Clare College Cambridge

Mindfulness at Clare

What is Mindfulness?

Life, particularly Cambridge life, can be full of stresses: work, finance, relationships, social life, not enough time… While we may not be able to change those external factors, if we change how we react to them in ourselves we can give ourselves more space, more contentment, more open-heartedness. Mindfulness is being present with our experience in the moment as we live it, an awareness that lets us start to take control of how we respond both to our own thoughts and emotions and to what is happening around us, and to do so with more kindness towards ourselves and others. There is a large body of research now that shows that the practice of mindfulness changes the structure and functioning of the brain itself, leading to greater happiness and quality of life, and less stress, anxiety and depression. Anybody can benefit from practising it, not just those who are stressed or depressed. Although it takes time to learn and practise, it also gives time back: it makes people more efficient and gives them more energy.

If you want to know more about what mindfulness is and what it can do for you, the Mental Health Foundation has an excellent podcast  If you want more of a feel of how mindfulness can enrich life, you might listen to Richard Hunt’s eulogy for Jim Henson or ‘This is water’ .

Mindfulness courses

The aim of these courses is two-fold:

-        to give people a taste of meditation and mindfulness and the principles behind them. They include a range of different meditation techniques, including some which take a couple of minutes, or can be done while getting on with some other activity.

-        to think about ways in which we can look after our minds and emotions. How can we help ourselves to enjoy our lives more and get more out of them? How do stress and other difficult emotions develop? How can we avoid or reduce them and deal with them when they are present? We discuss processes and strategies, not the specifics of problems. These are not therapy groups!

I have practised and taught mindfulness meditation for many years, including for the last six years in Clare, and as a tutor and DOS in Clare I also have a lot of experience of talking to stressed students. I've found that thinking through the problems, and the strategies for dealing with them, can make a very helpful difference, and adding in mindfulness techniques makes a bigger difference still. People who have done these courses (or at least the people who gave me feedback on them) have found they were able to use some of what they had learnt to real effect.

The course consists of seven sessions lasting up to an hour and a quarter, with an additional short individual session once during the course to give people an opportunity to discuss any questions they have in more detail than is possible in a group. It's best if people can come to all the sessions if possible. There is also some homework: meditation practice  every day, as far as you can manage it, some meditation exercises that take a couple of minutes or can be done while getting on with other activities, and some things to investigate about how your mind and emotions work and what helps for you.

After the course, those who want to continue and develop their mindfulness and meditation further can join an ongoing weekly group or the CU Mindfulness Society or a range of other groups. 

Courses for students 

I will be running two parallel introductory courses this Michaelmas Term and perhaps a special interest course for people with a particular kind of issue: sleep problems, stomach problems, or fatigue. The first introductory course is on Tuesdays 5.30pm - 6.45pm from 9 October–27 November, and the second on Thursdays also from 5.30 - 6.45pm from 1–29 November and 17–31 January. If you would like to come to an introductory course, please contact me at as soon as possible, and at the latest by Saturday 6 October, telling me:

- why you’re interested
- if you have any mental health issues you think I should know about
- that you commit yourself to attending at least 6 of the 8 sessions and to practising meditation every day as far as you are able to

- whether you can attend on Tuesdays or Thursdays or either day.

Please also contact me if you have any questions.

If you might be interested in a special course, please contact me by 20 October, letting me know why you’re interested, and if you feel you need to be in a small group or would be OK with a larger one. I will get back to you as soon as I have a clear picture of what is needed.



3-minute breathing space

10 minute breathing meditation

10 minute kindness meditation (or longer)

Other meditations

A body scan meditation: good for mindfulness in general, and especially insomnia:; and there are longer and shorter versions of a body scan on the mp3 link from

Other versions of the three-minute breathing space: and on the mp3 link from

Mindfulness of sounds and thoughts: and on the mp3 link from

A very quick and easy set of mindfulness practices:

If you want a very full DIY course that you can work through at your own pace, I'd strongly recommend Mindfulness: a practical guide to finding peace in a frantic world by Mark Williams and Danny Penman (Piatkus, 2011), which includes a CD of guided meditations. It's also in Clare library. You can find some of the meditations from the CD at

Another good eight-week DIY course is Mindfulness in eight weeks by Michael Chaskalson (Harper Thorsons, 2014). has a link to the complete set of guided meditations from the book.

Disclaimer: These resources offer only a taste of mindfulness and meditation. The experience of most people is that the support of a meditation/mindfulness teacher and membership of a group is of enormous benefit in furthering the development of their skills and understanding.

Mindfulness aids for the computer

Computer breaks: these are freely downloadable programmes which regularly remind you to take a break from the computer, good for both body and mind:



Meditation bell (for adding into a computer break)

Programmes to help you control your internet use:


General: StayFocusd on Google Chrome

If you have any questions about any of the above or about mindfulness and meditation please feel free to contact me: Rachael Harris at