Based on the initiative and creativity of the Student Wellness Advisory Group, all SMC students were invited to participate in a 5-day meditation challenge during this winter term Wellness Week (January 22-26, 2024). Social media posts sprinkled throughout the week encouraged students to develop the building blocks of meditation and incorporate mindfulness practice into their daily routines. Among its scientifically proven benefits, meditation fosters enhanced concentration, increases positive thinking, and reduces stress and anxiety. After being introduced to body positioning and breath awareness, the “day three” post presented a specific meditative tool called “imagery meditation.” Meditating on an image in our mind that we find peaceful or associate with calming, soothing memories can be a helpful way of quieting the mind and racing thoughts, and tapping into a sense of relaxation and restfulness.
Try following these prompts:
- Find a quiet spot and a comfortable position.
- Place one hand somewhere you can physically feel the movement of your breath (e.g. the abdomen, the sides of your torso, or the chest).
- Inhale a deep, nourishing breath through your nose and try holding for 4 seconds (count by tapping your fingers on your knee); if 4 seconds feels too long, try 2 seconds at a time.
- Bring to mind a place that you find peaceful or calming.
- Set a timer for 5 minutes.
Try to use your five senses to imagine yourself in this peaceful, calming place. If you do not have access to one or more of these senses, bring awareness to a sensation that feels restful for you.
- What do you see around you?
- What sounds can you hear (waves, the patter of rain, wind)?
- What do you taste?
- What do you feel (temperature, sand, clothing)?
- What do you smell?
*At the end of your 5 minute meditation, ask yourself: what was the effect of being transported to this peaceful place? Am I feeling a sense of calm that I can revisit when feeling stressed or anxious?
Provided by Community Wellness Manager Emily VanBerkum-Farahat