By Hanifah Jones
Staff Writer
While your college years can be the best of your life, they can also be the most stressful. Koru Meditation is a great way to combat the everyday stresses of young-adulthood.
Between research papers, class readings, two assignments that are due on the same day and group projects where you’re basically doing all of the work, it is not uncommon to find yourself feeling stressed and overwhelmed. That’s where Koru Mindfulness comes in.
Mindfulness is a form of meditation that focuses on present experiences. According to Mayo Clinic, Mindfulness has been shown to relieve stress, anxiety, insomnia and high blood pressure.
Here are a few tips for achieving Mindfulness:
Take the Time
You may say you don’t have time to try meditation, but unlike more traditional approaches, Koru Mindfulness can take as little as five minutes a day and is flexible to suit your schedule.
“Try to do short sessions,” said Cherl Kling, a counselor at the Susquehanna Counseling Center who is in the process of getting Koru-certified. “Students are much more successful if they do five or ten minutes a day, every day as opposed to one long session,” Kling further explained.
Self-Awareness
There’s an old saying, “no one knows you quite like you do,” and that applies directly to meditation. You can begin your journey to mindfulness just by being aware of what’s going on in your life and addressing it. Mindfulness is very focused on the present.
“A lot of the stress and anxiety people experience has less to do with what is happening in their lives as much it is how [they] are reacting to what is going on,” said Scott Kershner, the university champlain and licensed Koru instructor.
“The loops our mind goes in, build the stress and anxiety. These mindfulness exercises help students understand and get a handle on their thought process,” Kershner continued.
Take a Deep Breath
Breathing is one of the core elements of meditation. When taking a deep breath, contract your diaphragm, the muscle between your ribs and stomach.
As you inhale, expand your stomach to ensure you are using your diaphragm. This allows your lungs to inflate, naturally relaxing your body and relieving tension. This is known as belly breathing and a large aspect of Mindfulness.
Inhale through you nose and exhale through your mouth; this allows you to regulate your heart beat, gradually slowing your heart rate.
Pay Attention to Your Body
Notice the ways stress takes a physical toll on your body. From stress acne to that random headache you get before a big exam, your mind and body are interconnected. Focus on how your body feels and how it responds to meditation.
Pay attention to every as pect of your senses, like the tingle of your toes, the noises you may hear, the taste of the cookie you just ate. This allows your body to focus on things other than what may be causing you stress.
Self-Love
Self-love is about more than face masks and fancy bath bombs, and has a relevant place in Mindfulness. It is about accepting and loving yourself, flaws included, allowing you to truly appreciate your body and mind.
If you get a bad grade or have a day that is less than stellar, use self-love as an incentive to improve rather than beating yourself up about it. “Mindfulness is a process,” Kling said. “Sometimes you’ll have better days than others.”
Koru Mindfulness at Susquehanna consists of four programs which take place in four weeks. “We teach students a variety of techniques and we encourage students to use the various skills,” Kershner explained.
The benefits of Koru Mindfulness can also be in the palm of your hand. There is a Koru app available in the Apple and Google Play stores that allows for you to track your mindfulness practices.
If you are interested in joining a session, you can contact the Counseling Center at counseling@susqu.edu