This week: 0 min for you · Focus span 15 min
How are you right now?
After a few days you'll see here how your mood and stress develop.
Meditation
Gather your attention, clear your head. Guided, with voice or in silence.
Breath as an anchor
5 minFeel the breath, notice wandering, come back.
Coming back is the actual exercise – each time a rep for your attention.
Body scan
8 minLet your attention travel slowly through the body.
A core MBSR practice; after long study sessions it gets you out of your head and into your body.Kabat-Zinn, MBSR
Breath counting
5 minTap on every exhale, differently on the ninth – the app counts along.
Meditation and measurement in one: how often you lose count shows how collected you are.Levinson et al. 2014
Self-compassion break
3 minThree sentences for moments when something went wrong.
After a setback, kindness to yourself helps you keep going more than self-criticism.Neff; Breines & Chen 2012
Silence with a bell
10 minA timer with a soft bell – no guidance at all.
For those who already know how.
Exercises are no substitute for help if you've been feeling bad for a while. Talk to your university's counselling service. In a crisis: call your local emergency number or a crisis line in your country.