Cultivating Resilience during COVID-19
When the future is unclear and our path forward is out of our control, it can be tricky to stay calm and grounded. We have put together some resources to help us be ready to respond with thoughtfulness and wisdom to whatever comes our way during this uncertain time.
Take our Self-Guided "Class"
Get started with Koru Mindfulness with our Self-Guided "Class". Our book, the Mindful Twenty-Something, will guide you through a 4 week introduction to the fundamentals of mindfulness and help you develop the habit of a regular mindfulness practice. De-stress, develop your mindfulness skills, and build up the skill of gratitude during these difficult times.
Use our hand washing Gatha
Practice mindfulness while you protect yourself from COVID-19. Experts say you need to wash your hands for 20 seconds to really get rid of those germs. To lighten your mood and have a little fun with all that hand-washing, use this little meditation poem.
Link your breath to the words of the poem. Repeat it twice, which is 6 full breaths, and about 20 seconds. Change the words if you like. Check your skepticism and give it a go. See what you notice. We figure we might as well get a little mindfulness practice in while we are washing up!
Breathing in, I feel the warm water on my hands
Breathing out, I feel the slippery soap on my hands
Breathing in, I rub my hands together
Breathing out, I release tension
Breathing in, I feel my hands touching each other
Breathing out, I smile.
An Introduction to Mindfulness Meditation
Mindfulness is about developing the ability to be fully attentive to all the moments of your life, reducing the amount of time you spend worrying about the future or fretting about the past. An important aspect of mindfulness is developing a non-judgmental, accepting, even curious, attitude about your moment-to-moment experience. The more you develop this attitude, the less you will feel overwhelmed by changes and challenges in your life.
Listen to Holly Rogers break down what mindfulness is and how you can get started with mindfulness meditation.Play 1.5 Min Intro
Practice Breath Awareness
Your breath is an ideal focus for meditation because it is always present and always changing. This is one of our most popular guided meditations and it's useful when you want to practice a simple, core mindfulness technique. Our app has a 3, 5, and 10 min version of this guided meditation.
Focus on your Belly 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. 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.
Our app has a 3, 5, and 10 min version of this guided meditation.
Do a Gatha Meditation
A gatha is a series of words that is used to help focus your mind during meditation. Useful when you feel distracted and unable to settle your attention on your breath. Our app has a 10, 15, and 20 min version of this guided meditation. Before diving in, make sure to listen to our short intro to Gatha.
We've created a special Gatha for you to use while hand-washing. Download hand-washing Gatha.
Share these Resources
Community is really important in times like these. Share these resources with your loved ones so that we can all support each other staying grounded.
Ready for more resources?
We have a ton more of resources available for you on this site, including our students most frequently asked questions. If you are hungry for more, make sure to check out these other resources.