Be Mindful to Yourself

Koru Mindfulness & You


University of Baltimore

Mindfulness is the key to unlocking your own inner thoughts

Amie Daniel, Staff Writer

As Spring Semester shifts into full bloom, (despite the icy walkways and school closings), students may be finding themselves already yearning for a break. Despite the reality that Spring Break won’t arrive until mid-April, there is something that can be done to get some relief from deadlines, research projects, social obligations, and beyond. Incorporating mindfulness in one’s day to day life is a simple way to take a “break” from the feelings of anxiety, being overwhelmed, and stress. Mindfulness is the act of honing the skill of bringing attention to one’s present moment, and to do so without judgment. Data has shown that practicing mindfulness positively affects the areas of stress, sleep, and self-compassion.

Koru Mindfulness is an evidence-based curriculum focused on teaching mindfulness, meditation, and stress management for college students and young adults. A koru is a spiral shape that emulates that of a young unfurling silver fern frond and symbolizes new life, growth, strength and peace. This curriculum, created by Lilly Webb and Holly Rogers of Duke University, aims at creating a stable center for those engaged in the program and enables them to optimize their growth as they spiral outward with their own practice.

More information about the program can be found online at The webpage includes background information, a regularly updated blog, and helpful student resources. The best way to become engaged individually is to download the mobile app. Here, users can begin practice with guided meditations that advance week by week. The app allows you to log your progress, check in on helpful tips, monitor your stats, and make use of tutorials. With the use of the app, creating a steady habit is a breeze! The more consistent the practice, the greater success students will have.

As user friendly as the app is, there is nothing better than calling on fellow students and support from trained staff to begin the journey of incorporating mindfulness meditation into your daily life. Counseling and Career Services Center is sponsoring a four-week Koru Mindfulness Class for students. The class will meet every Thursday in Howard Hall. HW114 between 10-11:15 am from March 7th – March 28th and will be led by Dr. Joy Stephens. This is the not the first running of this type of class. Students who participated in past sessions had great success and this trend will surely continue. Joining the class allows for a greater commitment to developing your own practice. With support from Dr. Stephens and fellow peers, there is a higher level of accountability than going alone. Students who participate will have the opportunity to learn many different skills with focus on deep breathing, visual imagery, mindful eating, mindful walking, and more. Registration is required to join the class. Boot up a computer and head to To get more information regarding the class, contact Dr. Stephens at [email protected].

The chance to incorporate mindfulness is always there. It can be as simple as bringing awareness to your posture, taking five full deep breaths, or noticing how your body feels. Beginning with these simple acts is a sure-fire way to spark a love affair with mindfulness that will breathe new life into each day.