Meditation for college students: 6 best types to practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the many benefits of meditation for college students and the best types to practice. Plus, 8 tips to help college students find time to meditate.
College is an exciting new chapter, but it can be complicated too. While you’re making new friends, enjoying more independence, and setting the foundation for your future, you’re also juggling heavy course loads, adapting to life away from home, and figuring out your career goals — all of which can feel overwhelming. It’s easy to feel stressed or anxious with all these changes happening at once.
Whether you're dealing with finals week anxiety or everyday stressors, meditation can help you unwind, improve focus, manage your emotions, and even get better sleep, so you can thrive academically and personally.
6 benefits of meditation for college students
Meditating can help you cope with the stresses of university life. By nurturing mental clarity, emotional stability, and physical health, meditation can contribute to your academic success and help you enjoy a fulfilling college experience. It can equip you with the tools you need to navigate life at college, and beyond.
Improved focus and concentration
Reduced stress and anxiety
Enhanced emotional resilience
Better sleep patterns
Increased self-awareness and mindfulness
Improved physical health
What are the best types of meditation for college students?
Meditation can take many forms, so explore the different types to find the style that benefits your personal stresses and the demands of your college life experience.
Mindfulness meditation
By being present in the moment, focusing on your breath, or being aware of your thoughts without judgment, you can learn to manage your stress better by not overreacting to it. This can be especially useful during stressful times, like exam week.
💙 Learn how mindfulness can help you through the unique challenges of college life like during this Intro to Mindfulness meditation.
Guided visualization
In guided visualization, a description leads you through a scenario in your mind. This type of meditation can be particularly beneficial for managing anxiety and stress by encouraging relaxation and a positive mental shift. It can also be a great tool for visualizing success in upcoming challenges, such as presentations or performances.
💙 Practice paying attention with Jeff Warren’s Finding Focus meditation, which opens the door to using your imagination to guide you through future meditations.
Loving-kindness meditation
This meditation focuses on developing an attitude of love and kindness toward everything — even your own stressors and challenges. By regularly sending kindness and good wishes to yourself and others, you can improve your emotional resilience and feelings of wellbeing, which can help you maintain better social relationships and a more positive outlook.
💙 Journey toward Loving-Kindness in this guided meditation with Tamara Levitt.
Focused attention meditation
If you find your mind often wanders, concentrating on a single object, sound, or breath can help you learn to avoid (or ignore) distractions. Training your mind to focus can help you when you're studying and attending classes.
💙 Practice the skill of focusing on a single task during this Concentration meditation.
Transcendental meditation
Silently repeating a specific mantra—a word, sound, or small phrase—in a specific way is known for reducing stress and enhancing self-awareness. It's been popular among students for improving academic performance and reducing exam stress.
Body scan meditation
Mentally scanning yourself from head to toe, observing any discomfort, tension, or sensations, can help you become more aware of your physical body, and reduce physical stress and tension. This method can be very helpful after long study sessions or during demanding weeks.
💙 Tune into physical sensations to deepen your awareness through a Body Scan meditation you can practice anytime, anywhere.
8 tips to help college students actually meditate
Adding meditation into your day might sound challenging when you're already busy, but a few simple tips can help you fit meditation into your routine so you can manage stress, improve concentration, and maintain your wellbeing.
1. Start with short sessions
Begin with as little as five minutes per day. Use your phone or a meditation app to keep track of time. Short sessions are less daunting and can fit easily between classes or before starting homework. As the habit forms, increase the time you spend meditating.
💙 Try this 3-Min Study Break when you need to give your mind a rest.
2. Use apps or guided sessions
Try meditations specifically designed for beginners or those with busy schedules — you can find plenty on the Calm app in a variety of meditation types, durations, and focuses.
💙 Learn the basics of meditation during the 7 Days of Calm series.
