{"id":159697,"date":"2026-04-30T10:00:29","date_gmt":"2026-04-30T08:00:29","guid":{"rendered":"https:\/\/www.stuwo.at\/?p=159697"},"modified":"2026-04-30T10:00:42","modified_gmt":"2026-04-30T08:00:42","slug":"meditation-for-students","status":"publish","type":"post","link":"https:\/\/www.stuwo.at\/en\/blog\/meditation-for-students\/","title":{"rendered":"Meditation for students: Relaxation in everyday student life"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-78firl-c631ae41a668636fcb7900020bc361a5 entry-content-wrapper main_color av-flex-cells av-break-at-tablet  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap sidebar_right'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6bd3tt-e2aa3b7c46e53a531e8aad646c4ffb09\">\n.flex_cell.av-6bd3tt-e2aa3b7c46e53a531e8aad646c4ffb09{\nvertical-align:top;\nbackground:url(https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/girl-meditating-apartment-1030x687.jpg) 50% 50% no-repeat scroll ;\n}\n.responsive #top #wrap_all .flex_cell.av-6bd3tt-e2aa3b7c46e53a531e8aad646c4ffb09{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-6bd3tt-e2aa3b7c46e53a531e8aad646c4ffb09 av-gridrow-cell av_one_half no_margin  avia-builder-el-1  el_before_av_cell_one_half  avia-builder-el-first  avia-full-stretch'  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jtogly79-490adcc6741508ddbd9a95979d342f4b\">\n#top .hr.hr-invisible.av-jtogly79-490adcc6741508ddbd9a95979d342f4b{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-jtogly79-490adcc6741508ddbd9a95979d342f4b hr-invisible  avia-builder-el-2  avia-builder-el-no-sibling '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-dyhr5-99927f5945708bf13e84cb9abee7d045\">\n.flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-dyhr5-99927f5945708bf13e84cb9abee7d045{\npadding:30px 30px 30px 30px !important;\n}\n<\/style>\n<div class='flex_cell av-dyhr5-99927f5945708bf13e84cb9abee7d045 av-gridrow-cell av_one_half no_margin  avia-builder-el-3  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7eedrkd-97e8e97bfc5f0da0123eccc34f5fb878\">\n#top .av-special-heading.av-7eedrkd-97e8e97bfc5f0da0123eccc34f5fb878{\npadding-bottom:0;\n}\nbody .av-special-heading.av-7eedrkd-97e8e97bfc5f0da0123eccc34f5fb878 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-7eedrkd-97e8e97bfc5f0da0123eccc34f5fb878 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-7eedrkd-97e8e97bfc5f0da0123eccc34f5fb878 av-special-heading-h1 blockquote modern-quote  avia-builder-el-4  el_before_av_textblock  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Meditation for students: Relaxation in everyday student life<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-jtjtmedc-ce5f497fe1433f1922572aabdd533579 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Written by <strong>Kerstin Lakits, 30.04.2026<br \/>\n<\/strong><\/p>\n<\/div><\/section><br \/>\n<div class='flex_column_table av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 sc-av_one_full av-break-at-tablet-flextable av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755\">\n#top .flex_column_table.av-equal-height-column-flextable.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nmargin-top:15px;\nmargin-bottom:0px;\n}\n.flex_column.av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-bbw9h-e9ea24d4a9970947ae9a10c1728f5755 av_one_full  avia-builder-el-6  el_after_av_textblock  avia-builder-el-last  first av-break-at-tablet flex_column_table_cell av-equal-height-column av-align-top av-zero-column-padding  column-top-margin'     ><p><section  class='av_textblock_section av-jtjtmedc-39-ab28ce417116217c7f548865f0107169 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">When was the last time you consciously paused in your daily student life and simply took a deep breath? It\u2019s easy to get overwhelmed by the hectic pace of university life, and we often struggle to take intentional breaks. Multitasking may seem essential, but it often leaves us feeling exhausted or even burned out. That\u2019s exactly why meditation is so important for students to slow down, become more mindful, and recharge your energy. In a fast-paced academic environment, it\u2019s important to learn how to approach things at a slower pace. If you\u2019d like to learn meditation, it can be easily integrated into your daily routine because even just a few minutes can already make a difference. In this article, we\u2019ll show you how it works. Take a deep breath and let\u2019s get started!<\/span><\/p>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lysi06j8-715babaf96185205e29a996eaac12dde '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Table of Contents:<\/strong><\/p>\n<ul>\n<li><a href=\"#What is meditation?\">What is meditation?