Mindfulness

One of the important characteristics of a Jesuit education is the magis, from the Latin word for the ‘more’ or the ‘greater.’  As James Martin, S.J. says in The Jesuit Guide to (Almost) Everything: A Spirituality for Real Life,  “When you work, give your all…” The resources below give you more so you can live the Jesuit magis towards a fully thriving GU experience in wellness and in health.

Whether you're seeking resources for yourself or for a friend, remember that part of being in community, especially at a Jesuit institution, is the call for us to engage in conversations and dialogues around these topics.  We hope you will use this Wellness Toolbox as a way to learn more about concerns Zags often face in order to reduce stigma and create open dialogue around those challenges.

To seek magis by learning more about Mindfulness, see the resources below:

M – Meaning and Description

Learn more about Mindfulness--what it is and how it can help you

A - Apps and Downloads

Apps and downloads that can help you improve your Mindfulness

G - Great Resources

Articles, handouts, worksheets and other resources to help you with Mindfulness

I - Interactive Media

Video, audio, and podcasts to help you understand and strengthen Mindfulness

S - Supporting a Friend

Information and resources for how to help a friend who is struggling with Mindfulness


M – Meaning and Description

"Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment...Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits." (The Greater Good Science Center at University of California, Berkeley, 2016)  Learn more below about Mindfulness-what it is, how you can practice it, and how it can help you as a student.

From the University of California Berkeley

From the Mayo Clinic

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A – Apps and Downloads

This is just a sampling of apps available to support you in improving your Mindfulness.  On-campus and off-campus resources are also available to help support you with any concerns you may have in this area.

Breakfree - Meditation made simple. Guided meditations suitable for all levels from Headspace. Meditation can help improve your focus, exercise mindful awareness, relieve anxiety and reduce stress.

Free on Android and iTunes  

TimeTune - A free mindfulness, meditation and compassion-building tool that is simple, fun and easy to use. Check in to how you are thinking and feeling, and select emotions that guide you to recommended meditations.

Free on Android and iTunes

Smiling Mind - Smiling Mind is meditation made easy. A simple tool that helps put a smile on your mind anytime, anywhere and everyday.

Free on Android and iTunes

Buddhify - Increases your well-being by teaching you mindfulness-based meditation on the go.  This app gives you a simple but effective way to bring more mindfulness and calm to your busy day.

$2.99 on Android and $4.99 on iTunes

Conscious - Increase your mindfulness and awareness by taking simple and effective daily challenges.  Every challenge focuses on just a small, tiny part of your experience and tries to make you be more present and aware.

Free on Android and iTunes

The Now - Practice Mindfulness - Daily mindfulness moments to help you pause, reflect, and refocus on the present moment.  Built to help remind you to just stop, breathe, and focus.

Free on iTunes

Color Me - For adults, coloring is shown to relax, reduce stress, and clear the mind from the clutter of life.  This app will help you incorporate coloring into your relaxation routine.

Free on iTunes

Prune - A video game app that is founded on the principles of mindfulness. Players swipe to prune the tree and encourage it to grow in a specific direction to meet goals.

$3.99 on iTunes

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G - Great Resources

How to Start Meditating in 6 Simple Steps - Want to begin a meditation practice but don't know how?  Here are the must-know basics to get you started!

The Body Scan Exercise - A guided mindfulness exercise for students to focus on their body and the present moment.

Mindfulness of Breathing - Learn to use breathing as an anchor, gently reconnect with the present moment.

5 Senses Drill - This quick mindfulness exercise is great--especially if you are feeling some anxiety right before a big test or presentation.

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I – Interactive Media (videos, audio, podcasts)

Pixel Thoughts - A 60 second meditation tool

All it Takes is 10 Mindful Minutes - When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment. 

The Art of Stillness - In our world of constant movement and distraction, he teases out strategies we all can use to take back a few minutes out of every day, or a few days out of every season. It's the talk for anyone who feels overwhelmed by the demands for our world.

The Science of Mindfulness - Mindfulness, based upon an ancient form of meditation, can also help us cope more effectively with the relentless demands of our increasingly frantic world.

Free Guided Meditations - Multiple free guided meditations of various lengths in both English and Spanish.

Mindful Meditation Podcasts - Meditations from UCLA's Mindful Awareness Research Center. Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Each session also offers a new daily life practice for the week.

Mindfulness Based Stress Reduction - The UC San Diego Center for Mindfulness has prepared a number of practices that are available here in MP3 format.

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S – Supporting a Friend

Tips on How to Help a Friend - When we’re having a hard time, the first place most of us turn is to family and friends.  If you have friends who have come to you for help, we've got tips to help you with those conversations.

What Do I Say? - Having difficult conversations with friends is never easy.  This is a quick resource to help you find the right words.

Refer Form - This is one way you can share that you are concerned about a student. Someone from the Center for Cura Personalis, or their designee, will reach out to provide the student with support and resources.

Campus Resources List - There are so many resources available on campus to support Gonzaga students.  The campus resources we have available can support you at each phase in their journey.  This page includes list of commonly used resources, including contact information and a little information about what each office does.

Campus Resources Matrix - If you still aren't sure which office might be the best place to go, take a look at our which identifies offices that can help with specific questions or concerns.

What is CCP? - This video shares more about the Center for Cura Personalis, which serves students in many ways including through proactive outreach and educational programs about healthy choices and interventions for students who may be struggling. 

What is Health & Counseling? - Health & Counseling Services functions as your private physician's office and counseling center. Learn more about the services available through this office.

What To Expect - This video gives an overview of what to expect when scheduling and coming in for your first visit at the Center for Cura Personalis or Health & Counseling Services.

Community Resources - In addition to the great resources available on campus, there are a number of resources available in the Spokane community to assist you with your personal well-being while you are at Gonzaga.

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The contents of this page are not intended to diagnose, treat, or provide a second opinion on any health issue. This information is not a substitute for the services of medical professionals; users should consult a health care provider for specific medical advice.  Links to external websites are provided solely for the convenience of users. These sites are not managed by Gonzaga University and the organization assumes no responsibility for their content.