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W h a t I s M e d i t a t i o n A n y w a y , A n d I s I t F o r M e ?W h a t I s M e d i t a t i o n A n y w a y , A n d I s I t F o r M e ?A P r i m e r o n M e d i t a t i o n , W h a t i t I s , W h a t i t ’ s N o t , H o w t o D o I t a n d H o w t o G e t S t a r t e dB yB o b M a r t i n J D , M S WB yB o b M a r t i n J D , M S W1
Introduction --------------------------------------------- What Meditation Is and What It is Not ----------- Types of Meditation ----------------------------------- Common Misconceptions About Meditation ---- Obstacles to Meditation ------------------------------ Benefits of Meditation -------------------------------- How to Meditate: Basic Instructions -------------- Creating a Meditation Routine --------------------- Meditation for Specific Goals ----------------------- Incorporating Mindfulness into Daily Life ------ The Importance of a Coach -------------------------- Meditation in Different Cultures ------------------- Ways to Learn Meditation --------------------------- Conclusion ----------------------------------------------- 04050608091011121314151617182
Introduction to the Koru Method of Teaching Meditation ------------------------------------- Research and Development ------------------------------- Key Features of the Koru Method ----------------------- Benefits of the Koru Method ------------------------------ Flexible Learning Formats -------------------------------- Exclusive Access and Unique Daily Coaching -------- Books by RH “Bob” Martin -------------------------------- Making a difference by focusing on what is good and true ------------------------------------------- Why am I doing this? ---------------------------------------- 2022242627283235373
Meditation has been practiced for thousands ofyears and offers numerous benefits for the mind,body, and spirit. This mini eBook will explain whatmeditation is and isn't, the different types ofmeditation, common misconceptions, obstacles,and benefits, and provide some basic instructionson how to meditate. Meditation has been practiced for thousands ofyears and offers numerous benefits for the mind,body, and spirit. This mini eBook will explain whatmeditation is and isn't, the different types ofmeditation, common misconceptions, obstacles,and benefits, and provide some basic instructionson how to meditate. 4
What Meditation IsMeditation is a practice in which an individual uses atechnique—such as mindfulness or focusing the mind on aparticular object, thought, or activity—to train attention andawareness and achieve a mentally clear, emotionally calm,and stable state. What Meditation IsMeditation is a practice in which an individual uses atechnique—such as mindfulness or focusing the mind on aparticular object, thought, or activity—to train attention andawareness and achieve a mentally clear, emotionally calm,and stable state. What Meditation is NotMeditation is not about forcing the mind to be empty orachieving a state of complete thoughtlessness. It is not areligious practice, although it can be spiritual for some. It isalso not a quick fix for all mental health issues. Additionally,meditation is not about escaping reality or avoiding problems.Instead, it is a way to better understand your mind anddevelop a more balanced and peaceful approach to life. What Meditation is NotMeditation is not about forcing the mind to be empty orachieving a state of complete thoughtlessness. It is not areligious practice, although it can be spiritual for some. It isalso not a quick fix for all mental health issues. Additionally,meditation is not about escaping reality or avoiding problems.Instead, it is a way to better understand your mind anddevelop a more balanced and peaceful approach to life. 5
Breath Awareness MeditationThis practice focuses on being aware of what you'rethinking, sensing, and feeling in the moment withoutinterpretation or judgment. It involves focusing on a singlepoint, such as your breath, and then watching as yourmind wanders and thoughts flow through it.Breath Awareness MeditationThis practice focuses on being aware of what you'rethinking, sensing, and feeling in the moment withoutinterpretation or judgment. It involves focusing on a singlepoint, such as your breath, and then watching as yourmind wanders and thoughts flow through it.Loving-Kindness MeditationThis practice aims to cultivate an attitude of love andkindness towards oneself and others. It cultivates an openheart by offering repeated blessings to loved ones,yourself, neutral people, and even people who aresomewhat difficult in your lifeLoving-Kindness MeditationThis practice aims to cultivate an attitude of love andkindness towards oneself and others. It cultivates an openheart by offering repeated blessings to loved ones,yourself, neutral people, and even people who aresomewhat difficult in your lifeBody Scan MeditationThis practice involves paying attention to different bodyparts in a gradual sequence. Like breath awarenessmeditation, the mind wanders, and you gently recall yourattention to your physical sensations. It is a way ofreconnecting to our physical being.Body Scan MeditationThis practice involves paying attention to different bodyparts in a gradual sequence. Like breath awarenessmeditation, the mind wanders, and you gently recall yourattention to your physical sensations. It is a way ofreconnecting to our physical being.6
