UNIVERSITY OF WISCONSIN River Falls

Meditation Room

Meditation on Campus

In an effort to support the holistic wellness of the University community, the Meditation Room was created in 2013 in response to requests from students, and provides an important space for quiet prayer, reflection, and meditation. Scientific evidence indicates that there are significant physiological, mental, and cognitive benefits to meditation. It is our hope that the meditation room will allow students and employees of all faiths to experience a place of peace and sanctuary while learning and working.

Meditation Room 

Located in 162 Hagestad (in the hallway leading to Karges) is a small, quiet space designed for reflection, meditation, or silent prayer open daily from 8:00 AM to 4:30 PM.

Simple Instructions for Meditation

Whether you are new or experienced, the following resources may help improve your meditation:

  1. Make sure to eliminate any distractions you may have brought with you to the meditation room before entering the room by turning off any electronic devices you have.
  2. Choose a spot in the room where you feel comfortable and are not too crowded by fellow meditators, and select a cushion or a mat if you wish.
  3. Relax your body into a position that feels comfortable to you, this can be sitting or lying down. Make sure that you have a straight back so that you can take deep breaths, and adjust your position as you try to eliminate any areas of tension in your body.
  4. Begin to focus on your breathing, the feeling of inhaling a sustaining breath of air, holding that air in your lungs for a few seconds, and then slowly exhaling. You may experience racing thoughts, fatigue, or restlessness – this is all normal. Keep bringing your attention back to the inhale and exhale of your breath.
  5. Once you are somewhat settled in your breath, notice what is happening in the room and in your body (including sounds, sensations, thoughts, emotions) without getting carried away by them. When you do get carried away, simply bring your attention back to your breath and the present moment with gentleness.
  6. Don’t give up-there is no such thing as meditating “wrong.” The more you practice, the easier it gets to stay present.

 

Online Guided Meditation Suggestions

yourlisten.com/SpiritualLifeNYU
From events/talks hosted by the Mindfulness Project at New York University

www.meditationoasis.com
This website offers more than thirty podcasts primarily through an iPhone application, which is available for $2.99. The podcasts are mainly guided meditations with music, though a few are talks about meditation. Topics covered range from general such as “Body Balance Meditation,” to the more specific, such as “Pregnancy Meditation.”

marc.ucla.edu/body.cfm?id=22
Presented by the Mindful Awareness Research Center at the University of California, Los Angeles, as part of an effort to increase inner calm and introspection according to historic traditions, combining them with scientific research. The podcasts range in length, and cover topics such as “Meditation for Working with Difficulties” and Loving Kindness Mediation.”

www.kinoyoga.com/podcast
The podcasts offered on this website are somewhat longer, and generally feature chanting or interesting talks about yoga rather than simple guided meditation.

www.self-compassion.org/guided-self-compassion-meditations-mp3.html
This website provides information about self-compassion, and is intended for students, researchers, and the general public; includes guided self-compassion exercises, video and audio clips.

www.hws.edu/studentlife/counseling_relax.aspx
Excellent resource with relaxation techniques and exercises from Hobart and William Smith      Colleges.

Room Use Guidelines
  • Please sign the user log upon entry
  • Any bags or backpacks should be placed outside of the room
  • Please do not use this room as a lounge, study room, a meeting room, or for other purposes
  • No items are to be removed from the room
  • Users are asked leave the room in the same condition as it was in prior to use
  • Silence and mutual respect are expected at all times; music is to be listened to through earphones or earplugs with all musical devices (e.g., iPods, MP3 players, etc.)
  • Food and beverages are not permitted in the meditation room
  • Cell phone use in space is for emergency use only; cell phones must be placed on silent upon entry
  • Candles, burning oils, incense or any other flammable items are not permitted in the meditation room
  • No posters, signs, or other displays are to be placed inside or outside the meditation rooms at any time