Mindfulness: Learn to Meditate

Our Mindfulness Program, formerly called “Koru Mindfulness”, was initially developed and then further refined over 10 years by Holly Rogers, MD; Margaret Maytan, MD; and Libby Webb, LCSW, all of whom work (or have worked) at the counseling center at Duke University, so they understand college students and their experiences. Please visit the Koru Mindfulness website for more information. 

There have been thousands of studies on the effects of mindfulness and meditation. Some of these studies seem particularly salient for the Carleton community. One randomized, controlled study, looked at the effects of the Mindfulness program we utilize. Findings include medium to large effect sizes on 4 metrics:  mindfulness, self-compassion, perceived stress, and sleep. 

Additional findings (citations available on request) of other recent studies of the impact of brief mindfulness training include:

• A two-week mindfulness training was correlated with a 16% increase in GRE reading scores and reduced mind wandering (2013).
• Brief mindfulness training reduced the negative outcomes associated with stereotype threat (2012).  
• A brief mindfulness meditation practice reduced implicit race and age bias (2015).
• Mindfulness practice reduced aggression in college students (2016).

All these outcomes contribute to the equitable, inclusive, and supportive community we aspire to at Carleton, in addition to increasing every individual’s capacity to better manage stress

Mindfulness 101 is a 4-session introductory class that will teach you the skill of mindfulness. It will also help you build the habit of using it in your life on a regular basis – both through formal practices (i.e. meditation), or informal mindfulness strategies in your life.

• Spring Term Date(s): Weeks 3 through 7 on Thursdays @ 1:45pm-3:00pm (4/17, 4/24, 5/1, 5/15). Note: The 4th and final session will be on 5/15, not 5/8
• Register for Mindfulness 101 on this registration page.

Mindfulness 201 is a 4-session intermediate class that builds upon the mindfulness skills that you have learned in Mindfulness 101. Mindfulness 201 teaches additional skills and new meditations, while serving to help establish and refine daily and weekly mindfulness practices, with the support of a small-group to practice alongside each week. It is recommended that all participates complete Mindfulness 101 (or have already had mindfulness/meditation practice) before continuing to Mindfulness 201.

• Spring Term Date(s): Weeks 7 through 10 on Wednesdays @ 3:15pm-4:30pm (5/14, 5/21, 5/28, 6/4).
• Register for Mindfulness 101 on this registration page.

During Midterm break, give yourself some intentional time to be mindful and restful – Join us on Midterm Monday of each term for a Mini Silent Retreat! During the retreat you will engage in a variety of meditation and mindfulness activities between 1pm-5pm. Breaks and snacks will be provided in-between activities. The retreat is facilitated by an instructor, and there is no expectation that any participants talk during the retreat. Silence is entirely encouraged to support the mindfulness of the retreat!

• Spring Term Date: Midterm Break Monday, May 5th @ 1pm-5pm
• Register for the retreat on this registration page.

Yes! There are many additional Meditation & Mindfulness Opportunities at Carleton. Check them out at the Meditation @ Carleton Page through the Office of the Chaplain.