Helpful Mindfulness Resources for Students, Faculty, and Staff
“Mindfulness is the awareness that arises from paying attention, on purpose, in the present moment, non-judgmentally.”
– Jon Kabat-Zinn
Guided Meditations
- UCLA Mindful Awareness Research Center: Free guided meditations (English & Spanish).
- Insight Timer: Extensive meditation library.
- Smiling Mind: Structured mindfulness programs.
Mindfulness Exercises & Worksheets
- Mindfulness Exercises by Sean Fargo: Over 1,500 free scripts and worksheets.
- Greater Good Science Center – UC Berkeley: Research-based practices.
- Mindfulnessbox.com - 21 One Minute Mindfulness Exercises
- Mindful Leader: What are the 7 Principles of Mindfulness?
- The Free Mindfulness Project - Mindfulness meditation exercises
Short Practices & Apps
- MyLife (Stop, Breathe & Think): Quick mindfulness check-ins.
- Headspace Free Basics: Beginner mindfulness course.
- Healthy Minds Program: Free app from UW-Madison.
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RAIN: Recognize, Allow, Investigate, Nurture -Tarah Brach: RAIN: A Practice of Radical Compassion
Quick Mindfulness Exercises
- 3-Minute Breathing Space – Pause and tune into your breath for 3 minutes.
- 5 Senses Grounding Practice – Notice 5 things you see, 4 hear, 3 feel, 2 smell, 1 taste.
- Mindful Hand Wash – Feel temperature, texture, and sensations while washing hands.
Intention Setting & Affirmations
Morning Prompt: “What quality do I want to bring to today?”
End of Day Reflection: “How did I live out my intention today?”
Daily Affirmations:
- I am grounded and present.
- I choose to respond with compassion.
- I am enough just as I am.
- I release what I cannot control.
- I bring calm and clarity to my day.
Contact
Emily Quinlan, M.A.
Assistant Director, Care and Outreach Services
SUNY Cortland, Division of Student Affairs
emily.quinlan@cortland.edu