diego, has been studying how mindfulness can help reduce pain.

In a recent study, Zeidan and his colleagues assigned volunteers to a group that went through mindfulness training and a control group that did not. First, the volunteers rated their pain after a hot probe was pressed to the back of their leg for 10 to 14 seconds (they could move their leg away at any time). Then they went through the same process again, but this time the mindfulness group was asked to meditate, while those in the control group listened to an audio recording of The Natural History and Antiquities of Selborne, a classic of 18th-century nature writing. The researchers also took functional MRI scans of the volunteers’ brains.

Volunteers who meditated reported feeling less pain . “We see a 33 percent drop in pain intensity and unpleasantness during meditation, while the pain levels in the control group actually go up,” Zeidan says.

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Why does meditation provide relief? Zeidan says the researchers were able to find an answer from analyzing the functional MRI scans of the meditators, which show reduced activation in neural networks that are responsible for self-awareness. The greatest decrease in activation is seen in the medial prefrontal cortex—a part of the “self network” that plays a prominent role in self-reflection and valuing oneself.

“During the meditation, the self-value is deactivating,” Zeidan says. “And the more it goes down, the greater the analgesia, the greater the pain relief.” Pain signals are still being received by the brain, but “they are not going into the brain networks that are saying, This is my pain,” he explains. In essence, mindfulness appears to help detach the self from the suffering.

( Why meditation can be great for kids, too. )

Meditation can help you stay calm

Last November I traveled to a prison—a place presumably rife with stress—to watch meditation teachers from the International Association for Human Values lead a session of Sudarshan Kriya Yoga (SKY), a meditation technique using rhythmic breathing to focus the mind. Like other forms of meditation, SKY promises to give practitioners the ability to stay calm in stressful situations.

Some of the people at the session I attended had already received training in the technique and were striving to apply it to their daily lives. (The authorities at the Howard R. Young Correctional Institution in Wilmington, Delaware, allowed me to interview them on condition that I not use last names.)

I spoke to Jorge, a short man in his late 20s with a wispy beard and bright eyes, who was sent to the prison on a first-degree-assault charge in 2016. He told me he was born in Puerto Rico and moved to mainland America when he was five. Because he wasn’t fluent in English, his peers laughed at him in school. “I didn’t know how to respond,” he told me. So he got into fights.

Jorge had heard about meditation years earlier when he was in a wrestling club. Somebody he knew there would meditate before matches and didn’t seem to get agitated, even when losing. “I used to wonder, how come I’m so mad and he’s always calm?” Jorge said.

The question had been partly answered, he said, by what he had been learning in the prison meditation program. And he’d begun applying that to his life. “When I feel like I’m getting flustered or angry,” he says, “I just breathe.”

( How to relieve stress at the world’s beautiful Zen gardens. )

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Importance of meditation and yoga in a student’s life

The education system is becoming increasingly adaptive in providing yoga and meditation classes to students. This is because meditating significantly contributes to good health by reducing mental pressure. It is beneficial for students for not only resolving issues in their academic lives but also their social lives. If you are seeking to accomplish your school or college tasks perfectly, then read this article to find out how doing meditation and yoga can help you with that.

Why is meditation and yoga necessary for students?

Yoga requires students to have a strong commitment towards achieving their goals and giving maximum effort. Students who take up yoga and meditation as their daily routine can have a better quality of life than those who refrain themselves from incorporating them. It relieves stress among students that can allow them to overcome obstacles in their academic lives in a better way. As meditation techniques requires strong attention, it aids students in enhancing the ability to concentrate in hyperactive situations such as:

• Meeting deadlines;
• Preparing for tests;
• Competing for getting good grades;
• Daily assignments.

The “feel-good” chemical (endorphin) released by an individual’s body during yoga, can help them gain clarity of mind and feel fresh to tackle academic challenges. Furthermore, this will help students maintain their spirits as well as motivate others. This will enable them to make friends, interact with new people and be the person that people want to hang around with.

Yoga and meditation are often considered as a good source of relaxation as they aid in lowering blood pressure as well as hormone regulation. Additionally, by doing yoga on a daily basis, students can obtain a better immune system thus a healthier body. They can also give students a sharper clarity that is required to think with a different perspective and make rational decisions. This further enables students to keep their emotions in control and analyse the outcome of their reaction with every aspect of their lives.

