Mindfulness

reduce stress successfully through mindfulness.

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Student Counseling Services is committed to offering education and training in mindfulness, a well-researched stress-management and wellness tool. At Creighton, students have successfully learned to become more mindful through a variety of practices.

Some students achieve a state of mindfulness by focusing on their breath and meditation. Other students have achieved a mindful state through movement practices such as stretching, yoga, or running. We invite you to explore our collection of mindfulness tools below.

Relaxation Station

The Relaxation Station is a reservable space in the Center for Health and Counseling meant for quiet prayer, meditation, reflection, and stress relief. Its purpose is to provide students with the space and resources to develop and practice relaxation skills while enhancing academic productivity. The Relaxation Station offers a massage chair for full body or focused massages and relaxation recordings and music.

Helpful Apps

Below are a variety of Apps you may enjoy or find useful. Creighton Counseling Center is not endorsing any of the apps specifically, as they are neither maintained by Creighton University nor the Counseling Center. Most are available free of cost, but others are available for a small fee. For more information, click the links to contact the companies offering these services.

Calm - Calm can help you meditate, sleep, relax, focus and much more. This app includes guided meditations, music, and nature scenes.

Headspace - Headspace is meditation made simple. Install today to learn meditation and mindfulness in just 10 minutes a day.

Virtual Hope Box - Virtual Hope Box contains simple tools to help people with coping, relaxation, distraction, and positive thinking.

Bloom - Reminders to make healthy choices, stay connected with others, manage stress, strengthen your spirit, save money, advance your career, and enhance your creativity.

Simply Yoga - Contains 20, 40, or 60 minute yoga routines that step you through each pose. Each pose is demonstrated by a certified personal trainer, simply choose your workout length and follow along in the comfort of your own home.

Breathe2Relax - Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing.

Gratitude & Happiness - Self-help Journal, To do, Thoughts & Mood Tracker.

One Love - Determines if a relationship is unsafe and helps to create the best action plan by weighing an individual’s unique characteristics and values.

Stress Check - This research-based assessment tool provides users with an overall stress score that illuminates their current level of stress.

SAM App - An application to help users understand and manage anxiety.

Meditation and the Breath

Student Counseling Services invite you to try the meditation and breath exercises below. We recommend practicing these techniques in a quiet and comfortable environment. It might be helpful to try several different exercises to determine which ones are effective for you. In addition, it is important to note that often in these recordings there are “silent spaces” in order to offer you time to quietly focus on your breath or body.

Benefits of meditation type of meditation link facilitator
Calming

Grounding Meditation

5 Minutes

Audio link Stephanie Stockham-Ronollo
Compassion

Affectionate Breath

21 Minutes

Audio link Dr. Kristen Neff
Decrease Anxiety

Progressive Muscle Relaxation

8 Minutes 40 Seconds

Audio link Dr. Tobin Lovell
Decrease Anxiety

Mindfulness of Sound

14 Minutes

Audio link Dr. Rebecka Tompkins
Decrease Anxiety

Diaphragmatic

Breathing

9 Minutes 13 Seconds

Audio link Dr. Allan Vines
Decrease Anxiety

Letting Go of Thoughts

3 Minutes 30 Seconds

Audio link Dr. Rebecka Tompkins
Difficult Emotions

Soften, Soothe, Allow

16 Minutes 

Audio link Dr. Kristen Neff
Forgiveness

Loving Kindness Meditation

6 Minutes 30 Seconds

Audio link Stephanie Stockham-Ronollo
Grief

Guided Mountain Meditation

Thirteen Minutes 20 Seconds

Audio link Dr. Rebecka Tompkins
Positive Body Image

Compassionate Body Scan

24 Minutes 

Audio link Dr. Kristen Neff
Relaxation

Mindfulness of the Breath

6 Minutes

Audio link Stephanie Stockham-Ronollo
Sleep

Body Scan

12 Minutes 45 Seconds

Audio link Stephanie Stockham-Ronollo

 

Movement Practice

These videos highlight movement practices easily performed at home or during a break from work or school.

Yoga for Beginners: Morning (5 Minutes)

Chair Yoga for Lower Back (5 minutes)

Chair Yoga for Stress Relief (5 minutes 30 seconds)

A Simple Yoga Practice (7 Minutes)

Yoga: Vinyasa Flow (25 minutes)