Concentrate and Meditate defines meditation as “the act or process of spending time in quiet thought.” However, Dr. Jean Mulloy, a psychologist in USF’s Counseling Center sees it a little differently.

“Meditation is being aware of your habits,” Mulloy said. “So any time you focus your mind on what you’re doing, you can be meditating.”

Meditation can be extended to any activity and has many benefits, Mulloy said. These benefits include:

  • Decreasing anxiety
  • Improving
    • Mood
    • Memory
    • Focus
    • Concentration 

All of these benefits can help you survive exam week when anxiety is sky high and mood is so low. The best part about meditation? You can do it for free! The USF Counseling Center offers drop-in meditation groups called Mindfulness Meditation. 


According to Mulloy, the groups use a combination of meditation techniques, which include:

  • Progressive muscle relaxation
  • Body scans
  • Guided meditations using suggestions of imagery
  • Sensation based meditation


“First of all, five minutes (of meditation) won’t get in the way of being effective,” Mulloy said. “And worry-loops, thoughts that go around and around, can block your time.”

This means that you can spend hours in front of books, but if you spend that time worrying, you won’t be as effective, Mulloy said. Just by taking some time to meditate, you can reset your mind and get more out of your studying.

Contributed by: Michael Mezich

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