The Complete Guide to Meditation for Students

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?" 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 of 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.

1. Increases immunological function.
2. Hormone regulation.
3. Reduction in cellular inflammation.
4. Reduces stress and anxiety
5. Improves focus and concentration
6. Increases emotional regulation
7. Lowers blood pressure
8. Improves cardiovascular health
9. Reduces symptoms of depression
10. 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. 

1. Reduces cortisol level
2. Helps with sleep deprivation
3. Increases focus
4. Increases emotional well-being and positive mood
5. Improves cognitive function and memory
6. Increases creativity and problem-solving abilities
7. Improves focus and concentration
8. Increases grey matter density in the brain.
9. Improves relationships with others.
10. 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 several 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.

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 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 program 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 center 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.