There are a number of ways to develop and maintain a regular mindfulness practice.
Take a Class.
If you're new to mindfulness and meditation, take a class. If you're an enrolled student at UNH, you can register for the free 4-week Koru Mindfulness course. These self-paced online courses are also free:
If you've already taken a course, try the following:
Maintain a Daily Practice.
Practice for at least 10 minutes every day. If you find yourself climbing into bed without having practiced on a particular day, sit on the edge of your bed and practice for 5 minutes, or 3 minutes, or even 1 minute.
Join a Weekly Meditation Group.
With so many cultural pulls away from this practice, if you don’t spend some time on a regular basis practicing with others, you’re likely to lose your momentum. Here are some local options:
- New Haven Insight, Mondays and/or Thursdays on Yale Campus (accessible by UNH Shuttle). Talks, instruction, and practice. Free.
- Mindfulness Group, Tuesdays in Hamden. Talks, instruction, and practice, led by Beth Roth, MSN. Recommended donation.
- Mindfulness Practice Group, Thursdays in Hamden. Peer-led practice group. Free.
Read More about Mindfulness.
Learning more about the benefits of mindfulness is a great way to build your motivation to keep practicing. Consider trying one of the books below, or go to your favorite bookstore and browse. There are lots of books out there, so find one that resonates with you.
- Meditation for Beginners, by Jack Kornfield. A very accessible introduction, with guided meditations on compact disc.
- Real Happiness, by Sharon Salzberg. A 28-day program for meditation.
- Mindfulness in Plain English, by Bhante Henepola Gunaratana. A monk’s non-religious introduction to mindfulness. A free web-based version is also available here.
In the meantime, you can read some brief instructions for mindfulness of breathing here.
Use Guided Audio Meditations.
Download free guided meditations to help you maintain a daily practice. The audio files below range from a few minutes to 20 minutes or more.
- UCLA Mindful Awareness Research Center [start with "Breathing Meditation"]
- University of Vermont Mindfulness Exercises [start with "Mindfulness of the Breath"]
- Mindful Self-Compassion, Christopher Germer, PhD [start with “Mindfulness of Breathing”]
- Guided Exercises by Tara Brach, PhD [start with “Being-Here”]