Benefits of meditation and yoga

• Boosts student performance and overall academic improvement;
• Improves memory, attention span and body posture in students (both adults and children);
• Helps students gain the determination to achieve their goals thereby transforming them into better students;
• Aids students in maintaining their health and getting back their ideal body shape;
• Alleviates psychological pressure in students that are capable of triggering various symptoms of depression;
• Enhances communication skills in students that can enable them to build communities with like-minded people;
• Calms down frustration among students who suffer from instability of their emotional well-being;
• Helps students abstain from unhealthy or dangerous habits such as addiction to drugs, smoking or alcohol;
• Improves the quality of sleep;
• Increases self-confidence and quality of relationships that you make with other people;
• Instils compassion and perseverance among students.

How to practice yoga and meditation

Step 1:  Begin yoga with a humble and open mind, considering all the pros and cons before incorporating it into your practice;

Step 2:  Ask questions to your yoga teacher about the procedure or let your teacher know about any concerns pertaining to your mental or physical health;

Step 3:  Go beyond the physical by bringing you mind, body and spirit to unity that can lead to self-realization;

Step 4:  Gain knowledge about the indigenous roots (including symbols and iconography) and wisdom of practising yoga;

Step 5:  Try to possess a sense of devotion towards the path of yoga and be committed to your studentship.

Meditation techniques for students

Step 1:  Position yourself comfortably by sitting on a chair or lying with your back on a cushion;

Step 2:  Close your eyes slowly (you can use eye masks or pillows for your comfort)

Step 3:  Breath naturally, with almost having no control over your breathing movements;

Step 4:  Pay attention to each breath and how your body moves with every inhalation and exhalation;

Step 5:  Observe the motion of your chest, shoulders, rib cage and belly, focusing on each breath without controlling its pace or intensity;

Step 6:  To begin with, maintain your meditative pose for 2-3 minutes (increasing the span each day).

Note: If you are just starting out and having difficulty in keeping your focus, just remember to bring your attention back to your breath every time your mind wanders.

Social and family pressures have long been the cause of anxiety, abuse and bullying among students, unfortunately leading to high-stress levels. The benefits of yoga and meditation are found to be compelling not only by students but also by their teachers and parents. Toronto School of Management (TSoM)  blog  page holds more advisory articles for students to help them build a strong academic career.

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hile While drinking tea with a Buddhist monk in Thailand in spring 2023, Benjamin Zaidel found himself humbled.

The monk had invited him for a conversation. Zaidel arrived with questions, eager to take what he learned back to his studies at Stanford.

“This monk just kind of laughed and said that I had become so focused on the future that I had basically rendered myself incapable of appreciating the present moment,” Zaidel recalled. 

Zaidel had come to Thailand in search of balance. He was thriving during his junior year at Stanford, leading the Sigma Phi Epsilon fraternity and excelling as a bioengineering major and math minor. 

Andrew Brodhead, Natalie Feulner, Harry Gregory, Kurt Hickman, and Adrienne Kemp-Rye

“Despite all of that, something was missing, and I wasn’t sure what it was,” Zaidel said.

At the monastery, he discovered a new path: balancing future goals with finding joy in the present.

The quest for inner balance was what initially drew Zaidel to Stanford, too.

Zaidel is involved with Sigma Phi Epsilon, where he enjoys meals with his fraternity brothers. | Andrew Brodhead

Growing up, he struggled to feel connected to his two cultures: his mother is from Vietnam and his father is from Los Angeles. His Stanford application essay laid out his goal to craft a future where he felt comfortable representing both sides of his heritage.

During his first year, he joined Hillel at Stanford and the Vietnamese Student Association, which he later co-chaired. He took classes in religious studies and world-expanding topics, including Superhero Theory , Politics of Sex , and The Family in Southeast Asia . He reinvested in his meditation practice, which he had used to ease pre-college anxiety. 

His time in Thailand taught him that the true purpose of meditation was to slow down, not speed up.

I’ve learned that I not only have the power to impact the future and do good, and that focusing on the moment is important, but actually how to weave the two of them together to lead a life of high impact, while knowing that the priority is always being well and loving one another.”

When he returned to Stanford in fall 2023, Zaidel felt reenergized. He enjoyed meals with his fraternity brothers and unscheduled time with friends more than ever. His mental, physical, and spiritual sides were coming together, and this budding synergy would influence his future in unexpected ways: During a meditative walk, he stopped at a career fair and discovered DeciBio, an LA-based precision medicine consulting company, where he will intern after graduation.

Following his experience in Thailand, Zaidel found value in prioritizing his relationships, among other things. | Andrew Brodhead

While Zaidel says he’s perpetually seeking balance, his time at Stanford has brought him closer to his goal.

“I’ve learned that I not only have the power to impact the future and do good, and that focusing on the moment is important, but actually how to weave the two of them together to lead a life of high impact, while knowing that the priority is always being well and loving one another,” he said.