Gatha MeditationThis practice uses a series of words repeated silently inrhythm with the breath to help settle the mind and buildneural pathways that support the kind of thinking andthoughts you choose to occupy your mind rather thanthoughts resulting from conditioning.VisualizationThis practice involves imagining a peaceful scene or apositive outcome to help focus your mind.Walking MeditationPractice mindfulness while walking. The practice is verymuch like Breath Awareness except that instead of bringingyour attention to your breath, you attend to the sensation ofwalking.Gatha MeditationThis practice uses a series of words repeated silently inrhythm with the breath to help settle the mind and buildneural pathways that support the kind of thinking andthoughts you choose to occupy your mind rather thanthoughts resulting from conditioning.VisualizationThis practice involves imagining a peaceful scene or apositive outcome to help focus your mind.Walking MeditationPractice mindfulness while walking. The practice is verymuch like Breath Awareness except that instead of bringingyour attention to your breath, you attend to the sensation ofwalking.7
"I can't clear my mind"Meditation is not about having a completely empty mindbut about observing thoughts without attachment."I can't clear my mind"Meditation is not about having a completely empty mindbut about observing thoughts without attachment."I don't have time"Even a few minutes a day can be beneficial."I don't have time"Even a few minutes a day can be beneficial."I can't sit still"Meditation can be practiced in various postures,including walking meditation."I can't sit still"Meditation can be practiced in various postures,including walking meditation."I keep having thoughts"It's normal for thoughts to arise during meditation. Thekey is acknowledging them without judgment and gentlybringing your focus back to your breath or chosen pointof concentration."I keep having thoughts"It's normal for thoughts to arise during meditation. Thekey is acknowledging them without judgment and gentlybringing your focus back to your breath or chosen pointof concentration.8
RestlessnessIt's common to feel restless when starting out. The key is toacknowledge the restlessness and gently bring your focus back.What you resist, persists, and what you can be with will let you be.So, acknowledging your restlessness and allowing it also allows youto let it go.RestlessnessIt's common to feel restless when starting out. The key is toacknowledge the restlessness and gently bring your focus back.What you resist, persists, and what you can be with will let you be.So, acknowledging your restlessness and allowing it also allows youto let it go.DoubtDoubting your ability to meditate is normal. Trust the process andgive it time.DoubtDoubting your ability to meditate is normal. Trust the process andgive it time.DistractionsExternal and internal distractions are part of the practice. Learningto gently return to your focus is a skill developed over time.DistractionsExternal and internal distractions are part of the practice. Learningto gently return to your focus is a skill developed over time.LifeLife tends to get in the way and our daily obligations make itdifficult to be consistent with our practice. Successful practitionerstend to have a set time and routine for their practice. The easiesttime to control is the morning before the rigors of the day begin.LifeLife tends to get in the way and our daily obligations make itdifficult to be consistent with our practice. Successful practitionerstend to have a set time and routine for their practice. The easiesttime to control is the morning before the rigors of the day begin.9
Reduces StressMeditation helps to lower stress levels by promoting relaxation.Improves ConcentrationRegular practice enhances focus and attention.Enhances Emotional HealthIt can lead to improved mood and emotional well-being.Promotes Self-AwarenessMeditation helps you develop a stronger understanding of yourself.Improves SleepRegular meditation can improve sleep quality.Pain ManagementMeditation can help manage chronic pain by changing yourperception of it.Boosting ImmunityRegular practice can enhance your immune system.Reduces StressMeditation helps to lower stress levels by promoting relaxation.Improves ConcentrationRegular practice enhances focus and attention.Enhances Emotional HealthIt can lead to improved mood and emotional well-being.Promotes Self-AwarenessMeditation helps you develop a stronger understanding of yourself.Improves SleepRegular meditation can improve sleep quality.Pain ManagementMeditation can help manage chronic pain by changing yourperception of it.Boosting ImmunityRegular practice can enhance your immune system.10
