Woman in yoga and meditation seated position

Mindfulness & Meditation

Allow us to support you with mindfulness, meditation, breath work, and healing sound sessions as a way to cope with life experiences.

In these sessions, we will create a space to connect, learn, and develop self-care practices that can be used in our daily lives. As we navigate both online and in-person classes, and all the other changes in our lives, join us to improve your overall well-being.

Mindfulness is paying attention to our experience in a way that allows us to respond rather than react. It is a quality of inner-stillness that is always available, even when life or circumstances feel out of our control and chaotic. It is possible to be mindful/aware/pay attention to everything in our experience including anything we experience through our five senses (sight, hearing, smell, taste, touch), as well as our thoughts and emotions.

Meditation involves practice that consists of many techniques such as mindfulness and breath work that can help train and condition the mind to be calmer, kinder and patient. It is a practice that involves both mind and body and can enable a state of attention, awareness and relaxation. There are many ways of meditating and there is no one right way to practice.


Health Center Info.

Student Health Services
  • Bldg. 67B is OPEN and will be providing all medical and mental health services.
  • Bldg. 9E will be temporarily closed until further notice

June 17 & 18
Bldgs. 67B & 9E will be CLOSED. Limited remote telehealth services available by phone and Zoom; contact Student Health Services at (909) 274-4400 for information, to schedule appointments, and to speak to a Registered Nurse.

June 20 - July 3:
Bldg. 9E will be OPEN for limited medical and mental health services. 
Bldg. 9E - Hours of Operation: 
Monday through Thursday: 8:00am – 6:00pm
Fridays: CLOSED

July 8 & 9:
Bldgs. 67B & 9E will be CLOSED.  
NO HEALTH SERVICES STAFF, NO REMOTE, NO IN-PERSON, AND NO TELEPHONE SERVICES AVAILABLE. For local community clinics or additional information, visit our webpage at For assistance with an URGENT Mental Health Crisis, call (909) 274-4400, press “2” to be connected immediately with a mental health case manager.  For serious and life-threatening emergencies, CALL 911 IMMEDIATELY.

Beginning July 10:
Bldg. 67B will be OPEN for medical and mental health services for the remainder of Summer Intersession.
Bldg. 9E will be temporarily CLOSED until further notice.
Bldg. 67B – Hours of Operation:
Monday through Thursday: 8:00am – 6:00pm  
Fridays: CLOSED

To make an appointment:
Call: (909) 274-4400

Registration | Patient Portal Login

Cancellation Policy for Medical & Mental Health Appointments: Must cancel 24 hours prior to appointment time to avoid incurring a $5 no-show fee, which must be paid before any new appointments can be scheduled.

Sign up for a Session

Join us in person at our beautiful planetarium for a relaxing mindfulness and meditation session filled with striking visuals and tranquil sounds. We will have time to connect, breathe, rest, and lighten the daily challenges of school and life.


  • Relief from stress & anxiety
  • Increased focus
  • Aid in emotional health
  • Greater mind-body connection
  • Increased compassion & empathy - the ability to care for ourselves and others
  • Aid in self-regulation - controlling our emotions and behaviors


A Mindful S.N.A.C.K.

The next time you're feeling stressed out, overwhelmed, or unsure, reach for a moment of calm awareness: a mindfulness S.N.A.C.K. Here's how to do it:

S.Stop Just stop whatever you're doing. (Stopping, by definition, requires us to begin again. We can always begin again.)
N.Notice What is happening within and around you?
A.Accept This is a tricky one. Whatever it is you're struggling with (time, kids, sleepiness, frustration) acknowledge it for what it is, without judgment.
C. Curiosity  Ground yourself with questions about your experience and environment: What am I feeling? What do I need right now?
K. Kindness Respond to yourself and others (mistakes and all) with kindness and observe how that helps things get back on track.
Credit: By Carla Naumburg, PhD (

Mindfulness Apps

Breathing Exercises

Tummy Breath

"I am gentle and kind with myself as I grow and change."

Sit or lay comfortably. Place your hands on your stomach. Breathe in deeply through your nose and feel your hands rise and then feel them lower as you slowly exhale through your mouth. Continue to feel the rise and fall of your hands as you breathe in and out.


Bee Breath

"This is a new day. I am a new me.

Sitting comfortably, gently place the tops of your pointer fingers on your ears and close your eyes. Breathe in through your nose and then hum quietly as you slowly breathe out.

Lotus Flower

Shoulder Roll Breath

"I accept all my emotions and express them in a healthy way."

Get comfortable in your seat. As you take a slow deep breath in through your nose, raise your shoulders up towards your ears. Breathe slowly out through your mouth, lowering your shoulders as you exhale. Repeat slowly, rolling your shoulders up and down in time with your breath.

Ocean Breath

"I feel safe in the flow of life that is always changing.

Breathe in deep through your nose. Keep your mouth closed, exhale while you make the sound of the ocean or ocean waves in the back of your throat.

Rock Cairn at Ocean

Square Breath

"I love myself just the way I am."

Breathe in for a count of four, and hold for a count of four. Then breathe out to a count of four, and wait for a count of four before breathing again. You can draw a square in the air while you breathe, to help you stay on track.

Stones forming a square

Take 5 Breathing

"I am free to choose thoughts of joy and I keep my thoughts positive."

Sit comfortably, resting one hand in front of you with fingers outstretched like a star and the pointer finger of your other hand ready to trace your hand. Starting at the base of your thumb on the outside of your hand, breathe in slowly through your nose as you slide your pointer finger up to the top of your thumb. Breathe out slowly and slide your pointer finger down the inside of your thumb. Breathe in as you slide your finger up the next finger and breathe out as you slide down. Continue breathing in and out as you trace your whole hand.


"Meditation has helped me be more relaxed and be more positive throughout my days."

"I feel less stressed and more able to deal with life even after just one session. I love it!."

"I love these meditation session! Helps me with anxiety and being more present."

"What a beautiful environment Andrea provided, such a pleasant voice to listen to. I could sense her energy flowing through the screen and it was a beautiful 30 min. I appreciate this fantastic resource. I will share this experience with my classmates and I hope they can use it."

"Excellent exercises to learn how to cope with stress. Thank you for providing these classes. 'Pause and take a moment' was something I learned today that I will take with me when starting my classes."

"These resources have helped me several times when things get hard. Especially the grounding and breathing techniques to help bring myself back in the moment when my mind starts to get clouded by anxious thoughts."

Andrea Torres

Andrea TorresAndrea Torres, M.S., MFT,

Professor/Counselor, Yoga Alliance MT100, Mindful Educator Essentials, Mindful Schools

"Hello, I am Andrea, a facilitator of mindfulness, meditation and breath work. I have served this community as a counselor and professor, teaching students about self-awareness, self-care, and wellness. I have worked with all ages and diverse populations and I personally was a first generation community college student at Mt. SAC. I believe in the ability of every person to make positive changes in their life with guidance and support through things like therapy and safe spaces to share and connect with others. Join me to connect and share and learn new coping skills and strategies for your overall well-being. I look forward to sharing space with you!"


Easy Mindfulness Practices

Mindful Guided Meditation

Good Grief! Defining & Working with Grief

  • 988 Suicide Prevention Lifeline
    988 or 1-(800) 273-TALK(8255)
    Deaf and Hard of Hearing Crisis Support
    TextHEARME” to 839863, available 24/7
  • In Crisis?
    Text HELLO to 741741
    CRISIS TEXT LINE   |   Free 24/7, Confidential