<\/a><\/li>\n<li><a href=\"#Benefits of Meditation for your Student Life\">Benefits of Meditation for your Student Life<\/a><\/li>\n<li><a href=\"#How to meditate\">How to meditate<\/a><\/li>\n<li><a href=\"#Meditation techniques to learn on your own\">Meditation techniques to learn on your own<\/a><\/li>\n<li><a href=\"#How to meditate successfully in a student residence\">How to meditate successfully in a student residence<\/a><\/li>\n<li><a href=\"#Further information to help you get started with meditation\">Further information to help you get started with meditation<\/a><\/li>\n<li><a href=\"#Meditation for students: a summary\">Meditation for students: a summary<\/a><\/li>\n<li><a href=\"#Frequently asked questions about meditation\">Frequently asked questions about meditation<\/a><\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n<\/div><\/div><\/div><div id='av_section_1'  class='avia-section av-73734u-e654b2f47cc625f39101c2a047ce5327 main_color avia-section-default avia-shadow  avia-builder-el-9  el_after_av_layout_row  el_before_av_section  avia-bg-style-scroll container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-159697'><div class='entry-content-wrapper clearfix'>\n<div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-10  el_before_av_hr  avia-builder-el-first  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-mnvierum-a59e6857c21567a3d1ea507c56411450 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"What is meditation?\"><span style=\"font-weight: 600;\">What is meditation?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meditation is a <\/span><b>practice<\/b><span style=\"font-weight: 400;\"> that combines physical and mental techniques to bring yourself into the present moment, focus on physical sensations and thoughts, activate the parasympathetic nervous system and clear your mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The practice of meditation is thousands of years old and different forms of meditation have emerged from cultures all around the world. Practices can have a religious or spiritual background; however, there are also non-religious meditation practices. There is a form of meditation for everyone!<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-41246adb82eb20f9271331161b8c66cb hr-short  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-13  el_after_av_hr  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-mnvifhx0-409d6a424f529f52dd88966e446193e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Benefits of Meditation for your Student Life\"><span style=\"font-weight: 600;\">Benefits of Meditation <\/span><span style=\"font-weight: 600;\">for your Student Life<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regular meditation, even short sessions, offers a lot of different health benefits. Here are some scientifically proven advantages:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducing stress:<\/b><span style=\"font-weight: 400;\"> Meditation can be especially helpful during intense exam periods. It helps lower stress levels, keeps you calmer, and can even prevent stress-related inflammation and other physical stress reactions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improving attention span:<\/b><span style=\"font-weight: 400;\"> When you have a lot to study, meditation supports your ability to stay focused and work more efficiently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better sleep:<\/b><span style=\"font-weight: 400;\"> After long days at university or before exams, meditation can help you fall asleep faster and wake up feeling more rested.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Emotional well-being: <\/b><span style=\"font-weight: 400;\">Self-doubt and performance pressure are common during your studies. Meditation can help you handle challenges more calmly and improve your overall <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/seven-tips-for-a-healthy-study-life-balance\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study-life balance.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strengthening memory:<\/b><span style=\"font-weight: 400;\"> Regular meditation can enhance your ability to retain information &#8211; an important advantage when learning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Boosting self-confidence:<\/b> Meditation helps you better understand yourself and feel more confident when making decisions throughout your studies.<\/li>\n<\/ul>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-av_hr-d44fc39111d0c978a5983dec14bfcf71 hr-short  avia-builder-el-15  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-16  el_after_av_hr  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-mnvig1re-b2be8a7a855018b7a549931bfba6796e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"How to meditate\"><span style=\"font-weight: 600;\">How to meditate<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everybody can learn to meditate! Here are the key elements for getting started with meditation as a beginner:<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-18  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mnvih565-41787353053d2a086201662165166d0a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>1. Time<\/h3>\n<p><span style=\"font-weight: 400;\">Find