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Learn to meditate

Koru Mindfulness is an evidence-based program specifically designed for college students, teaching mindfulness and meditation to manage stress and reduce anxiety. You will learn skills that help calm and focus your mind, including breathing exercises, guided imagery, body scan, and more! Through learning how to be more mindful, you may experience less stress, better sleep, and less self-judgment.

Koru Basic An introduction to mindfulness and meditation. This class meets weekly over four weeks and includes 75-minutes of instruction from a certified Koru Mindfulness teacher. Students will learn 2-3 new meditation techniques each week and engage in a short daily practice consisting of meditation, mindful moments, and gratitude.
Koru 2.0 An “advanced” class for students who have completed Koru Basic or already established mindfulness meditation practice. This class meets weekly over four weeks and includes 75-minutes of instruction from a certified Koru Mindfulness teacher. New meditation techniques will be taught in this course, including loving-kindness and seated yoga.
OUTbreath Edition for LGBTQ+ Folks This offering of Koru with Kyle is intended specifically for folks who hold minoritized identities of sexuality and gender (MIoSG), commonly referred to as “LGBTQ+” folks. There will be no adjustments to the course content, just with the added sense of belonging that everyone in the space is a part of the MIoSG community (or a supportive ally). Allies are welcome to enroll; however, please make space for MIoSG folks during debriefs and commit to contributing to safety for everyone in attendance.
“Stay Woke & Meditate” Mindfulness for People of Color This offering of Koru with Felicia is intended specifically for University of Rochester faculty, staff, and students of color. There will be no adjustments to the course content, just with the added sense of belonging.
Mindful Men of Color This offering of Koru with Deontae McLachlan is intended specifically for University of Rochester faculty, staff, and students of color who identify as male. There will be no adjustments to the course content, just with the added sense of belonging.
Peaceful Warriors – Meditation for Women of Color This offering of Koru with Mary Mendez-Rizzo is intended specifically for University of Rochester faculty, staff, and students of color who identify as female. There will be no adjustments to the course content, just with the added sense of belonging.
Pause and Listen for the Eastman Community This offering of Koru with Melina Esse is intended specifically for the Eastman Community. There will be no adjustments to the course content, just with the added sense of belonging to help Eastman folks reduce performance anxiety, get in a state of flow, and decrease overall stress.

Want to learn more about your Koru teachers? See their bios here!

Sign up for our workshops below!

Summer Koru

Koru 2.0 with Kyle: Tuesdays May 31st, June 7th, 14th, and 21st from 6-7 PM

Trauma-Informed Statement

The team of UR Koru teachers are committed to the expectation that all individuals in our courses who seek our services should be met with a safe, welcoming, and respectful environment. Our Koru teachers are knowledgeable about the impact of trauma, recognize how trauma can manifest in the body and mind, incorporate trauma-informed mindfulness practices into their teaching, and actively seek to prevent re-traumatization.

However, we acknowledge that mindfulness practices are not a cure-all to emotional distress and/or trauma. Those who are living with trauma and engage in mindfulness practices, particularly sustained attention to their internal experience, may experience heightened emotions of traumatic stress and/or potential re-traumatization. If at any point you notice signs of distress or are triggered, our Koru teachers are available to meet with you privately to help better support you in your mindfulness practice and connect you to any on-campus therapeutic resources you may need.

In addition to your Koru instructor, I strongly encourage you to contact the many other support services on campus that stand ready to assist you.

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The Entire U of R Community: 

Rave reviews

Here’s what people are saying about their experience learning to meditate.

“Learning how to meditate and be more mindful was one of the best things I’ve done as a student here. I’ve struggled with anxiety for many years and became really overwhelmed by everything by my sophomore year. My grades started to fall as I slept less and tried to take on more and more. I’m so thankful for the skills I learned in this class. It’s not only made me a better student but it’s also made me a happier person!”

“As a graduate student, most of my time is spent in the lab. As I focused more and more on my research, I struggled with a mind that never stopped racing. Because of this class, I am better able to manage my day-to-day stresses. My thoughts may still be bouncing all over the place at times, but I’m not as stressed out about it anymore.”

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