Amid the bustle of campus, small oases of calm are regularly drawing members of the Cornell community to refuel and refresh their minds. Launched four years ago by Cornell Health, the “Let’s Meditate” program offers free mindfulness meditation in various locations during the semester.

“The program is open to students, faculty and staff of all ages, genders, sizes, shapes and abilities,” said Human Ecology Admissions, Student and Career Development administrative assistant Christie Hillenbrand, who acts as a liaison for weekly Friday meditations at the Human Ecology Career Exploration Center. “We would encourage anyone to participate.” No sign-ups, experience, or special clothing are required.

At each session, a trained facilitator guides participants through exercises to focus the breath, quiet the mind’s chatter, and find a state of calm. “Meditation gives me the opportunity turn down the volume in my head and be aware of my surroundings,” said Kate Greder, a first-year Ph.D. student in Fiber Science and Apparel Design who started to meditate a year ago as a Cornell staff member. “I generally come out feeling more aware and alert than before.”

This is just one of the many, well-documented mental, physical, cognitive, and emotional benefits of meditation. Studies have also shown regular practice to reduce stress, decrease depression, improve memory and sleep patterns, strengthen the immune system, lower blood pressure, and create deeper levels of relaxations, though many positive effects can be felt immediately.

Greder, for one, is happy to have found this evidence-based tool to increase her wellness. “The sessions have become my gift to myself at the end of the week,” she said. “It is the exact opposite of the rest of the time, when I’m running from place to place and glued to my phone or email. Also, meditation is humbling and that’s valuable to anyone in academia.”

Let’s Meditate at CHE: Fridays, 2 to 2:30 p.m., MVR room 162 (Human Ecology Career Exploration Center). See the Cornell Health website for a full schedule of sessions.