some time in your day to meditate. Maybe you want to incorporate it into your <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/the-best-tips-for-your-morning-routine\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">morning routine<\/span><\/a><span style=\"font-weight: 400;\">. Maybe you want to meditate in the evening to wind down. Find the time that works best for you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Decide how long you want to meditate and set a timer! You can start with shorter practices (e.g. 5 minutes <\/span><span style=\"font-weight: 400;\">between your lectures<\/span><span style=\"font-weight: 400;\">) and increase them over time (up to 20-30 min). You can also vary the length depending on how much time you have that day!<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0\">\n.flex_column.av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-97d7b0311ea64352f2c5408ed97957c0 av_one_half  avia-builder-el-20  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-60022e-c202918c0cd9b7c18a7986963f916743 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>2. Find a calm space &amp; comfortable position<\/h3>\n<p><span style=\"font-weight: 400;\">Then, find a quiet and safe place for your meditation. Do you prefer to meditate in your room (for example in one of our <\/span><a href=\"https:\/\/www.stuwo.at\/en\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">STUWO student dorms<\/span><\/a><span style=\"font-weight: 400;\">), in your garden, in a park or somewhere else? Get comfortable on your bed, your couch, a chair or on your yoga mat. Find a comfortable position (laying on your bed, sitting upright on a chair, sitting cross-legged on the floor\u2026) and pay attention to how your body feels!<\/span><\/p>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-d990c28b0940a8ab3fe22310cc1861a5\">\n.avia-image-container.av-k3r9zx38-d990c28b0940a8ab3fe22310cc1861a5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-d990c28b0940a8ab3fe22310cc1861a5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-d990c28b0940a8ab3fe22310cc1861a5 av-styling- avia-align-center  avia-builder-el-22  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-165973 avia-img-lazy-loading-not-165973 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-1030x687.jpg\" alt='' title='student-meditating-couch'  height=\"687\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-1030x687.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-2048x1365.jpg 2048w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-705x470.jpg 705w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><small class=\"avia-copyright\">Take time to really reflect on yourself - who knows what it might reveal to you! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-9fca3ceec6da77bc09128878e9910b62\">\n.flex_column.av-2g99i-9fca3ceec6da77bc09128878e9910b62{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-9fca3ceec6da77bc09128878e9910b62 av_one_half  avia-builder-el-23  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-32-bd29a0d8c0acc8724970c884d547fd88\">\n.avia-image-container.av-k3r9zx38-32-bd29a0d8c0acc8724970c884d547fd88 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-32-bd29a0d8c0acc8724970c884d547fd88 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-32-bd29a0d8c0acc8724970c884d547fd88 av-styling- avia-align-center  avia-builder-el-24  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-165973 avia-img-lazy-loading-not-165973 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-845x684.jpg\" alt='' title='student-meditating-couch'  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-845x684.jpg 845w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-meditating-couch-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><\/div><small class=\"avia-copyright\">Take time to really reflect on yourself - who knows what it might reveal to you! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-25  el_after_av_one_half  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mnviiege-fe80e63c7391f0cf21099dba3a942249 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>3. Breathe<\/h3>\n<p><span style=\"font-weight: 400;\">Focus your attention on your breath. Is your breath shallow, deep, slow or fast? Try taking a deep breath. Fill your lungs, hold for a second and then release your breath. Here are some breathing techniques:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Count your breath: <\/b><span style=\"font-weight: 400;\">four counts in \u2013 six counts out. Or four counts in, four counts hold, four counts out, and again four counts hold!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Draw waves with your breath:<\/b><span style=\"font-weight: 400;\"> As you breathe in, imagine a wave building up. At the top, the wave breaks, then you breathe out as the wave retreats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Feel your breath: <\/b><span style=\"font-weight: 400;\">Put one hand on your chest, one hand on your belly. Breathe into your belly, feel your belly rise and then your chest. Breathe out, feel the chest fall first then the belly.