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Mindfulness Practice

male and female students meditating on yoga mats. Idaho State University: The Mindful YOUniversity!

Mindfulness practice involves developing present-moment awareness. Mindful awareness allows us to understand our thought patterns, emotions, and actions.   It develops awareness of what is actually going on.  Please enjoy exploring this page to see some of the benefits of mindfulness practice.

Sitting Groups and Resources on Campus

If you’re interested in putting your toes in the meditation water, you can come to one of the weekly meditation sitting groups on campus. You don’t need to have any prior experience—just show up!  The meditation leader will gladly give meditation instructions or give a guided meditation. 

Currently meeting online by Zoom: contact Jen Miesch for link)

Fridays, 12:15-12:45; available year round

ISU Sponsored by Counseling and Testing Services

Speech Pathology & Audiology Building, No. 68, room 307 (During COVID-19, contact for link)

12:15-12:45; available Fall and Spring semesters

Sponsored by Communication Sciences & Disorders

Contact: Jenn Holst, 208-282-4196


Online Guided Meditations by ISU Faculty and Students

Mindfulness of the Breath.

Mindfulness of the Breath is a core practice of Mindfulness meditation.   A widely accepted definition of mindfulness is from Jon Kabat-Zinn:, "Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, non-judgementally, in the service of self-understanding and wisdom.”  The practice is simply paying attention to the breath, and when the mind wanders, bringing the attention back to the breath, without judgment.   The "non-judgment" part is particularly important, because it trains us in patience, resilience, and compassion.

Mindfulness of the Breath 17 minutes Paula Seikel

Mindfulness of the Breath 15 minutes Vaishaly Gursahani

Mindfulness of the Breath 23 minutes Lorinda Smith

Mindfulness of Breathing 10 minutes Jen Miesch

Mindfulness of the Breath 12 minutes Beth Guzi

Mindfulness of the Breath 11 minutes Tony Seikel

Mindfulness of the Breath 27 minutes Jen Miesch

Mindfulness of the Breath 20 minutes Paula Seikel

Mindfulness of the Breath 5 minutes Curt Anderson

Body Scan.

The Body Scan is an essential mindfulness tool, in that we have this deep aspiration to come back to the present moment, which is precisely in this body we inhabit.  Many of us find the body scan to be difficult at first because it requires us to really attend to the sensations of our body in a deep way.  There are great benefits from practicing the body scan, including increasing awareness of the effects of our mental states and emotions on our body.

Body Scan 7 minutes Beth Guzi

Body Scan 30 minutes Jen Miesch

Body Scan 24 minutes Erin Henson

Mindfulness of Thoughts and Feelings.

Mindfulness of Thoughts and Feelings is a powerful tool for seeing what your mind is doing, as a first step for developing the ability to control impulsiveness, as well as to understand, to truly feel, and to regulate emotions.  Mindfulness of Special Senses is a meditation that helps refine your awareness of the senses of hearing, smell and touch.

Mindfulness of Thoughts and Feelings 21 minutes Paula Seikel

Mindfulness of Special Senses 19 minutes Tony Seikel

Lovingkindness or Metta Practices

Lovingkindness or Metta Practices are core methods in Mindfulness for developing empathy and compassion.   We know that a person will develop compassion as a natural process of mindfulness meditation.  Metta practice will "jump start" that compassion development, ultimately resulting in increased open awareness, ease, and happiness.

Lovingkindness (Metta) 17 minutes Jen Miesch

Mindful Self Compassion 13 minutes Jen Miesch

Lovingkindness (Metta) 27 minutes Tony Seikel

Metta and tree meditation 34 minutes Tony Seikel

Lovingkindness (Metta) 15 minutes Jenn Holst

Lovingkindness (Metta) practice 5 minutes Beth Guzi

Leaves on a Stream

Leaves on a Stream is a guided meditation that is frequently used to help a person reduce habitual thoughts, anxieties, and rumination.   Many people find this to be a "go-to" when their minds are particularly active.

Leaves on a stream 13 minutes Jen Miesch

Leaves on a Stream 11 minutes Beth Guzi

Taking the One Seat

Taking the One Seat is a meditation from the Thai teacher Ajahn Chah.  This meditation helps you to maintain your "meditation seat" in the face of worries, competing thoughts, and fantasies. Open Sky Awareness helps the meditator become more easeful, developing the capacity to sit in open awareness.

Taking the One Seat 8 minutes Paula Seikel

Open Sky Awareness 7 minutes Beth Guzi

Yoga Nidra Meditation

Integrative Restoration Yoga Nidra is a form of meditative practice that helps with chronic stress, depression, anxiety, chronic pain, burnout, and insomnia, to name a few. The practice brings the practitioner into greater whole-body awareness, equanimity, and the ability to rest in awareness of the present moment, even during hectic and challenging times.  It is used by some to support sleep hygiene, and provides a sense of calm and stability to the practitioner.

Yoga Nidra Whole Body Awareness Celeste Tandy 19 min

Yoga Nidra Body Sensing with Autogenics Celeste Tandy 18 min

Courses in Mindfulness at ISU

The Kasiska Division of Health Sciences (KDHS) offers a suite of courses to help you develop your mindfulness practice. These are available to students, staff and community members.  Here are the current courses and descriptions.

Fall 2022 Mindfulness Courses

Spring 2023 Mindfulness Courses

Effects of Mindfulness Practice

There is a very rich research literature on the effects of mindfulness practice that we invite you to explore.  Mindfulness practice produces both physical effects, psychological effects, and neurophysiologic effects, which are intertwined.   Because of focus on the present moment, stress responses that increase blood pressure in the short and long term are reduced.  The long-term effects are reduced stroke and heart disease risk, as well as reduced stress and anxiety.  Perhaps the most remarkable effects are changes that occur in the brain as a result of mindfulness practice, including changes in brain volume in areas related to cognitive function (executive function control, memory, and attention), as well as those related to insight and compassion.

Learning Outcomes for Division of Health Sciences Mindfulness Courses

Kasiska Division of Health Sciences - Learn more about the Kasiska family legacy and impact