What is the Koru Mindfulness Program

If you’d like tools to improve your sleep, quiet the inner critic, calm a racing or ruminating mind; or if you simply yearn for more focus and calm in your life, you might really like Koru Mindfulness! Koru Basic offers an evidence-based introduction to mindfulness and meditation skills which can be helpful when you’re feeling stressed and pressured, or just want to get more satisfaction from your experiences. Participants will learn a variety of mindfulness skills to practice, both in and outside of this 4-week class, ideally leading to better management of emotional stress and enjoying your life. There will also be opportunities to practice mediation skills at 1/2 day silent retreats. Questions? Email healthpromotion@carleton.edu.

History of Koru

Koru was initially developed and then further refined over 10 years by Holly Rogers, MD; Margaret Maytan, MD; and Libby Webb, LCSW, all of whom work (or have worked) at the counseling center at Duke University, so they understand college students and their experiences. Please visit the Koru Mindfulness website for more information. 

Research about Koru

There have been thousands of studies on the effects of mindfulness and meditation. Some of these studies seem particularly salient for the Carleton community. One randomized, controlled study, looked at the effects of the Koru program itself. Findings include medium to large effect sizes on 4 metrics:  mindfulness, self-compassion, perceived stress, and sleep. 

Additional findings (citations available on request) of other recent studies of the impact of brief mindfulness training include:

  • A two-week mindfulness training was correlated with a 16% increase in GRE reading scores and reduced mind wandering (2013).
  • Brief mindfulness training reduced the negative outcomes associated with stereotype threat (2012).  
  • A brief mindfulness meditation practice reduced implicit race and age bias (2015).
  • Mindfulness practice reduced aggression in college students (2016).

All these outcomes contribute to the equitable, inclusive, and supportive community we aspire to at Carleton, in addition to increasing every individual’s capacity to better manage stress

Koru Classes / Retreat Schedule and Registration

Koru Basic Classes

  • Course Overview: Learn simple ways to manage stress, sleep better, be more present, and less self-critical. Koru Basic will be offered twice this term (same class and content)
  • Section 1
    • Dates: Friday’s on 9/30, 10/7, 10/14, and 10/21
    • Time: 1pm-2:15pm
    • Location: Emailed to participants (will be at Carleton)
    • Registration is closed.
  • Section 2
    • Dates: Thursday’s on 10/20, 10/27, 11/3, and 11/10 
    • Time: 1pm-2:15pm
    • Location: Emailed to participants (will be at Carleton)
    • Register here

Koru 2.0 Classes

  • Course Overview: Koru 2.0 is a 4 session course that will reinforce the skill of mindfulness. It’s designed to help as you continue to develop your mindfulness muscle. Whether you’ve been meditating everyday since Koru Basic or not at all, we will take the practice a bit further, aiming to lengthen and strengthen your meditation practices and get you more in the habit of living with greater mindfulness. *Participants must have taken Koru Basic before taking Koru 2.0.
  • TBD: Check back about availability for Koru 2.0 classes or email pgordon@carleton.edu

Silent Meditation Retreat

  • Overview: Join this beginner’s meditation retreat and learn simple mindfulness practices!
  • Date: 10/17
  • Time: 1pm – 5pm
  • Location: Emailed to participants
  • Register here