<\/span><\/li>\n<\/ul>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-27  el_after_av_one_full  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mnvijsoe-75d854ddc78343069212e1a19c0e29b5 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>4. Wandering mind<\/h3>\n<p><span style=\"font-weight: 400;\">The goal is not to silence your mind. Instead, you want to detach yourself from your thoughts and watch them as they float by. There is no need to react to them or follow a train of thought. You can try the following visualisations to avoid getting sucked into a train of thought:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Watch them as they float by like clouds in the sky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine it as a slideshow. A thought appears, you see it, then you \u201cclick\u201d and the next one appears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You are standing at the roadside watching cars (one car = one thought) as they drive by.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don\u2019t get frustrated if your mind keeps wandering off. That\u2019s completely normal. Just pay attention to it, take a breath and return to your center. (However, if you struggle with mind wandering in your daily life as well, check out our article with helpful <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/mind-wandering\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">tips for wandering minds<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_full-92659c8daff33b493e41b632f32dd892 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-92659c8daff33b493e41b632f32dd892\">\n.flex_column.av-av_one_full-92659c8daff33b493e41b632f32dd892{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-92659c8daff33b493e41b632f32dd892 av_one_full  avia-builder-el-29  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mnvikfu1-aa33f85c4c5307b6dca6d3879bdd9def '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>5. Closing thoughts and emotions<\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s nice to end your meditation by noticing how you feel. Has your mood changed? Which emotions are present? Are there any thoughts that stuck with you? How do you feel overall?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To end your meditation practice, you can take another deep conscious breath and smile as you come back.<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div  class='hr av-67ddri-24-8c497f3c8254321962cb6b5a8237265e hr-short  avia-builder-el-31  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-33-b49371616576313e624e35960507928d\">\n.flex_column.av-6kn5ly-33-b49371616576313e624e35960507928d{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-33-b49371616576313e624e35960507928d av_one_full  avia-builder-el-32  el_after_av_hr  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-60022e-31-5e3c05d5a908124d12cac36d25a6e83d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Meditation techniques to learn on your own\">Meditation techniques to learn on your own<\/h2>\n<p id=\"Meditation techniques\"><span style=\"font-weight: 400;\">There is an endless number of meditation techniques. Be curious and try different types of meditation. We want to show you <\/span><b>four easy techniques<\/b><span style=\"font-weight: 400;\"> that you can get started with:<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-34  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mnvilqe1-2e1c21075f0a4b9ceb8a49519688211d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>1. Breathing meditation<\/h3>\n<p><span style=\"font-weight: 400;\">Breathing meditation practices are very <\/span><b>calming<\/b><span style=\"font-weight: 400;\"> and <\/span><b>relaxing<\/b><span style=\"font-weight: 400;\">. This type of meditation is perfect for beginners because you do not need to have any previous knowledge and it\u2019s ideal for daily meditations. Just find a safe space, get comfortable, close your eyes and focus on your breath. The rhythm of your breath will act as a natural metronome and give your mind something to focus on.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a couple of deep breaths to settle in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow down your breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Count your breath: 1 = inhale, 2 = exhale, 3 = inhale, 4 = exhale and so on. Count to ten, then start again.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are tons of guided breathing meditations online, where an instructor will help you navigate your practice.<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-36  el_after_av_one_full  el_before_av_one_half  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mnvimb6m-918c9738b28becd4fca06f51edd971fa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>2. Body scan meditation<\/h3>\n<p><span style=\"font-weight: 400;\">A body scan meditation is great if you feel stressed, anxious or tense. This technique helps you identify tense areas and gradually release tight muscles. There are different ways to do this. Find what feels good for you!