Find a Quiet PlaceChoose a calm and quiet place where you feel safe closing your eyes withoutworrying about what is happening around you. Distractions are part of thepractice, so it does not have to be perfect. Set a Time LimitIf you're just starting, try meditating for 5-10 minutes. It is helpful to have atimer. The best timer app is Insight Timer. Sit ComfortablyTake a comfortable position that respects the dignity of you. You can stand, sit,even lie down, but don’t be so comfortable you fall asleep. Posture becomesimportant only later in the practice. Find a Quiet PlaceChoose a calm and quiet place where you feel safe closing your eyes withoutworrying about what is happening around you. Distractions are part of thepractice, so it does not have to be perfect. Set a Time LimitIf you're just starting, try meditating for 5-10 minutes. It is helpful to have atimer. The best timer app is Insight Timer. Sit ComfortablyTake a comfortable position that respects the dignity of you. You can stand, sit,even lie down, but don’t be so comfortable you fall asleep. Posture becomesimportant only later in the practice. Become Aware of Your BreathForm an intention to pay attention to your breath as it goes in and out. Notice When Your Mind WandersYour mind will wander. It will go nuts. You will begin thinking of dinner, whatthat guy said yesterday, the next deadline, and so on. When you notice yourmind wandering, gently bring your attention back to your breath. Notice anyjudgments and allow them. Become Aware of Your BreathForm an intention to pay attention to your breath as it goes in and out. Notice When Your Mind WandersYour mind will wander. It will go nuts. You will begin thinking of dinner, whatthat guy said yesterday, the next deadline, and so on. When you notice yourmind wandering, gently bring your attention back to your breath. Notice anyjudgments and allow them. Be Kind to YourselfNotice and allow any judgments. Notice andallow any thoughts to judge yourself for anythoughts that arise. Simply acknowledge themand return to your focus. Remember, whatyou resist persists. Be Kind to YourselfNotice and allow any judgments. Notice andallow any thoughts to judge yourself for anythoughts that arise. Simply acknowledge themand return to your focus. Remember, whatyou resist persists.11
ConsistencyTry to meditate at the same time each day to build a habit.Practice patience and understand that restlessness is part ofthe process.Start SmallBegin with short sessions and gradually increase theduration. Don't expect immediate results. Meditation is agradual process.Use ToolsConsider the use of tools like meditation apps or guidedmeditations to kickstart your practice. These can bevaluable aids in integrating meditation into your dailyroutine, even if it's just for a few minutes.ConsistencyTry to meditate at the same time each day to build a habit.Practice patience and understand that restlessness is part ofthe process.Start SmallBegin with short sessions and gradually increase theduration. Don't expect immediate results. Meditation is agradual process.Use ToolsConsider the use of tools like meditation apps or guidedmeditations to kickstart your practice. These can bevaluable aids in integrating meditation into your dailyroutine, even if it's just for a few minutes.12
Stress Reduction: Focus on breathing techniquesand body scans to reduce stress.Improving Focus: Use concentration meditation toenhance your attention span.Emotional Healing: Practice loving-kindnessmeditation to foster positiveemotions.Stress Reduction: Focus on breathing techniquesand body scans to reduce stress.Improving Focus: Use concentration meditation toenhance your attention span.Emotional Healing: Practice loving-kindnessmeditation to foster positiveemotions.13
Mindful Eating: Pay attention to the taste,texture, and smell of your food.Mindful Walking: Notice the sensations inyour body as you walk.Mindful Listening: Fully engage inconversations without distractions.14
Having a meditation coach or teacher can beincredibly beneficial. A teacher can providepersonalized guidance, answer your questions,and help you overcome obstacles. They can alsoensure you are practicing correctly and offersupport and encouragement. A coach can tailorthe practice to your specific needs and help youdeepen your meditation practice more effectivelythan learning on your own. Investing in a coachcan accelerate your progress and help you achievethe full benefits of meditation. Having a meditation coach or teacher can beincredibly beneficial. A teacher can providepersonalized guidance, answer your questions,and help you overcome obstacles. They can alsoensure you are practicing correctly and offersupport and encouragement. A coach can tailorthe practice to your specific needs and help youdeepen your meditation practice more effectivelythan learning on your own. Investing in a coachcan accelerate your progress and help you achievethe full benefits of meditation. 15
