Mindfulness tips for college students: Simple ways to be present

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Life gets busy, especially in college. Even with all this activity, you have the power to discover calm and clarity. Practicing mindfulness can help you make the most of every moment and truly thrive.��

Jon Kabat-Zinn, a pioneer in the field, as:��

“Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”��

That last part—non-judgmentally—is key. Mindfulness isn’t about doing things perfectly or clearing your mind. It’s about noticing what’s happening right now, without labeling it as “good” or “bad.”��

Why practice mindfulness?

Research shows that regular mindfulness practice can lead to:

Improved attention and focus

Reduced stress

Better emotion regulation

Pain management

Stronger immune function

And that’s just the beginning. Mindfulness helps you feel more grounded, more present and more in control of your energy and attention.��

You don’t always have to meditate to be mindful

Meditation is great and offers many benefits, but it’s not the only way to practice mindfulness. You can be mindful while doing everyday things, especially in those small pockets of time between classes.

Here are some easy mindful practices you can try.��

��Mindful movement or transition moments

Whether you're walking, rolling, stretching or simply moving from one space to another, you can turn that transition into a mindful moment. Pay attention to how your body feels, the rhythm of your movement, the air on your skin and the sounds around you. Let your senses guide you into the present.

Even if you're seated, you can practice mindfulness by noticing your breath, the feeling of your body in the chair or the sounds in your environment. These small check-ins help you reset and reconnect.��

��Mindfulness in everyday activities

You don’t need extra time or a quiet room to practice mindfulness—you can do it while living your life. Everyday tasks like brushing your teeth, drinking coffee, folding laundry or doing the dishes can become moments of calm and clarity.

Here’s how to bring mindfulness into your daily routine:

Tune into your senses: What do you see, hear, feel, smell or taste while doing the activity?

Notice your thoughts and emotions: Let them come and go without judging them as “good” or “bad.”

Let the task be simple: You don’t need to multitask or rush. Just be with what you’re doing.

Try this: While doing a chore like washing dishes, notice the warmth of the water, the scent of the soap, the sound of the splashing. Let yourself enjoy the moment for what it is. These small shifts in attention can help you feel more grounded, reduce stress and bring a little joy into the ordinary.��

��Digital wellness

Our phones are designed to grab our attention. Mindfulness helps you take back control.

Try reducing passive screen time and notice how your energy shifts. You can try using app timers or setting certain hours in your day that are screen-free.��

��Smile

Yes, really. Smiling—even a soft, gentle smile—can reduce stress and lift your mood. Throughout the day, check in with your facial expression. Hear the word “smiling” in your mind and let it happen. Observe if there’s a change in how you feel.��

Find support: Mindfulness resources on campus

Mindfulness doesn’t have to be a solo journey. �� offers several free and welcoming resources to help you explore mindfulness, connect with others and build habits that support your well-being.

Events with the CALM Center
The Contemplative Arts, Learning & Meditation (CALM) Center offers weekly opportunities for meditation, yoga, guided journaling and other contemplative practices.

Take a break and join a guided meditation in a peaceful, art-filled space. These sessions are designed to help you reset and recharge.

CU students, staff and faculty are welcome to join weekly Zen meditation sessions led by Dr. Sigman Myoshin Byrd. Each Thursday this semester includes a 20-minute sit and a short discussion about well-being and balance through meditation.

Journey to the Center of Stillness: Dec. 1 at Fiske Planetarium
Experience mindfulness in a whole new way with this free, immersive event that blends stillness and space. It’s a unique opportunity to slow down and connect with the present moment.

By weaving mindfulness into your everyday life, you can cultivate greater well-being, presence and resilience no matter where you are or what you're doing.��

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