Koru Mindfulness Meditation


Koru Mindfulness Poster

Course Resources

Instruction to Mindfulness

Class #1


Belly or diaphragmatic breathing: Belly breathing is a calming skill that you can use to calm yourself if you are feeling anxious or to quiet your mind to help with sleep. You will be taught to breathe deeply, inhaling by using your diaphragm to push your stomach out rather than using the muscles of your chest wall to fill your lungs.

Guided Belly Breathing


Dynamic breathing: Dynamic breathing is a very active skill that you can use if you are restless, anxious or tired, and need to a way to focus your attention and energize your body. Students use dynamic breathing when they are tired or worried and still have lots of work to finish.


Body scan: In this meditation you will learn to use physical sensations in the body to anchor your awareness in the present moment.

Guided Body Scan

Class #2


Walking meditation: When practicing walking meditation, you learn to use as your anchor to present-moment awareness the sensations in your feet as you slowly walk across the floor. Students use walking meditation when they are too sleepy or too restless to meditate sitting still.


Gatha: A gatha is a series of words, sometimes referred to as a meditation poem that you use to help you focus your mind during meditation. Many students find that their minds wander so much that they can’t keep their attention in the present for even a moment. A gatha provides you with a stronger anchor for your wandering mind. Students use gathas when they feel very distracted and unable to settle their attention on their breath.

Class #3


Guided Imagery: Guided imagery is a way of calming your body and mind if you are feeling particularly anxious or stressed. Using all of your senses, you imagine yourself in a comfortable and safe place, which allows your physiology to quiet and calm. Students use guided imagery if they are dealing with high levels of stress or worry.


Labeling Thoughts: An important aspect of mindfulness meditation is the ability to notice your thoughts and then, without judgment, release them, returning your attention to your object of meditation, most commonly the sensation of your breath as it enters and leaves your body. Labeling is a technique that makes it easier to release your thoughts and return to your present moment experience. Students use labeling to strengthen their ability to stay non-judgmentally present with the goings-on in their busy minds.

Class #4


Eating meditation: With eating meditation, you learn to pay very careful attention to all of the sensations involved in eating, as well as the thoughts and feelings you have when you eat. Eating meditation enhances the pleasure in eating and allows you to consume your food in a more healthy way, listening to the reactions and needs of your body.


Labeling Feelings: This meditation builds on the labeling practice from last week, providing you a skill for managing strong feelings that may arise during meditation. Sometimes identifying the feelings that are underneath persistent or recurring thoughts can be very helpful, keeping you from getting carried too far away from the present moment.


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