Move into Mindfulness

Use mindfulness and other healthy ways to lower stress.

Zoom Virtual Offerings for Move into Mindfulness (MBSR)

This program consists of 7 weeks of classes meeting once a week during the lunch hour to give you practical coping skills to manage stress. See full description of the courses below. 

The Basics – 7 week series

THIS EVENT IS ONLY OPEN TO WASHU EMPLOYEES AND SPOUSES.

Mindfulness-The Basics is the first half of the Mind Body Stress Reduction Series where we gain mindfulness skills of holding our attention in the present moment with kindness and learning to let go of judging and striving as we explore and experience the body-centered practice of Mindfulness.

  • Guided instruction in mindfulness techniques: Breath Awareness, Body Scan, Sitting Meditation, Mindful Movements, Mindfulness of Physical Sensations, and Mindful Eating
  • Exercises to enhance awareness in everyday life
  • Daily home practice suggestions for formal & informal practices

All campuses welcome!
Tuesdays, January 26-March 9, 12 – 1 pm
Register here!

Beyond the Basics – 7 week series (Prerequisite – The Basics)

THIS EVENT IS ONLY OPEN TO WASHU EMPLOYEES AND SPOUSES.

Mindfulness-Beyond the Basics is the second half of the Mind Body Stress Reduction Series where learn to direct our mindfulness skills of holding our attention in the present moment toward our stressors. These stressors may include: life events, pleasent and unpleasant events, thoughts, emotions, reactivity triggers, communication style, relationships, others & community.

  • Guided instruction in mindfulness techniques: Breath Awareness, Body Scan, Sitting Meditation, Mindful Movements, Mindfulness of Physical Sensations, Thoughts and Emotions, Mindful Eating, Mindfulness Listening, and Communication
  • Exercises to enhance awareness in everyday life
  • Daily home practice suggestions & formal and informal practices

*Prerequisite for taking this session is Move Into Mindfulness-The Basics

All campuses welcome!
Wednesdays, January 27-March 10, 12 – 1 pm
Register here!

Momentum – 2 week series

Rooted in Hope for 2021
January 14 & 21, 12-1 pm
Register here!

February 25 & March 4, 12-1 pm
Register here!

Sessions Available on Request

Contact Meg Krejci to request sessions for your department or team.

Virtual Mindfulness Drop-in Sessions

Sessions hosted by Meg Krejci to allow for community connection and mindfulness practice across all campuses.

Mindfulness Circle – Drop Into the Present Moment – All Are Welcome

Mondays, 1:30 – 2:00 pm
Register here!

Tuesdays, 8:00 – 8:30 am
Register here!

Wednesdays, 1:30 – 2:00 pm
Register here!

Thursdays, 10:00 – 10:30 am
Register here!

Danforth Mindfulness Group

Thursdays, 12:00 -1:00 pm

Request membership on distribution lists:
Email Patience Graybill: graybill@wustl.edu
OR Send a Request to the Microsoft Teams Group

Diversity, Equity & Inclusion

Healing Ourselves Series 1: Uncovering Implicit Bias Through Mindfulness

This 3-part series is a collaboration between Mindfulness Consultant, Meg Krejci and the Office of Diversity, Equity and Inclusion, Erin Stampp, and is open to all students, staff, and faculty.  Participants will use mindfulness practices to uncover implicit biases within themselves to support their work toward positive change.  Our brain focuses on protecting us and can inhibit our ability to lean into the discomfort of acknowledging bias and staying in difficult discussions.  We are better prepared to be partners in the work for positive social change when we:

1) Practice ways to manage our “fight/flight/freeze” response and
2) Understand how our perceptions impact our ability to be change agents. 

These practices can become tools for engaging in difficult conversation and anti-oppression work without shutting down or getting burned out. 

  • Thursdays, February 25 – March 11, 8-9 am – Join here!
  • Wednesdays, September 1 – 15, 5-6 pm – Join here!

Healing Ourselves Series 2: Staying in Difficult Conversations Through Mindfulness

In this series we work with the tool of mindfulness to expand our capacity to be present and notice how it supports our work for equity and justice.  We move from not only learning about ourselves and the biases we carry to becoming more able to lean into unpleasantness and cultivate compassion. This is the foundational work needed to build the community and connection that will support healing and restoration needed for transformation.

The 3 sessions include:  lean into unpleasant, cultivate compassion and moving into action in support of one another and healing, connecting and supporting positive change.

  • Thursdays, April 1 – 15, 8-9am – Join here!
  • Wednesdays, October 6 – 20, 5-6pm – Join here!

Special Perspectives: Mindful Connections Drop-in Sessions

These drop-in sessions are a collaboration between Mindfulness Consultant, Meg Krejci and the Office of Diversity, Equity and Inclusion, Erin Stampp, and is open to all students, staff, and faculty. With intention and practice we have the ability to make meaning during these challenging times – growing our compassion to ourselves and others in the process.

