St. Lawrence University

St. Lawrence University

4 Seasons


It is widely known that one of the many secrets to a happy and healthy life is getting enough sleep, yet many of us struggle with sleep deprivation. Due to our fast-paced and at times stressful lives, maintaining a healthy sleep schedule can become an aſterthought. The standard amount of sleep for optimized cognitive function is 8 hours per night, but stress and restlessness before bed can make reaching that amount feel impossible. To combat this issue, Caravan has created a special program for everyone at St Lawrence University to help you receive the peaceful sleep you deserve.

This program is designed to help you get the best night’s sleep possible. The classes integrate mediation, breathing techniques, and morning movement into your daily routine in order to guarantee a fulfilling night’s rest, and optimal energy the following day. The benefits of sleep are endless and overall imperative to wellbeing. Implementing a nightly routine that allows you to keep the mind, body, and spirit calm will allow for a good night’s rest and as a result a better daily life.

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St. Lawrence University
  • 10 Min Clearing & Grounding

    Episode 1

    A stimulating morning workout that will kickstart all day long energy, clear unwanted thoughts, and turn on your brain. This practice will sync your body with your mind and boost your heart rate. The quick tapping exercise allows the body to release stress through the regulation of the nervous sy...

  • 10 Min Spinal Wakeup

    Episode 2

    This quick morning wakeup routine is a fully seated practice that will get your energy flowing, your body warmed up, and your breath moving. It's important to move your spine in many different forms and positions at least once a day. Waking up your spine in the morning will leave you feeling good...

  • 8 Min Energizing Routine

    Episode 3

    A quick energizing morning routine to jump start the energy you need for a big day. Scan your body, get your spine and breath moving- take this at your own tempo. Open up some familiar yoga moves and go a little faster and deeper than you normally may. This sequence will allow for proper circulat...

  • 10 Min Morning Energizer

    Episode 4

    A quick yoga inspired morning workout you can do every single day. Wake up your body with this perfect combination of stretching and power. This practice will have your blood circulating bright and early, allowing immune system cells to do their job and keep you strong and healthy.

    PROPS: Mat


  • 10 Min Sun Salutations

    Episode 5

  • 10 Min Sleep Better

    Episode 6

    Embark on a meditative journey to sleep. Learn how to sit on your mat with yourself and place aside outside worries. Cytokines, a protein that regulates immunity, are produced and released during sleep. Plug in your phone, set your alarm, and prepare for a deep and relaxing rest to boost immunity...

  • 5 Min Unwind Your Day

    Episode 7

    Take this restorative pose at the end of your day to unwind and practice mindfulness. Focus on alleviating tension built up in the body from excessive sitting and being in flight or fight mode. Prepare for a deep restful sleep that will produce and release cytokines to regulate the immune system....

  • 5 Min Hearing & Moon Meditation

    Episode 8

    Tune into the pattern of your breathing with sense memory. In this practice we combine your own human sensations with the outside world. Connect the idea of listening with the idea of the moon. Listen to your body, ask what it needs, allow for adjustments, and become fully present in your inner w...

  • 10 Min Mantra Meditation

    Episode 9

    Implement this mantra into your mediation to remember who you are and why you come to your practice. This meditation will remind you of the best and kindest version of yourself and give you the tools to relax into this space. Meditation contributes to a strong and effective immune system by regul...

  • 10 Min Feel Your Breath

    Episode 10

  • 3 Min Calm Breath

    Episode 11

    Drop into your body with this calming and de-stressing breath. Use this breath whenever you find yourself going nonstop - take a second to calm down and bring your energy way down. At home, light a candle, break out your go to essential oil, close the blinds, and remind yourself you're taking a m...

  • 3 Min Ocean Breath

    Episode 12

  • 5 Min Equal Breath

    Episode 13

  • 5 Min Exhale Focused Breath

    Episode 14

  • 5 Min Alternate Nostril Breathing

    Episode 15

    This practice will take you on a journey to three different breaths that build on each other to create an entire breath work sequence. This exercise will help you quiet the mind, leave you with a feeling of relaxation, and reduce stress and fatigue. This relaxation will help strengthen the immune...