Using Mindfulness Techniques to Improve Schoolwork - Colorado State University Global

September 3, 2019

Five Senses Exercise: The five senses exercise can be conducted anywhere and is especially beneficial for individuals who are pressed for time or looking for a simple way to incorporate mindfulness into their everyday lives. It works in a simple 5-4-3-2-1 pattern — notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This technique is effective in bringing your attention back to the present moment. Try using this exercise when you’re stuck in a studying rut or need to refresh your mind before moving onto the next chapter.

The Body Scan: Another mindfulness exercise that can be conducted anywhere, the body scan focuses your attention and helps you release tension you many not even be aware you’re carrying. Start at either your feet or the top of your head, and slowly scan your body, noting areas of tension or lightness. Think of the scan like a wave running through your body and removing anything that’s causing tension or anxiety. If you’re particularly nervous for an exam or having trouble gathering your thoughts for a research paper, try using the body scan to calm your nerves.

Mindful Breathing: This practice aids in calling attention to the breath and can be done in as little as one minute. While sitting or standing, breathe in through your nose and out through your mouth, allowing thoughts to come and go as you remain focused on your breath. Mindful breathing is perfect for reducing stress and anxiety at any time before, during, or after studying.

Meditation: Last but not least, traditional meditation. Meditation is best conducted in a comfortable seated position. Bring awareness to your body, starting with your feet and moving to the top of your head. Notice your surroundings, how it feels to be seated, and any areas of tension in your body. Close your eyes, breathe in and out, and don’t chastise yourself for being distracted — just allow the thoughts to come and go as they please while gently bringing your focus back to your breath. Stay here as long as you’d like, then gently open your eyes.

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