Buddhist Meditation: Focuses on mindfulnessand concentration.Hindu Meditation: Often involves mantrarepetition and visualization.Christian Meditation: Involves prayer andcontemplation such as Centering Prayer.Secular Meditation: Focuses on meditation'smental and physical benefits without any religiousor spiritual connotations. It is often used in clinicalsettings and personal development programs.16
Books: There are many excellent books on meditation thatprovide detailed instructions and insights. Somerecommendations include: "The Miracle of Mindfulness" by Thich Nhat Hanh"Wherever You Go, There You Are" by Jon Kabat-Zinn"The Art of Happiness" by Dalai Lama and Howard Cutler“Meditation for Beginners” by Jack KornfieldApps: Meditation apps can provide guided meditations andhelpful tools to get started. Popular apps include: Insight Timer: Features a large library of free guidedmeditations (My Favorite).Balance: The best App with an AI coaching function.Headspace: Offers guided meditations for various needs.Finding a Teacher: Having a meditation coach or teacher canbe incredibly beneficial. A teacher can provide personalizedguidance, answer your questions, and help you overcomeobstacles. They can also ensure you are practicing correctly andoffer support and encouragement.RecommendationWhile books and apps are great resources for learning meditation,having a coach or teacher is often the best approach, especially forbeginners. A teacher can provide the personalized attention andfeedback necessary to deepen your practice and help you navigateany challenges that arise. 17
Meditation is a versatile and accessiblepractice that can bring numerousbenefits to your life. Whether you'relooking to reduce stress, improvefocus, or enhance emotional well-being, there's a meditation techniquethat can help you achieve your goals.Start small, be patient with yourself,and enjoy the journey towards a moremindful and peaceful life.18
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The Koru Method is a structured mindfulnessand meditation program developed by Dr.Holly Rogers and Dr. Margaret Maytan ofDuke University, both experiencedpsychiatrists and mindfulness practitioners.This evidence-based program enhancesresilience, reduces stress, and improves overallwell-being.Created for college students, the Koru Methodhas proven effective across various age groupsfrom at-risk children to Fortune 500 CEOs. Itadapts its techniques to meet participants'distinct needs, ensuring broad accessibilityand benefits.20
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Literature Review: Thorough research on mindfulness and its mentalhealth benefits, especially for young adults, to identify effectivetechniques.Pilot Studies: Initial versions were tested with college students, andfeedback was used to refine the curriculum.Clinical Trials: Empirical studies validating significant improvementsin stress, sleep quality, self-compassion, and psychological well-being.Ongoing Evaluation: Continuous refinement based on participantfeedback and new research.The Koru Method’s evidence-based approach and ongoing commitment toresearch ensure its effectiveness in helping individuals build resilience,manage stress, and improve their quality of life.The Koru Method is grounded in scientific research and developedthrough extensive study and clinical practice. Its goal is to address thegrowing mental health challenges of the world today through mindfulnessand meditation.The Development Process Involved:22
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Structured CurriculumThe Koru Method consists of five 75-minute sessions conducted once aweek. The curriculum is thoughtfully designed to build skills progressively,ensuring that participants gain a deep and practical understanding ofmindfulness and meditation techniques. Daily Practice and ReflectionParticipants are encouraged to commit 10 minutes of daily mindfulnesspractice. Additionally, they log a short reflection of their practice daily,fostering self-awareness and consistent engagement with the mindfulnesstechniques. Digital InfrastructureA robust digital infrastructure has been developed to support participantsthroughout the course. This platform allows for seamless logging of dailyreflections, access to guided meditation resources, and communication withinstructors. Personalized CoachingOne of the unique aspects of the Koru Method is the personalized feedbackand coaching provided by certified teachers. Each participant’s daily log isreviewed by their instructor, who then responds daily with tailored adviceand encouragement. This continuous interaction ensures that participantsreceive the support and guidance they need to deepen their practice andaddress any challenges they encounter. 24