<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Top to bottom body scan<\/b><span style=\"font-weight: 400;\">: Start at the top of your head and focus on this area. Are you tensing your muscles? Do you feel sore? Just pay attention to what it feels like. Then move on to the next part. Imagine you are pointing a flashlight at different parts of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jacobson\u2019s progressive muscle relaxation<\/b><span style=\"font-weight: 400;\">: You start with one muscle, for example your right thigh. First you actively tense it, hold for a few seconds, then you consciously relax that muscle. Do that with every area of your body.<\/span><\/li>\n<\/ul>\n<\/div><\/section><\/div><div class='flex_column_table av-6kn5ly-21-5813af538673ec9dca5a530b8b0a9161 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6kn5ly-21-5813af538673ec9dca5a530b8b0a9161\">\n.flex_column.av-6kn5ly-21-5813af538673ec9dca5a530b8b0a9161{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-6kn5ly-21-5813af538673ec9dca5a530b8b0a9161 av_one_half  avia-builder-el-38  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-60022e-20-a22485fd507991075682479d7677587c '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>3. Walking meditation<\/h3>\n<p><span style=\"font-weight: 400;\">Walking meditations (also known as kinhin) are a great daily meditation practice for students that you can do <\/span><span style=\"font-weight: 400;\">actively<\/span><span style=\"font-weight: 400;\"> by deciding to go on a walking meditation or <\/span><span style=\"font-weight: 400;\">passively<\/span><span style=\"font-weight: 400;\"> by being more mindful while you are on your way to university. You can do this outside, in a hallway or in a room. If you do a walking meditation outside, make sure that you still pay attention to your surroundings (e.g. cars, bikers, red lights, etc.).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk at a <\/span><b>comfortable pace<\/b><span style=\"font-weight: 400;\">. Place your hands where it feels good. Pay attention to the physical sensation of walking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If it makes it easier to focus, you can <\/span><b>count your steps<\/b><span style=\"font-weight: 400;\">. (Until you reach 10, then start from the beginning.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For a few minutes, pay attention to the <\/span><b>sounds<\/b><span style=\"font-weight: 400;\"> around you. What can you hear? What does it sound like?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then shift your attention to <\/span><b>smell<\/b><span style=\"font-weight: 400;\">. Notice if there are any smells. What can you smell?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move on to your <\/span><b>vision<\/b><span style=\"font-weight: 400;\">. Pay attention to the objects, colours, shapes, people, etc. around you. What do you see?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your <\/span><b>awareness<\/b><span style=\"font-weight: 400;\"> to your surroundings. Let the sensations come to you and just watch and take note.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To end your meditation, come back to the sensation of walking.<\/span><\/li>\n<\/ul>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-18-a0805a5774a4c637f123ac1ac9868425\">\n.avia-image-container.av-k3r9zx38-18-a0805a5774a4c637f123ac1ac9868425 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-18-a0805a5774a4c637f123ac1ac9868425 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-18-a0805a5774a4c637f123ac1ac9868425 av-styling- avia-align-center  avia-builder-el-40  el_after_av_textblock  avia-builder-el-last  av-desktop-hide av-medium-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-165976 avia-img-lazy-loading-not-165976 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-1030x687.jpg\" alt='' title='student-walking-meditation'  height=\"687\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-1030x687.jpg 1030w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-300x200.jpg 300w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-768x512.jpg 768w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-1536x1024.jpg 1536w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-2048x1365.jpg 2048w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-1500x1000.jpg 1500w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-705x470.jpg 705w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><small class=\"avia-copyright\">You&#039;ll be amazed at what you notice when you consciously take in your surroundings! \u00a9Adobe Stock<\/small><\/div><\/div><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2g99i-19-4dabec9a979a1d30e6b72c028c734eda\">\n.flex_column.av-2g99i-19-4dabec9a979a1d30e6b72c028c734eda{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 