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Mindfulness Meditation and Centering Prayer

“Men go abroad to wonder at the heights of mountains, at the huge waves of the sea, at the long courses of the rivers, at the vast compass of the ocean, at the circular motions of the stars, and they pass by themselves without wondering.” ~ St. Augustine

Mindfulness Meditation

Villanova University understands the demands faced by many of us on a daily basis. Work commitments and busy personal schedules can distract us from enjoying the day to day moments of our lives. Thinking about the past, or wondering what the future holds comes naturally. Focusing on the present, however, can be challenging.

Mindfulness meditation is the practice of focusing on the present moment and developing an increased awareness of experiences as they happen. Research shows that participating in mindfulness techniques can improve life-quality, with positive outcomes reported for work performance, mental health, and physical well-being. Reduced stress, reduced blood pressure, and improved sleep patterns are just some of the health benefits reported by those practicing mindfulness on a regular basis. 

As a member of the Villanova community, we invite you to join us for Mindful Mondays. Meditation takes place every Monday at 12:45PM in St. Rita Hall Community Room.

The series is sponsored by Health Promotion, Campus Ministry, and Human Resources.


Simple Mindfulness Exercise

  1. Find a quiet place where you will not be disturbed.
  2. Sit comfortably with a straight back, either in a chair or on a cushioned surface on the floor.
  3. Close your eyes, or leave them open with your gaze softly directed slightly downward a few inches in front of your nose.
  4. Sit calmly, concentrating on taking deep, natural breaths. Bring your attention back to your breathing when your mind wanders.
  5. Notice any thoughts or feelings as they arise, then bring your attention back to your breathing.
  6. After around 20 minutes, allow your attention to return to your environment, look around you, and gradually continue with your daily activities.

Meditation Resources

* Awareness_of_Breath_Meditation.mp3
Mini Meditation Exercise
* Body_Scan_Practice_Meditation.mp3
Mini Meditation Exercise


Centering Prayer

For those seeking a space for quiet and contemplative prayer, Centering Prayer takes place at the following times and locations:

Each session begins with a short reading and the ringing of a prayer bowl, followed by 25 minutes of shared silence.  Beginners to Centering Prayer are welcome.

Centering Prayer is held on Tuesdays and Thursdays at 12:45PM in St. Rita Hall's Community Room.

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