Interactive and EngagingThe sessions are highly interactive, incorporating groupdiscussions, feedback, and practical exercises. Participantsare encouraged to share their experiences and learn from oneanother, fostering a supportive community environment. Practical Tools The Koru Method teaches mindfulness techniques, includingbreathing exercises, guided imagery, and mindful movement.These tools are designed to be easily integrated into daily life,helping individuals manage stress and enhance focus. AccessibilityThe Koru Method recognizes busy schedules and is designedto be accessible and manageable. The course structureensures that participants can easily incorporate mindfulnesspractices into their daily routines without feelingoverwhelmed. 25
Stress ReductionThrough regular practice, participants learn to manage stress moreeffectively, leading to improved mental and emotional health.Enhanced FocusMindfulness techniques taught in the Koru Method help improveconcentration and cognitive function, which can be particularly beneficial inacademic and professional settings.Emotional ResilienceThe Koru Method fosters self-awareness and self-compassion, helpingindividuals build emotional resilience and cope better with life's challenges.Improved SleepMany participants report better sleep quality and reduced insomnia aftercompleting the Koru program, contributing to overall well-being.Improved Tolerance and CopingLearning to watch our thoughts teaches us to increase our tolerance foruncomfortable thoughts as we learn they will quickly change and fade away.This increases our ability to cope with uncomfortable events26
Online Learning: The robust digital infrastructure allows theKoru Method to be taught online, making it accessible toparticipants regardless of location. Online sessions are interactiveand engaging, maintaining the quality of instruction. Individual Instruction: For those who prefer a morepersonalized approach, the Koru Method can be taught one-on-one.This format allows for tailored guidance and direct interaction withthe instructor, catering to individual needs and pace. Group Setting: Learning in a group setting fosters a sense ofcommunity and shared experience. Group sessions encourageparticipants to learn from each other, share insights, and supportone another through the mindfulness journey. The Koru Method's flexibility ensures that everyone, regardless of theirschedule or learning preference, can benefit from the transformativepower of mindfulness and meditation.27
Daily Coaching: An exceptional aspect of the Koru Methodis the provision of daily coaching over a limited time.Participants submit their daily practice logs through the app,which their certified teacher reviews. The teacher providespersonalized feedback and coaching, addressing individualconcerns and offering tailored advice. This ongoing interactionand support make the Koru Method uniquely effective, helpingparticipants stay motivated and deepen their mindfulnesspractice. Certified Teachers and Exclusive Access: Only certifiedKoru teachers and their students can access the Koru app anddigital resources. This ensures a high standard of instructionand support, maintaining the integrity and effectiveness of theprogram. The app provides guided meditations, mindfulnessexercises, and a platform for logging daily reflections. 28
Although meditation is recognized as a lifelong practice,determining whether mindfulness is the right investment of yourtime is the first crucial step. The Koru Method makes a promise toall its participants: Informed Decision: By the end of the course, you will haveexperienced various mindfulness techniques and new ways ofthinking. This exposure will allow you to make an informeddecision about whether mindfulness practice is right for you. Practical Application: You will learn several techniques toapply to benefit from the course immediately. These practicaltools are designed to be integrated into your daily life, helpingyou manage stress and enhance focus. Authentic Experience: Throughout the course, you willclearly understand what meditation is and is not by authenticallyexperiencing it. This firsthand experience is crucial in helpingyou determine the value and efficacy of mindfulness in your life. 29
At the end of the Koru course, your mindfulness journey doesn't have toend. The Koru Method provides several resources and opportunities tocontinue and deepen your practice: Recommendations for Further Learning: You will receiverecommendations for books, apps, and other resources to continueyour mindfulness journey. These curated suggestions will help youexplore different aspects of mindfulness and meditation, allowing youto expand your knowledge and practice. Access to Extensive Resources: Graduates of the Koru course willgain access to over 56 gigabytes of documents, audio, and video files.These resources include guided meditations, instructional videos, andcomprehensive reading materials to support your ongoing practice. Mentorship Opportunities: A mentorship relationship is availablefor those serious about deepening their practice. This involves aconversation to determine if the mentorship is a good fit and, ifappropriate, planning out relationship goals, times, and intensity. 30