30px 0px;\n}\n<\/style>\n<div  class='flex_column av-2g99i-19-4dabec9a979a1d30e6b72c028c734eda av_one_half  avia-builder-el-41  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-k3r9zx38-14-884df81e5f17c85a37794a0661af6c15\">\n.avia-image-container.av-k3r9zx38-14-884df81e5f17c85a37794a0661af6c15 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-k3r9zx38-14-884df81e5f17c85a37794a0661af6c15 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-k3r9zx38-14-884df81e5f17c85a37794a0661af6c15 av-styling- avia-align-center  avia-builder-el-42  avia-builder-el-no-sibling  av-small-hide av-mini-hide av-has-copyright av-copyright-always'   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-165976 avia-img-lazy-loading-not-165976 avia_image ' src=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-845x684.jpg\" alt='' title='student-walking-meditation'  height=\"684\" width=\"845\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-845x684.jpg 845w, https:\/\/www.stuwo.at\/wp-content\/uploads\/2023\/02\/student-walking-meditation-495x400.jpg 495w\" sizes=\"(max-width: 845px) 100vw, 845px\" \/><\/div><small class=\"avia-copyright\">You&#039;ll be amazed at what you notice when you consciously take in your surroundings! \u00a9Adobe Stock<\/small><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-43  el_after_av_one_half  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-mnvinvkm-9a21df4eb49290eda1055a9e1684ecb1 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>4. Loving-kindness meditation<\/h3>\n<p><span style=\"font-weight: 400;\">We could all use more kindness in our daily lives. Practicing loving-kindness meditations is a beautiful act of self-care. You may cultivate more positive feelings and kindness towards yourself and others.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a comfortable position and <\/span><b>settle down<\/b><span style=\"font-weight: 400;\">. Calm your nervous system and find your inner centre.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think of a moment that made you happy. A <\/span><b>memory<\/b><span style=\"font-weight: 400;\"> that fills your heart with warmth and joy. Revel in this feeling. If you feel like smiling, let that smile arise!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat three to four <\/span><b>positive affirmations<\/b><span style=\"font-weight: 400;\"> to yourself. For example: May I be happy. May I be safe. May I be peaceful. May I receive appreciation. You can also come up with your own wishes.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Send these affirmations <\/span><b>to a loved one<\/b><span style=\"font-weight: 400;\"> and imagine that they are receiving them wherever they are.<\/span><\/p>\n<\/div><\/section><\/div><div  class='hr av-67ddri-12-49f62fd0a880c2245ec6185eb570dbbb hr-short  avia-builder-el-45  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-46  el_after_av_hr  el_before_av_hr  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-mnviorzq-a9d9f4b31e8506c849d0acf586ec3c5f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"How to meditate successfully in a student residence\"><span style=\"font-weight: 600;\">How to meditate successfully in a student residence<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s almost always something going on in a student dormitory, which can make it difficult to truly relax. But even in that environment, meditation can still be easily integrated into your daily routine as a student.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a few simple tricks, you can create moments of calm for yourself:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use noise-cancelling headphones:<\/b><span style=\"font-weight: 400;\"> They help block out distractions and make it easier to focus on your meditation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose quieter times of day:<\/b><span style=\"font-weight: 400;\"> Early mornings or late evenings are often much more peaceful in shared living spaces.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate short sessions:<\/b><span style=\"font-weight: 400;\"> Just 5\u201310 minutes of meditation between lectures can make a big difference.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try walking meditation on campus:<\/b><span style=\"font-weight: 400;\"> If your room is too noisy, simply take your practice outside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Communicate briefly:<\/b> Let your roommate know that you\u2019d like a few minutes of uninterrupted time<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='hr av-67ddri-10-7f2e69eba1b60f39ccaf09d1647caf5b hr-short  avia-builder-el-48  el_after_av_one_full  el_before_av_one_full  hr-left'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-49  el_after_av_hr  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-mnvipi98-f93d598328fc281ab583b1083d41aa17 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Further information to help you get started with meditation\"><span style=\"font-weight: 600;\">Further information to help you get started with meditation<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Would you like to learn more about meditation?