The Sewanee MindBody Lab

Sewanee's MindBody Lab (MBL), housed within CAPS, is a free, evidence-informed program designed to help students develop skills for managing stress, regulating emotions, and enhancing resilience through mindfulness training and biofeedback. The program combines mindfulness coaching, meditation, breathing techniques, guided imagery, and heart rate variability (HRV) biofeedback to increase self-awareness and strengthen physiological and psychological regulation. While the MBL has traditionally been offered to individual students, it has expanded to include specialized programming for athletic teams. The MindBody Lab for Athletes delivers these same evidence-based skills in a group format, incorporating sport-specific guided visualizations and mental performance strategies to help athletes reduce performance anxiety, improve focus, and optimize performance.

Meditation Recordings

Paced Breathing

This meditation is a foundational one for MindBody Lab. It’s a simple technique that involves intentionally slowing and regulating the breath. Research suggests that extending the exhalation is associated with increased activity of the parasympathetic nervous system, the body’s “rest and digest” response. Activation of this system can promote relaxation, improve heart rate variability, and help you regulate stress. This meditation involves inhaling to a mental count of 4, holding the breath in for 2 counts, and exhaling to a mental count of 6. You can vary the count according to what feels right for you.

Short Body Scan

MindBody Lab exercises often end with a brief body scan, which helps bring attention to the physical sensations you are experiencing in the present moment. Research suggests that even short body scan practices can foster a greater sense of calm by strengthening the connection between mind and body. In this meditation, we ask you to scan your body, from head to toe, noticing any tension or discomfort, and releasing that tension if you are able.

Colors Breathing

Visualizing colors can provide the mind with something concrete to focus on, decreasing racing thoughts and anchoring you to the present moment. In this meditation, we ask you to visualize a color you associate with peace and happiness. For several breaths, you will imagine inhaling that color, and those feelings of peace and happiness, and letting them spread through your body. With each breath out, you will visualize exhaling the color gray and anything stressful or negative in your life.

Progressive Muscle Relaxation (PMR)

This exercise was created in the 1920s and is currently widely used in educational, clinical, and other wellness settings. It is based on the idea that systemically tensing then releasing muscle groups can reduce physical tension and promote mental calm. Research suggests that it can improve sleep quality and anxiety. Our MindBody Lab version of PMR takes you from your head down to your toes and typically ends with a short body scan.

Loving Kindness Meditation (LKM)

Loving kindness meditation has its roots in early Buddhist traditions. Over the past several decades, it has become increasingly popular in the United States through various meditation programs. Studies suggest that LKM can increase positive emotions, self-compassion, empathy, and social connectedness. The LKM we use in MindBody lab is a simple practice that involves silently offering wishes of goodwill to ourselves and others.

Guided Imagery: The Beach

Guided imagery lets us use our imaginations to create calming mental experiences. Research has shown that imagery-based relaxation techniques can improve emotional wellbeing, particularly when practiced regularly. The beach is one of the most commonly used settings because it often evokes feelings of relaxation and openness. This meditation invites you to imagine being on a beach, hearing the waves and feeling the sunlight and ocean breezes. 

Guided Imagery: The Forest

Forest guided imagery invites you to cultivate a sense of calm and connectedness with the natural world. At Sewanee, where we are surrounded by the forests of the Domain, we can draw on familiar landscapes to make this practice feel especially meaningful. Research suggests that imagining being in natural environments can reduce stress, improve attention and mood, and promote relaxation. This meditation takes you down a forest path to the front porch of a safe and cozy cabin.

Kirtan Kriya

Kirtan Kriya is a meditation practice from the Kundalini Yoga tradition. Research suggests that it may reduce stress, improve mood, enhance attention and memory, and increase markers of healthy brain function. Versions of Kirtan Kriya can be found on streaming platforms, and it can be chanted or sung. The version we provide here is about 12 minutes. We recommend reading these instructions carefully before starting: 

  • Sit comfortably with your spine upright and your eyes closed or gaze lowered. 

  • For 2 minutes, you will chant out loud these sounds: “sa, ta, na, ma,” which are traditionally understood to represent the cycle of life.

  • As you say each sound, tap your thumb to a different fingertip:

    • Sa = thumb to index finger

    • Ta = thumb to middle finger

    • Na = thumb to ring finger

    • Ma = thumb to pinky finger

  • We recommend alternating hands for each round. You may wish to visualize the sounds flowing in through the crown of the head and out through the center of the forehead.

  • For the next 2 minutes, you will whisper “sa, ta, na, ma,” continuing to tap the fingers.

  • For the next 4 minutes, you will silently repeat “sa, ta, na, ma,” continuing to tap the fingers. 

  • For the next 2 minutes, you will once again whisper.

  • For the final 2 minutes, you will chant out loud. 

  • Finish by keeping your eyes closed, taking several slow, deep breaths, and releasing any tension in your muscles.

Humming Breath (or "Bee Breath")

This meditation is sound-based and is a traditional yogic practice that has been described in yoga texts for centuries. In this practice, a gentle humming sound is made during the exhalations, similar to the sound of a buzzing bee. This creates vibrations in your body that many find soothing. Research suggests that Humming Breath may reduce stress and anxiety by encouraging slow breathing and stimulating the parasympathetic nervous system. You will be guided in this meditation to inhale fully and then begin humming, drawing out the exhalation until you need to breathe again, and continuing to hum on the exhales.

References

Here are some of the articles we've used in the creation of MindyBody Lab, along with some books we love.