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What I’ve Learned From My Students’ College Essays

The genre is often maligned for being formulaic and melodramatic, but it’s more important than you think.

By Nell Freudenberger

Most high school seniors approach the college essay with dread. Either their upbringing hasn’t supplied them with several hundred words of adversity, or worse, they’re afraid that packaging the genuine trauma they’ve experienced is the only way to secure their future. The college counselor at the Brooklyn high school where I’m a writing tutor advises against trauma porn. “Keep it brief , ” she says, “and show how you rose above it.”

I started volunteering in New York City schools in my 20s, before I had kids of my own. At the time, I liked hanging out with teenagers, whom I sometimes had more interesting conversations with than I did my peers. Often I worked with students who spoke English as a second language or who used slang in their writing, and at first I was hung up on grammar. Should I correct any deviation from “standard English” to appeal to some Wizard of Oz behind the curtains of a college admissions office? Or should I encourage students to write the way they speak, in pursuit of an authentic voice, that most elusive of literary qualities?

In fact, I was missing the point. One of many lessons the students have taught me is to let the story dictate the voice of the essay. A few years ago, I worked with a boy who claimed to have nothing to write about. His life had been ordinary, he said; nothing had happened to him. I asked if he wanted to try writing about a family member, his favorite school subject, a summer job? He glanced at his phone, his posture and expression suggesting that he’d rather be anywhere but in front of a computer with me. “Hobbies?” I suggested, without much hope. He gave me a shy glance. “I like to box,” he said.

I’ve had this experience with reluctant writers again and again — when a topic clicks with a student, an essay can unfurl spontaneously. Of course the primary goal of a college essay is to help its author get an education that leads to a career. Changes in testing policies and financial aid have made applying to college more confusing than ever, but essays have remained basically the same. I would argue that they’re much more than an onerous task or rote exercise, and that unlike standardized tests they are infinitely variable and sometimes beautiful. College essays also provide an opportunity to learn precision, clarity and the process of working toward the truth through multiple revisions.

When a topic clicks with a student, an essay can unfurl spontaneously.

Even if writing doesn’t end up being fundamental to their future professions, students learn to choose language carefully and to be suspicious of the first words that come to mind. Especially now, as college students shoulder so much of the country’s ethical responsibility for war with their protest movement, essay writing teaches prospective students an increasingly urgent lesson: that choosing their own words over ready-made phrases is the only reliable way to ensure they’re thinking for themselves.

Teenagers are ideal writers for several reasons. They’re usually free of preconceptions about writing, and they tend not to use self-consciously ‘‘literary’’ language. They’re allergic to hypocrisy and are generally unfiltered: They overshare, ask personal questions and call you out for microaggressions as well as less egregious (but still mortifying) verbal errors, such as referring to weed as ‘‘pot.’’ Most important, they have yet to put down their best stories in a finished form.

I can imagine an essay taking a risk and distinguishing itself formally — a poem or a one-act play — but most kids use a more straightforward model: a hook followed by a narrative built around “small moments” that lead to a concluding lesson or aspiration for the future. I never get tired of working with students on these essays because each one is different, and the short, rigid form sometimes makes an emotional story even more powerful. Before I read Javier Zamora’s wrenching “Solito,” I worked with a student who had been transported by a coyote into the U.S. and was reunited with his mother in the parking lot of a big-box store. I don’t remember whether this essay focused on specific skills or coping mechanisms that he gained from his ordeal. I remember only the bliss of the parent-and-child reunion in that uninspiring setting. If I were making a case to an admissions officer, I would suggest that simply being able to convey that experience demonstrates the kind of resilience that any college should admire.

The essays that have stayed with me over the years don’t follow a pattern. There are some narratives on very predictable topics — living up to the expectations of immigrant parents, or suffering from depression in 2020 — that are moving because of the attention with which the student describes the experience. One girl determined to become an engineer while watching her father build furniture from scraps after work; a boy, grieving for his mother during lockdown, began taking pictures of the sky.

If, as Lorrie Moore said, “a short story is a love affair; a novel is a marriage,” what is a college essay? Every once in a while I sit down next to a student and start reading, and I have to suppress my excitement, because there on the Google Doc in front of me is a real writer’s voice. One of the first students I ever worked with wrote about falling in love with another girl in dance class, the absolute magic of watching her move and the terror in the conflict between her feelings and the instruction of her religious middle school. She made me think that college essays are less like love than limerence: one-sided, obsessive, idiosyncratic but profound, the first draft of the most personal story their writers will ever tell.

Nell Freudenberger’s novel “The Limits” was published by Knopf last month. She volunteers through the PEN America Writers in the Schools program.