Find a Class About Resources Account. Your course materials in the palm of your hand Thanks to the Koru Mindfulness mobile app, you will be able to access all your course materials via your smart phone. Download Now! Improves working memory capacity —memory part of brain grows Enhances ability to pay attention Improves executive decision making due to increase in grey matter in meditators as seen on MRIs Increases quality of life Rivals antidepressants in easing symptoms of depression Prevents drug and alcohol relapse KORU Key Factors Taught in small diverse groups Requires commitment to attendance Focused and brief Self-calming skills Active teaching with language that resonates.
Quick Links. Email ghn louisville. Grows compassion , self-awareness, and perspective Increases regulation of emotions Reduces stress, worry and fear. Improves working memory capacity —memory part of brain grows Enhances ability to pay attention Improves executive decision making due to increase in grey matter in meditators as seen on MRIs Increases quality of life Rivals antidepressants in easing symptoms of depression Prevents drug and alcohol relapse. Mar 29, Version 2.
Ratings and Reviews. App Privacy. Size Category Education. Compatibility iPhone Requires iOS Mac Requires macOS Languages English. First, notice the judgment. Were you really "bad" because you forgot to meditate? Probably not. See if you can notice when you have those kinds of judging thoughts about yourself or others.
Now as far as trying to get your meditation practice more regular, it may be helpful to designate a specific time each day for it. It's tricky for students, because your schedules tend to be different every day.
You'll get up for an early class one day, then sleep in until your afternoon class the next. That kind of irregularity makes it hard, but not impossible, to consistently work meditation into your day. Try setting your phone to go off at a certain time each day to remind you. Or put a sticky note on your computer to remind you to spend ten minutes watching your breath when you open it up.
Or put your meditation log by your bed to remind you to do it before you go to sleep or when you wake up in the morning. If you just count on remembering and working it in at different times each day, you are much less likely to consistently get your practice in. Surprisingly, you don't need to do anything about the judging thoughts. Just notice you're having them.
As you begin to notice them without fighting them, your relationship to those thoughts will change. And that's when they start to go away. If you try to order your mind to stop judging, it will just judge more. If you just pay attention and "see" the judgments, they will begin to melt away. Developing the willingness to let thoughts and feelings be what they are is critical to the practice of mindfulness.
If you're judging, you're judging. Letting go of an agenda and not striving all the time to make things different. Cultivating feelings of patience and kindness. All of these attitudes will contribute to your sense of well-being as you increasingly keep your attention focused on the present moment.
Seeing things as they are and being willing to accept each moment as it is, does not mean living a life of passive resignation. It is only through clearly seeing each moment as it is that we develop balance and wisdom, which then leads to effective actions that can result in positive change.
We would just encourage you to go ahead and take note of the things that are pretty good in your life, even if in the moment you don't actually feel a sense of gratitude. The point of the exercise is to bring your awareness to some of the good things in your life, regardless of how much gratitude you feel at that particular time.
It's okay if it's just a cognitive exercise, without a lot of emotional impact. Sometimes you may notice nice, warm, fuzzy feelings of thankfulness.
Other times, you may feel grumpy and unhappy despite identifying several things in your life that you could feel grateful for. As with all our mindfulness practices, we're not trying to force any particular feeling. We just want you to bring awareness to some of the positive aspects of your life.
Be willing to observe and accept whatever response arises. What would it look like if you were really good? Maybe if you meditated an hour every day?
How about an hour twice a day? Is there any gray space in between? It's so hard to avoid making these kinds of judgments. I find that the standards we hold ourselves to for being "good" are usually absurdly high.
For example, I think that signing up for this class and coming to the sessions is extremely good. Most people wouldn't even move that far in the direction of personal growth and greater awareness.
A less judgmental way of thinking about this is to notice it felt hard to get started with meditation and be curious about what strategies you can employ to get through that. Which brings us to the whole issue of procrastination, which is a huge issue for many students. Procrastination often arises because the thought of getting started with our task is too unpleasant and aversive, maybe because the task seems too hard or maybe because it doesn't seem very interesting or maybe just because we don't know where to start.
Often the thoughts that go along with this have to do with thinking about how long it will take to finish or how hard it will be to get it perfect. What are the thoughts you have when you notice you are procrastinating on getting started on meditation? Are they similar to the thoughts you have when you are procrastinating on some other task? Can you just sit with the feeling, try not to judge it, and then shift your attention to the sensations in your body as you move ahead with your task?
For example, if you remember you need to do your meditation practice but just don't feel like getting started, notice the feeling of "not wanting to" and then move your attention to your body as you sit or stand in that moment.
If you are standing, take a seat and notice how that feels in your body. Notice any thoughts you have about not wanting to do it or not knowing how to do it or liking it or not liking it. Anything at all can come up. You've already started. Perhaps then you can carry on for a few minutes and see what happens. Of course you do! We all want our bad feelings to be gone and life to be easier.
Once again, we find you are perfectly normal! The truth is, though, that sometimes we have uncomfortable feelings. The more we fight and struggle against them, the worse things get for us. It's OK to feel dread about getting started writing.
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