Benefits of Mindfulness and Mindfulness Meditation

  • Reduced anxiety and stress
  • Greater cognitive flexibility
  • Enhanced working memory
  • Relationship satisfaction
  • Improved physical well-being, including immune functioning
  • Enhancements to self-insight, morality, intuition, and fear modulation
  • Increased information processing speed
  • Improved concentration
  • Decreased emotional reactivity
  • Reduced rumination

Source: American Psychological Association ( 

Be present as the watcher of your mind – of your thoughts and emotions as well as your reactions in various situations. Be at least as interested in your reactions as in the situation or person that causes you to react. Notice also how often your attention is in the past or future. Don’t judge or analyze what you observe. Watch the thought, feel the emotion, observe the reaction. Don’t make a personal problem out of them. You will then feel something more powerful than any of these things that you observe: the still, observing presence itself behind the content of your mind, the silent watcher.

—  Eckhart Tolle

 Mindfulness Resources

The Mayo Clinic Online

Meditation Timers: Various length timers that ring a bell to start and end meditation

Guided Meditations Online: Will help you enter trance then talk you through an imaginary journey.

Guided Self-Compassion Meditations

Meditation and Sleep Guide from Tuck in Seattle, Washington

Dartmouth University Student Wellness: Relaxation, Guided Imagery, Deep Breathing, Progressive Muscle Relaxation, etc.

On YouTube

Approximately 9 minutes of bell sounds

3 hours of California Waves

Ujjayi, The Sounding Breath

Link to public radio story on mindfulness including smartphone apps