Carden School Practice

These videos were filmed in June 2017 after our first year of Mindfulness@Carden. Choose your favorite and follow along:

The mindful body scan involves mindfully observing what you are experiencing in your body—without trying to change anything. Many find this practice one of their favorites because it is often easier to maintain focus than trying to focus on one's breath, and most of the time it does result in significant physical relaxation. You may find this particularly useful before bed or when your mind is overactive.
Length: 4:08 minutes
Ages: 4-Adult

Mindful breath meditation involves observing your breath while quieting your mind. The mind will frequently wander (often several times per second). Each time you notice it has wandered, you simply need to gently refocus yourself, acknowledging that this is what minds do rather than putting oneself down for such a short attention span. Refocusing should always be a moment of kindness towards oneself, and it also where most of the therapeutic benefits come from. Many people find it help to use one of these options to help maintain focus on the breath:

• Silently say, "Peace in (for inhale), peace out (for exhale)" or use similar mantra.
• Silently count each breath up to 10 and then begin again (remember: mindfulness is not a competition sport—no need to keep score).
• Putting your hand over your belly and notice it rising and falling.
• Noticing the sensations of your breath move in-and-out as your breathe.
• Notice the temperature of the air as you breathe in and out.

Length: 2 minutes
Ages: 6-Adult

Beanie baby meditation involves "rocking" a favorite stuffed animal to sleep using your belly. This is a great one for younger children at bedtime or nap time or as a way to slow down at any time of the day. Please have your stuffed animal ready before hitting play.
Length: 2:42 minutes
Ages: 3-Adult

Kindness or compassion meditation is often a favorite for lifting one's mood. This is a guided meditation where we send "well wishes" to various people. Because it is guided, many find it easier to focus for this meditation.
Length: 3:30 minutes
Ages: 4-Adult

A great option before homework, this sound meditation serves as the "core practice" in the MindUp curriculum we use at Carden. Listen to the chime for as long as you can until you can no longer hear it.
Length: 1:20 minutes
Ages: 3-Adult

In this guided meditation, you will be directed to mindfully eat a single piece of chocolate—you can, of course, use a piece of fruit, raisin, nut, or any other food. This is a fun way to practice when you don't feel like meditating.
Length: 3:38
Ages: 4-Adult