These 30 minute community building sessions will include an opening mindfulness practice, discussion about topic, and a closing mindfulness practice.  These are come as you can, come as you are sessions!

Every Thursday, 11:00-11:30am

Register here!

Zoom Virtual Mindfulness Sessions for Managing Stress During These Challenging Times

Sessions hosted by Meg Krejci on key topics for helping people cope with these challenging times.

Stay tuned for mindfulness recordings on these topics that you can access on demand.

Join the above Mindfulness Circle drop-in sessions for live Mindfulness practices with Meg.

Mondays: The Power of Hope in Uncertain Times

Learning mindfulness practices that will help build the mindfulness muscle of returning to the present moment, and the choice muscle of choosing a helpful mindset of HOPE – this too shall pass and good will prevail, which opens a space of possibility; of learning and growth into our day.

Tuesdays: Cultivating Peace as Your Greatest Strength

Learning mindfulness practices to access the stillness, peace, and calm that is always here in this moment.  In this session, access and retain this sense of peace, as we move into the demands of the day and respond appropriately, spontaneously with confidence in what is needed next.

Wednesdays: Resilience and Well-being: How am I being and how deep is my well?

Discuss and learn mindfulness concepts and techniques in this session to explore the inquiry of your present moment experience, discover patterns and triggers, build a set of mindfulness practices & tools to fill your well.

Wednesdays: Mindful Parenting: Kids as Co-Workers

We are home with our kids trying to be productive for work, while homeschooling our kids, and trying as best we can to be loving towards those closest to us.  How can we handle this situation?  Mindfulness can help manage your stress and your kids stress as we learn to practice mindfulness together.  In this practice we will learn anatomy of stress – same goes for the kids!  We will explore age appropriate mindfulness practices that will support in the moment relief and genuine connection.

Fridays: FIRST- Self Care

The gift of the breath during a Pandemic and the stay at home orders to lower your stress levels.  Explore mindfulness practices to access in the difficult moments, and learn a number of breathing techniques to exercise the lungs, reset and rebalance the ANS, and take care of you – NOW. And (it’s never not now).

Mind-Body Stress Reduction (MBSR)

As part of our 8ight Ways to Wellness, this program teaches people how to:

Reduce stress and anxiety
Increase focus & concentration
Manage health problems
Live more fully productive lives

Mind-Body Stress Reduction utilizes both formal and informal mindfulness meditation practices. Mindfulness can be described as non-judgmental, non-striving, moment-by-moment attention. It is often called present-centered awareness, a state of consciousness that has been shown to have health benefits for the autonomic nervous system, to increase immune function, and to increase alpha and theta brain waves, which are present in deep states of relaxation.

Mindfulness is a way to access your inner resources and move towards greater balance, control and peace of mind, and, designed to give you practical coping skills to deal with everyday stress. This program consists of 14 weeks of classes meeting once a week during the lunch hour. The program is split into Mindfulness-The Basics and Mindfulness-Beyond the Basic.

Mind Body Stress Reduction Series

Mindfulness–The Basics

The first half of the series we gain mindfulness skills of holding our attention in the present moment with kindness and learning to let go of judging and striving as we explore and experience the body-centered practice of Mindfulness.


Mindfulness–Beyond the Basics

The second half of the Mind Body Stress Reduction Series we learn to direct our mindfulness skills of holding our attention in the present moment toward our stressors. These stressors may include: life events, pleasant and unpleasant events, thoughts, emotions, reactivity triggers, communication style, relationships, others and community. 

Prerequisite:
Mindfulness-The Basics


These sessions include:

  • A Series Manual with weekly chapter emails and assignments
  • Guided instruction in mindfulness techniques, (MP3 format): Breath Awareness, Body Scan, Sitting Meditation, Mindful Movements, Mindfulness of Physical Sensations, and Mindfulness of Thoughts & Emotions
  • Exercises to enhance awareness in everyday life
  • Daily home practice suggestions for formal and informal practices

 

Move Into Mindfulness: Advanced Series

Series One: Momentum

At Washington University, we are building a Momentum for Mindfulness in 2020. As we us continue to move forward with our mindfulness practices we will naturally find some obstacles on our path. In this series we will continue to cultivate our practice of daily Mindfulness, building on our foundation of moment to moment awareness skills. We will address the stress challenges that trigger resistance, avoidance, clinging to a particular outcome, and, other habitual tendencies that generate additional stress. As we learn to welcome the challenges, we turn challenges into opportunities for continued practice, and greater levels of engagement in life, health and well-being.


Series Two: Momentum Continued

In this series we will continue our momentum for Mindfulness practice.  We will build our present moment attention skills towards greater depths of stillness, cultivating the capacity to step out of the thinking mind into a space of rest; and peace of mind and body.