3 Meditations That are Perfect for Grad Students
Welcome back to a new school year! As the reading piles up and the deadlines creep ever closer, take some time for yourself to reframe, reset, and reconnect with your purpose for study and your dedication to self.
Here are three simple meditations you can do on your own to give yourself a moment to be and breathe.
Loving Kindness Meditation
Perfect for: When you just can’t even with anyone
Sit or lay comfortably with your hands resting palms face down.
Call a person you love into your mind. What do they look like? What do they smell like? What do they sound like? Picture them deeply and fully. May they be loved. May they be happy. May they be safe. May they be free.
Call a person you know well into your mind. What do they look like? What do they smell like? What do they sound like? Picture them deeply and fully. May they be loved. May they be happy. May they be safe. May they be free.
Call an acquaintance you know into your mind (maybe the person who you see at the coffee shop every morning, or the person who delivers your mail). What do they look like? What do they sound like? Picture them deeply and fully. May they be loved. May they be happy. May they be safe. May they be free.
Call someone you do not like into your mind. What do they look like? What do they sound like? Picture them deeply and fully. May they be loved. May they be happy. May they be safe. May they be free.
Now, picture yourself. What do you look like? What do you smell like (no judgement!)? What do you sound like? Picture yourself deeply and fully. May you be loved. May you be happy. May you be safe. May you be free.
Sit quietly for a few moments.
Intention Setting Meditation
Perfect for: When you need to refocus and reconnect with your purpose
Sit or lay comfortably with palms face up.
Bring to mind a quote or an idea or a person that motivated you to pursue graduate study. If nothing jumps to mind, meditate on the phrase “I got this” or “I can do this”
Repeat the words in your head slowly. Breathing deeply, allowing yourself to feel the words. Allowing yourself to, not only hear the words, but listen to and accept the words as truth.
Continue repeating your mantra for 3-5 minutes before resuming your activities.
Walking Meditation
Perfect for: When you are already late to class
As you walk feel your feet touch the pavement…
Repeat a mantra like “My thoughts are mine not me” or “I am walking to my self” or “I can pass this test” to the beat of your footsteps (one word per step).
As you repeat the words, notice your breath. Call attention to the space between your eyebrows. Relax your face. Release the tongue from the roof of your mouth.
Meditate until you get to class. Take a moment to breathe deeply before settling in for this opportunity.
Grad school is hard. There will be many ups and downs… many successes and some drawbacks. And, it will all be over before you know it! You’ve got this!
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