Personalized Guidance: A mentorship provides personalizedguidance tailored to your needs and goals. Your mentor will helpyou navigate challenges, refine your techniques, and deepen yourunderstanding of mindfulness.Support and Accountability: Having a mentor offers asupport system and accountability, which can be crucial formaintaining and advancing your practice. Regular check-ins andfeedback help keep you motivated and on track.Goal Setting: With your mentor, you will set clear, achievablegoals for your mindfulness practice. This structured approachensures that you make consistent progress and stay focused onyour objectives.Deepening Practice: A mentor can introduce you to advancedtechniques and concepts, helping you to deepen your practiceand explore new dimensions of mindfulness.The mentorship relationship is designed to provide ongoing supportand guidance, ensuring you continue growing and benefit from yourmindfulness practice long after the Koru course has ended. Thispersonalized approach helps you to integrate mindfulness moredeeply into your life, leading to lasting positive changes.31
RH “BOB” MARTIN B O O K S B Y32
Discover a transformative journey that unites Biblical spirituality withthe profound teachings of the Tao Te Ching. "I am the Way"reimagines Lao Tzu's timeless principles using Christian terminology,making harmony, balance, and inner peace accessible to the Westernmind.Whether you're a seasoned Tao Te Ching explorer or a Biblical wisdomenthusiast, this book bridges these ancient paths, enriching yourspiritual journey with a fresh perspective.Explore universal themes of love, grace, compassion, and God'spresence through Christian theology, biblical references, and storiesof faith. Find practical insights for navigating life's complexities,nurturing inner peace, and fostering harmonious connections.Please visit the website I Am The Way to learn more about this book. You can also get your print copy here on AmazonAnd your eBook copy here on Kendall Hunt33
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If you liked The Da Vinci Code, The Left BehindSeries, or The Purpose Driven Life, you'll loveChildren of Abraham. Children of Abraham is anexciting, sprawling novel about redemption and thefailure to redeem. It asks how we, our nations and theworld would change if God made his presenceundeniably known. A host of larger than lifecharacters, each plagued with deep character flawslike pride, greed and hatred, navigate their lives asmysterious messages from God begin to appear in themedia. At first the messages are thought to come from asupreme hacker, but, as they continue, a consensusgrows that it just might be the Supreme Being.Christians, Catholics, Muslims, and Jews, theChildren of Abraham, are all affected by themessages. The cultures differ-yet one universalmessage emerges that unites them all.Children of Abraham is presently in pre publicationby a major national publisher. To be notified of thepublication date, please get in touch with the authorat rhmartin@awiseandhappylife.com35
Hello, my name is Bob Martin.I am a contemplative and meditative artspractitioner with over thirty years of experience andcertified as a facilitator/teacher in two schools ofmeditation. I am also a University Professor,mindfulness coordinator, and instructor inmeditation, law, and The Art and Science ofHappiness. My teaching blends Eastern andWestern thinking, brain science, and practical lifeexperiences.With a Juris Doctor and Master of Social Workdegree, I am a healthy, happy man in my 70s,blessed with a loving family, wonderful friends, andmarvelous teachers. I have authored two bookspublished by a major national publisher: TheChildren of Abraham, a novel, and I Am The Way,an interfaith devotional.36
In my experience, the greatest obstacle to a meaningfuland happy life is ourselves. We often create shields toprotect our vulnerability, but true happiness comes fromdropping those shields and embracing vulnerability withauthenticity. This is where I do my work.My journey from being a mob lawyer in Miami during theCocaine Cowboy days to studying under Hua Ching Ni, a72nd-generation Taoist Master, transformed my life. As acertified meditation teacher, I find joy in helpingstudents understand the true essence of meditation andexplore what it means to go with the flow. I have manystories to share and would love to chat about leading ajoyful, meaningful, effective, and efficient life.37
It is my turn to give back. Every morning, I get upwith one question in the front of my mind: “Have Idone enough?” This work is, I hope, an answer tothat question.If you would like to contact me and chat about thepossibility of mindfulness and joy, please visit mywebsite A Wise and Happy Life and click on any ofthe contact links or email me atbob@awiseandhappylife.com 38