<\/span><span style=\"font-weight: 400;\"> Here are some resources for your meditation journey:<\/span><\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-51  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-jy4ae4sq-9-ef131361ea1e443ba9a955c90be03a1e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Literature<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.thalia.de\/shttps:\/\/www.thalia.de\/shop\/home\/artikeldetails\/A1050111747hop\/home\/artikeldetails\/A1055835451\">\u201cPractical Meditation for Beginners\u201d<\/a> by Benjamin W. Decker: 10 different types of meditation with step-by-step instructions for beginners and experienced people<\/li>\n<li><a href=\"https:\/\/www.morawa.at\/detail\/ISBN-9781472980496\/Laureys-Steven\/The-No-Nonsense-Meditation-Book?bpmctrl=bpmrownr.1%7Cforeign.248043-1-0-0\" target=\"_blank\" rel=\"noopener\">\u201cThe No-Nonsense Meditation Book\u201d<\/a> by Steven Laureys: scientific background, practical exercises and inspiring stories in one book<\/li>\n<li><a href=\"https:\/\/www.morawa.at\/detail\/ISBN-2244038302929\/McDonald-Kathleen\/How-to-Meditate\" target=\"_blank\" rel=\"noopener\">\u201cHow to Meditate\u201d<\/a> by Kathleen McDonald: practical advice and authentic techniques for developing and maintaining a meditation practice<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-53  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-jy4ae4sq-7-d5da2d4cfc3e3fcaa1f8a6e0819a66b0 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Apps<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.headspace.com\/?&amp;utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=15799027915&amp;utm_content=134884125547&amp;utm_term=573291148315&amp;meditation%20apps&amp;gclid=CjwKCAiAuOieBhAIEiwAgjCvcnww2xjSprFyl6OvvsrP1amii43cvH-VSXpfbM4MMENeNHpXrsIVmxoCDLQQAvD_BwE&amp;gclsrc=aw.ds\" target=\"_blank\" rel=\"noopener\">Headspace<\/a>: This app has a library of countless guided meditations. Subscription: 5-12\u20ac per month<\/li>\n<li><a href=\"https:\/\/www.7mind.de\/en\" target=\"_blank\" rel=\"noopener\">7mind<\/a>: Beginners and experienced users can find courses and guided meditations. Basic subscription free; premium subscription 5\u20ac per month<\/li>\n<li><a href=\"https:\/\/www.calm.com\/blog\/about\" target=\"_blank\" rel=\"noopener\">Calm<\/a>: This app offers guided meditations, calming music and more. Price: ~35\u20ac<\/li>\n<li><a href=\"https:\/\/www.aurahealth.io\/get-started?utm_source=google&amp;utm_campaign=19552102729&amp;utm_medium=cpc&amp;utm_term=Mindfulness&amp;utm_content=613577452739&amp;xuid=CjwKCAiAuOieBhAIEiwAgjCvcpBA8rIpyPNxkFQQn9ib3mwmLOaPvD5kyzbzrbNkFreUTVMU2Ww4YRoCCBUQAvD_BwE&amp;gclid=CjwKCAiAuOieBhAIEiwAgjCvcpBA8rIpyPNxkFQQn9ib3mwmLOaPvD5kyzbzrbNkFreUTVMU2Ww4YRoCCBUQAvD_BwE\" target=\"_blank\" rel=\"noopener\">Aura<\/a>: This customizable app offers different types of meditations. Free subscription.<\/li>\n<\/ul>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-55  el_after_av_one_full  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-le78d5fv-22b7cb117df3d97f70bf28a6c378382f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Classes and guided meditations<\/h3>\n<ul>\n<li>Classes: <a href=\"https:\/\/www.tarabrach.com\/online-courses\/\" target=\"_blank\" rel=\"noopener\">Tara Brach<\/a>, <a href=\"https:\/\/www.artofliving.org\/meditation\/free-online-meditation\" target=\"_blank\" rel=\"noopener\">Art of Living<\/a>, <a href=\"https:\/\/www.ananda.org\/meditation\/\" target=\"_blank\" rel=\"noopener\">Ananda<\/a>\u2026<\/li>\n<li>YouTube channels: <a href=\"https:\/\/www.youtube.com\/@GreatMeditation\" target=\"_blank\" rel=\"noopener\">Great Meditation<\/a>, <a href=\"https:\/\/www.youtube.com\/@nononsensemeditation9204\" target=\"_blank\" rel=\"noopener\">No-Nonsense Meditation<\/a>, <a href=\"https:\/\/www.youtube.com\/@MeditationVacation\" target=\"_blank\" rel=\"noopener\">Meditation Vacation<\/a>\u2026<\/li>\n<li>Blogs: <a href=\"https:\/\/tinybuddha.com\/\" target=\"_blank\" rel=\"noopener\">Tiny Buddha<\/a>, <a href=\"https:\/\/mindworks.org\/blog\/\" target=\"_blank\" rel=\"noopener\">Mindworks<\/a>, <a href=\"https:\/\/www.londonmindful.com\/blog\" target=\"_blank\" rel=\"noopener\">The Mindfulness Project<\/a>\u2026<\/li>\n<\/ul>\n<\/div><\/section><\/div><div  class='hr av-67ddri-6-0ab8d877fdc626814aec2bd49c2ec47d hr-short  avia-builder-el-57  el_after_av_one_full  el_before_av_one_full  hr-center'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-58  el_after_av_hr  el_before_av_hr  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-mnvirz70-f25ca970951663419d9ba7fda66cd7b8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Meditation for