Mindfulness: Learn to Meditate

Mindfulness originated with its roots in Eastern philosophies and religions, especially Buddhism. Today Mindfulness is explored all over the world in both secular and religious ways. For more information, visit The History & Origins of Mindfulness.

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.

Increase your understanding of mindfulness and meditation techniques through regular weekly practice. Students will connect mindfulness skills to physical movement (i.e. walking, stretching and other intentional movement). Students will identify at least 2 skills that they will continue to practice to support their well-being and identify an intention/goal for utilizing those skills. This class is based on the curriculum developed by the Mindfulness Institute of Emerging Adults and includes connection activities, lecture/debrief at the beginning of each class, mindfulness mini skills, meditation and physical movement activities.

• This is an academic class that counts towards the Physical Education requirement.
• Register for this class through Workday as you would your other academic classes.

This course explores the science of well-being, with specific emphasis on related skill development. Topics covered include neuroplasticity, learned optimism, gratitude, flow, character strengths, meaning, positivity resonance, positive relationships and love. Students will practice strategies such as becoming aware of the present, use of breath, working with thoughts, strengthening focus, labeling and working with emotions, lovingkindness meditation, cultivating positive emotions and reducing time spent worrying about the future or fretting about the past.

• This is an academic class that counts for 3 Credits. Note: this course DOES NOT count for the Physical Education requirement.
• Register for this class through Workday as you would your other academic classes.

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!

• The Silent Meditation Mini-Retreat is currently not being offered, but might be return later in the academic year.
• If you are interested in a future mini-retreat, please email healthpromotion@carleton.edu.

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