Mindfulness
Take a moment to pause and recharge. Mindfulness practices for student life.
Improving well-being
Mindfulness is a state that is achieved by concentrating on the present moment and calmly accepting feelings, thoughts, and bodily sensations. Being in the here and now is not a normal state for most people. They deal with the past, with worries or the future, and hope to get better soon. A mindful person, on the other hand, is wide awake and experiences himself*herself and the moment completely in the present. This helps against stress and distraction in everyday life.
Resources to work on your well-being
The Oxford Mindfulness Foundation
Explore interesting podcasts and conversations between experts where the mindfulness theme is covered under different topics, such as “mental well-being” or “appreciating the life we have”. Learn techniques that promote a balanced and mindful approach to everyday life.
Mostly Mindful for Teens and Tweens
This podcast will teach age appropriate mindfulness strategies, based in self compassion practice. Being a teen is hard ~ This podcast is a fun way for people to build life long stress management skills.
Body Scan
“The Body Scan is an exercise in which you learn to be mindful of your body. You practise to stay with yourself and to gradually feel your whole body – from your feet to your head. In doing so, you encounter yourself and all your thoughts, sensations and feelings with a benevolent, accepting attitude. The exercise is used in a similar, longer form in courses on stress management through mindfulness. Many people are able to relax deeply or feel their bodies more intensely.”
There are many websites offering descriptions of the technique “Body Scan” and provide practical examples as well:
- Greater Good in Action: Body Scan Meditation
- Healthline: How to Do a Body Scan Meditation (and Why You Should)
- Verywellmind: Body Scan Meditation
- Headspace: Body scan meditation to reduce stress
- Mindfulness 360: Body Scan Meditation – Jon Kabat-Zinn
- Self-Compassion-Practices
- Resources to inspire and empower your compassionate mind
- Compassionate Mind Foundation – Guided Audio Exercises
- Mayo Clinic Mindfulness Excercises
- 21 Mindfulness Exercises & Activities
Musical Home Remedy
Meditation expert and music therapist Anna Elisabeth Röcker often uses classical music in her sessions to support her clients. She has written numerous books compiling various meditations set to classical music.
A recommended read is Sound as a Path to Mindfulness (published by Südwest). Throughout her practice, Anna Röcker has repeatedly observed that certain pieces of music can either calm or uplift us when experiencing emotions like fear, ambivalence, anger, or sadness. Here are some of her recommended musical selections:
- For difficulty concentrating: Johann Pachelbel, Canon in D Major; Its recurring rhythm and clear structure help improve focus.
- For feelings of loneliness: Camille Saint-Saëns, The Swan (from Carnival of the Animals); The music’s proud serenity strengthens and uplifts us.
- For anxiety: Ludwig van Beethoven, Symphony Nr. 6 in F Major, op. 68 (“Pastoral”); Its positive and cheerful mood has a soothing effect.
- For anger: Carl Orff. Carmina Burana – 0 Fortuna; The powerful, primal music and driving rhythm help release anger.
- For self-doubt: Georg Friedrich Händel, Music for the Royal Fireworks – La Paix; The celebratory nature of the piece elevates us to a state where doubt has little space.
- For stress: Johann Sebastian Bach, Wachet auf, ruft uns die Stimme, BWV 645; The alternating voices in the cantata create a relaxing effect as we follow them.
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