Mindfulness is a powerful tool to help you stay calm, focused, and on track for academic success. Benefits of mindfulness include:

  • Feeling more calm, happy, and relaxed
  • Reduced anxiety and depression
  • Improved concentration, focus, and academic performance
  • Better sleep
  • Stronger immune system

You can get started practicing mindfulness with a free four-session workshop or with UMass Meditates, featuring on-demand contemplative sessions. Try some mindfulness practices on your own using mindfulness apps or online resources.

Other campus resources to check out include mind-body and yoga classes and meditation groups.

Breathe in breathe out

What is Mindfulness?

Mindfulness is the practice of intentionally focusing on the present moment – to thoughts, physical sensations, and the environment with an attitude of kindness and compassion to ourselves and others.

Mindfulness is now being examined scientifically and has been found to be a key element in happiness.

MIEA Logo

Mindfulness Institute for Emerging Adults, or, MIEA (formerly Koru Mindfulness)

MIEA is a free, four-session course designed for college students. It offers an introduction to mindfulness in everyday life.

A group of people sitting a circle

Workshops and Drop-In Groups

The Center for Counseling and Psychological Health (CCPH) offers an array of workshops, drop-in, and therapy groups to help students develop skills in mindfulness, introspection, and self-compassion.

PART Info

PART (Positivity and Relaxation Training) and Science of Thriving

PART (Positivity and Relaxation Training) and Science of Thriving are two interconnected programs designed to enhance personal well-being through evidence-based practices.

PART focuses on building emotional resilience by teaching techniques for relaxation, mindfulness, and positive thinking, helping individuals manage stress and foster a calm, focused mindset.

Science of Thriving dives into the research-backed principles of flourishing, including gratitude, purpose, and healthy relationships, to help participants not only survive but truly thrive in their academic and personal lives. Together, these programs offer tools and insights that empower individuals to lead happier, more balanced lives.

Register for both classes on SPIRE.

Questions about either of these courses?

PART: Email Mike Pease michaelpease@umass.edu

SOT: Jim Helling @email

Vipassana Meditation Center – Dhamma Dharā

Vipassana Meditation Center (VMC)

The Vipassana Meditation Center (VMC) of Shelburne, MA offers twice-monthly, 10-day residential, silent meditation retreat courses, including food and lodging, at no charge on a voluntary generosity basis. VMC, in partnership with UMass Amherst, reserves retreat spaces for UMass students, faculty, and staff to bypass the normal waiting list. Identify yourself as a UMass student, staff, or faculty member in the application. Applicants identifying as socially underrepresented are also given preference.

Two people meditating

UMass Meditates

Choosing to spend even a few minutes to slow down and contemplate may benefit your health in many ways. Perhaps this is between classes, during lunchtime, or whenever a free moment opens up.

Worcester Commons Contemplative Room

Contemplative Room information

While many forms of meditation can be practiced anywhere, you may find a dedicated space to be helpful. The Contemplative Room in Worcester Commons offers space for students, staff, and faculty to meditate, contemplate, pray, or simply be in the moment. 

The Contemplative Room is located on the third floor in Worcester Commons (room 355) and is open Mondays through Saturdays 9 a.m. to 9 p.m. and Sundays 10 a.m. to 9 p.m. during the semester.

Drop-in Hours: Monday through Friday 9 a.m. to 11 a.m.; 8 p.m. to 9 p.m., as well as any time on Saturdays and Sundays unless the space is already reserved.  Be sure to check the calendar below to check availability.

To reserve this space, please fill out the Contemplative Room Request Form.

Please do your part to maintain the Contemplative Room by engaging in the following to the best of your ability and comfort:

  • Remove your shoes before entering and feel free to use the coat rack for your jacket, etc.
  • Be respectful of others who are using the space.
  • Abstain from talking (outside of group events), using any disruptive electronics, working, doing homework, or other activities outside of the intended use of the space.
  • Feel free to use any of the mats, cushions, chairs, and back jacks. Please put them back when you are done.
  • Do not bring any food or drink into the room.
  • Leave the room as you found it before departing.

If you have any questions, comments, or feedback, email April McNally (amcnally@umass.edu).

10 Easy Ways to Be Mindful

  • Silence your phone and put it out of sight.
  • Take three slow, deep breaths.
  • Mix up your routine and do something differently.
  • Walk a different route and pay attention to what’s around you.
  • Try a new food. Eat slowly and experience the taste.
    Get creative. Write, draw, doodle, or paint.
  • Say thank you to someone and really mean it.
  • Watch something in nature.
  • Imagine yourself in a peaceful and soothing place.
  • Perform a simple act of kindness.