Office of the Chaplains Meditation Offerings


Bearcats, while we are all physically distancing (while being socially connected!) we have moved guided meditation online Mondays and Wednesdays at 4:45.  We encourage you to check out the online resources below.

Mindfulness from Home

  • A 3-Minute Dose of Mindfulness: In a quiet room, stand, sit upright, or lie on a cushioned surface.
    • Close your eyes for a minute or so, notice what’s happening to your body. Do you feel any heaviness? Register any movements you might be making.
    • Breathe slowly and deeply for another minute. As you exhale, remember that you’re not trying to change or do anything. Don’t worry about the various thoughts drifting through your mind.
    • Listen to the sounds around you. Rather than trying to identify each one, just listen. Notice the silences between each sound. Again, take notice of how your body feels, and then slowly open your eyes.
    Adapted from UCLA’s Mindful Awareness Research Center

Online Resources

  • UCLA Health Mindful Meditations These are terrific guided meditations from UCLA's Mindful Awareness Research Center (MARC).  They are available in English and in Spanish, and if you really like them, there's an app!
  • Liberate Meditation A meditation app by and for BIPOC communities.
  • Free Drop-in Mindfulness from MARC Mondays and Thursdays 12:30 - 1:00 Mondays and Thursdays from 12:30 to 1:00 UCLA's Mindful Awareness Research Center is hosting live drop-in Mindfulness sessions, free.  Click on the link to get the Zoom information.  These folks are great!
  • Contemplative Mind The Center for Contemplative Mind has links to all kinds of contemplative practices, and a broad view of what constitutes contemplation (think:  singing!  activism!  storytelling!  walking!).
  • Insight Timer An enormous collection of free guided meditations, sorted by length and content - check it out!
  • Doasone Sit down and breathe together with people from all over the world.
  • TAO - Therapy Assistance Online Guided meditations: walking meditation, breathing meditation, mindful eating, etc.
Willamette University

Office Spiritual and Religious Life

University Center (UC2)
900 State Street
Salem Oregon 97301 U.S.A.

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