3. Find a quiet space
Find a quiet and comfortable spot where interruptions are minimal. Try a corner of the library, a seldom-used lounge at the dorm, or a peaceful outdoor space on campus. Using the same space can help condition your mind to enter a meditative state more quickly.
4. Schedule meditation time
Add meditation to your digital calendar as a recurring event. Treat it like any other important appointment that’s non-negotiable. Setting a specific time each day helps establish a routine, making you more likely to stick to it.
💙 Try beginning your day with a quick meditation, like Starting Off on the Right Foot with Chibs Okereke.
5. Join a meditation group or club
Join a meditation club or group for structure and support, making it easier to commit to regular practice. It can also be a great way to meet new, like-minded friends.
6. Incorporate mindfulness exercises into daily activities
Be mindful while doing everyday activities like walking to class or eating. Focus entirely on the experience, noticing the details of your surroundings and the flavors and textures of your food. This can help build the habit of being present, complementing your regular meditation practice.
Try the S.T.O.P practice for easy mindfulness
This method is a simple, powerful mindfulness technique that can be particularly helpful when you need to manage stress and regain focus, especially in a busy college environment. This method can be done anywhere, making it a practical tool when you’ve got a busy schedule.
S (Stop): When you notice stress creeping up, take a pause.
T (Take a breath): Take a few deep breaths.
O (Observe): Observe what’s happening within you and around you without judgment.
P (Proceed): You can move forward more deliberately.
7. Link meditation to existing habits
Tie meditation to an already established daily habit, like brushing your teeth or taking a shower, to help you build it into your routine.
💙 Navigate the rollercoaster of college life by exploring Calm’s College Collection meditation series for easy-to-practice meditations that can be practiced anywhere.
8. Use breathing exercises for quick resets
When sitting down for meditation isn’t possible, breathing exercises can give a quick mental reset. Learn a couple of quick breathing techniques, such as the 4–7–8 method or box breathing, and use these right before an exam or during a study break to calm your nerves and refocus. Practice them regularly so you can easily recall them when needed.
💙 Breathe Into Relaxation with Jay Shetty whenever you feel anxiety or stress creeping in.
Meditation for college students FAQs
How long should I meditate each day to see benefits?
Starting with just five to ten minutes of meditation a day can help reduce stress and increase calmness. Over time, as you become more comfortable, you might extend the duration to 20 minutes or longer. The time you spend on daily meditation can vary depending on your preferences and the results you're looking for, but even short sessions can be effective. The most important thing is to remember that regular meditation is more beneficial than the length of any single session. Even on busy days, a few minutes can help maintain the habit and provide mental clarity.
Can meditation improve my academic performance?
Meditation can positively impact your academic performance by enhancing your concentration, reducing stress, and improving memory retention. By practicing mindfulness and focused attention meditations, you can develop your attention spans and thinking skills, which are important for learning and recalling information. And since meditation can help you improve your sleep patterns, this can also support clearer thinking and better problem-solving, contributing to your academic success.
What are some common challenges beginners face with meditation and how can I overcome them?
Beginners in meditation often face challenges such as maintaining consistency, dealing with distractions, and frustration over not doing something “right.” But a few steps can help you overcome these challenges.
Set realistic goals: Start with short sessions and gradually increase the duration.
Create a conducive environment: Reduce distractions by meditating in a quiet and comfortable place.
Use guided meditations: Apps and online videos can provide structure and guidance.
Be patient and kind to yourself: Understand that meditation is a skill that improves with practice. It’s normal for the mind to wander.
How can I integrate meditation practices with my study schedule?
Squeezing meditation into your study schedule can be done in several different ways.
Meditating before studying: This can clear your mind and improve focus before you begin a study session.
Taking meditation breaks: Brief meditation sessions between study periods can help refresh your mind and reduce stress, making your study time more effective.
Ending your day with meditation: After finishing your studies, meditating to relax, or even meditating in bed, can help you get better sleep, supporting your brain function and memory.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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