students: a summary\"><span style=\"font-weight: 600;\">Meditation for students: a summary<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meditation is a beneficial daily habit to develop. You will soon see improvements in your general wellbeing and mental state. It\u2019s easy to get started! You don\u2019t need anything but yourself and a quiet spot. Use the information in this article as a starting point for your meditation journey and feel free to discover more and go into more depth once you have some practices under your belt. Discover more <\/span><a href=\"https:\/\/www.stuwo.at\/en\/blog\/mindfulness-training\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mindfulness practices in this article<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/p>\n<\/div><\/section><\/div><div  class='hr av-av_hr-2d5db5f64ae26441752c85579942ced7 hr-short  avia-builder-el-60  el_after_av_one_full  el_before_av_one_full  hr-center'><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-105d76be6f286cb67831ecb900d11bb4\">\n.flex_column.av-av_one_full-105d76be6f286cb67831ecb900d11bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-105d76be6f286cb67831ecb900d11bb4 av_one_full  avia-builder-el-61  el_after_av_hr  avia-builder-el-last  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-mnvisto9-3332c8d44dcffb4015efd2ae2a704eb7 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 id=\"Frequently asked questions about meditation\"><span style=\"font-weight: 600;\">Frequently asked questions about meditation<\/span><\/h2>\n<\/div><\/section><br \/>\n<div  class='togglecontainer av-mnvivg77-f5ce437f2877cabb582b8eb3cd7df663  avia-builder-el-63  el_after_av_textblock  avia-builder-el-last  toggle_close_all' >\n<section class='av_toggle_section av-mnvitt0l-7c0a8d099d24b377c2ac07935efa9b89'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"How to do meditation for students?\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: How to do meditation for students?\" data-aria_expanded=\"Click to collapse: How to do meditation for students?\">How to do meditation for students?<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">To meditate as a student,<\/span> <span style=\"font-weight: 400;\">sit comfortably, close your eyes, and focus on your breath for a few minutes. When your mind wanders, try to bring it back.<\/span><\/p>\n<\/div><\/div><\/div><\/section>\n<section class='av_toggle_section av-mnviuafc-d28ea092bdc1fbb683fea2280f60a3d5'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-2' data-fake-id='#toggle-id-2' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-2' data-slide-speed=\"200\" data-title=\"What do I think when meditating?\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: What do I think when meditating?\" data-aria_expanded=\"Click to collapse: What do I think when meditating?\">What do I think when meditating?<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-2' aria-labelledby='toggle-toggle-id-2' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">When meditating, you don\u2019t think about anything specific, just observe your thoughts without judging them and focus on your breath.<\/span><\/p>\n<\/div><\/div><\/div><\/section>\n<section class='av_toggle_section av-mnviushe-295e9d3737c0ad4a6c88e3a95684c9bc'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-3' data-fake-id='#toggle-id-3' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-3' data-slide-speed=\"200\" data-title=\"What not to do while meditating?\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: What not to do while meditating?\" data-aria_expanded=\"Click to collapse: What not to do while meditating?\">What not to do while meditating?<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-3' aria-labelledby='toggle-toggle-id-3' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">While you are meditating, don\u2019t pressure yourself, don\u2019t expect a blank mind, and avoid distractions like your phone.<\/span><\/p>\n<\/div><\/div><\/div><\/section>\n<section class='av_toggle_section av-mnvivfk9-1d3abca0af10360090883029d57943b0'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-4' data-fake-id='#toggle-id-4' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-4' data-slide-speed=\"200\" data-title=\"What are signs my meditation is working?\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: What are signs my meditation is working?\" data-aria_expanded=\"Click to collapse: What are signs my meditation is working?\">What are signs my meditation is working?<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-4' aria-labelledby='toggle-toggle-id-4' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><span style=\"font-weight: 400;\">You will know your meditation is working if you feel calmer, more focused, and better able to handle stress over time.<\/span><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div><\/p><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" 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