Mindfulness can be a great way to keep a healthy mind and body — and when you’re rattled with lectures and study groups every week, it’s what you may need most. Yet, as a college student, there’s rarely any time to dedicate to that kind of mindfulness. That’s why these quick and easy meditations are essential for any busy UC Berkeley student looking to take care of themselves during a jam-packed semester.

Body scans

Students can do this simple meditation anywhere. Whether you’re in bed, at the library, or have a few minutes before class, this meditation takes just a few minutes. When you settle down — either sitting or lying — just take notice of every part of your body. Slowly release any tension in each muscle from your head to your toes. Once you’ve given special attention to each portion of your body, you’ll feel refreshed and relaxed.

Breathing techniques

The most popular of the breathing techniques is known as the “4-7-8 method.” You inhale for four seconds through your nose, hold that breath for seven seconds, then exhale for eight seconds from your mouth. Repeating this breathing technique can help with anxiety and stress, slowing down any hyperventilation. If this specific amount of time doesn’t suit you, you can always change up the number that best fits your needs.

Counting tiles

This meditation might sound strange, but I swear by it. When you need some time to unwind or are feeling anxious, counting ceiling or floor tiles is a great way to settle your mind. As you do so, your thoughts and heart rate begin to slow down. This method is perfect for any nerves you may have during class or if you’re just looking for a quick study break.


This method may sound unconventional, but washing dishes can actually be a relaxing experience. Focusing your attention on the sound of running water and the feeling of suds on your skin is a simple meditation to partake in. Add some of the breathing techniques to it and you can have a calming experience. It’s also a perfect way to multitask.


I especially like mantras because it can help calm your mind and motivate it with whatever message you come up with. This quick and easy meditation can really be done anywhere — on your way to class, in the middle of a study break or while you’re enjoying lunch. Mantras are also really flexible; you can create your own or follow one that’s already popular and adapt them to whatever goal you wish.

As a college student, it isn’t easy to find time for mindfulness. That’s why these quick and easy meditations are especially beneficial for busy minds and bodies.

Contact Geneva Hopwood at [email protected].

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