Move into Mindfulness

Use mindfulness and other healthy ways to lower stress.

Message from Meg,

Use your practice to come back to the present moment – taking care of self and the needs of the moment, with loving attention.
Using a conscious breath in/out – dropping the shoulders;
calming the anxiety and fear
letting go of tension in the body/mind
trusting the precautions and advised modified working/relating methods/sheltering at home
patience with the uncertainty and the duration of this “time”
accepting of the recommended changes (even if you don’t want them)

I’m hopeful that maybe this pandemic will help us realize how interconnected we all are; how the health and wellness of human beings everywhere impacts all of us and that we are all in this together. In this moment of crisis, with the challenges to come, this work is more important than ever. 

Sending you a virtual elbow bump.   Keep calm and keep practicing.

Meg

Zoom Virtual Offerings for Move into Mindfulness (MBSR) – Starting July

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.

The Basics – 7 week series

Medical Campus – All are welcome!
Thursdays, 7/9-8/27 (skip 7/23), 12-1 pm
Register here!

Beyond the Basics – 7 week series

All are welcome!
Tuesdays, 7/7-8/25 (skip 7/21), 12-1 pm
Register here!

Advanced Series Two – Momentum – 2 week series

Open to all!

Wednesdays, 7/8 & 7/15, 12-1 pm
Register here!

Wednesdays, 7/29 & 8/5, 12-1 pm
Register here!

Mondays, 8/3 & 8/10, 12-1 pm
Register here!

Wednesdays, 8/12 & 8/19, 12-1 pm
Register here!

Sessions Available on Request

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

Virtual Mindfulness Community, Conversations & Care Weekly Sessions

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

Mindful Connection: Faculty and Physicians

Mondays, 11:00 – 11:30 am (Skip Monday, June 29, 2020)

Register here!

Postdocs Connecting – Mindfulness Minutes

Tuesdays, 1:30 – 2:00 pm

A PDF with the link to join this session can be found in the ‘Files’ section of the Move Into Mindfulness Microsoft Team. If you have any issues accessing the team or file, please email Amanda Lefever.

Mindful Connection: Residents and Fellows

Tuesdays, 5:00 – 5:30 pm (Skip Tuesday, June 30, 2020)

Register here!

Mindful Connection: D&I Perspectives

Thursdays, 11:00 – 11:30 am

A PDF with the link to join this session can be found in the ‘Files’ section of the Move Into Mindfulness Microsoft Team. If you have any issues accessing the team or file, please email Amanda Lefever.

Danforth Mindfulness Group

Spring 2020

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

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

Mondays, 1:30 – 2:00 pm (Skip Monday, June 29, 2020)
Register here!

Thursdays, 1:30 – 2:00 pm (Skip Thursday, July 2, 2020)
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.

Mondays: The Power of Hope in Uncertain Times

This is a 30 minute group. 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.

Facilitator- Meg Krejci

Zoom Link- https://wustl-hipaa.zoom.us/meeting/register/tJ0pc–przIqGdRynPUl5i6NOhJA_wUGPL3A

Mondays- 10:00 – 10:30 am

Tuesdays: Cultivating Peace as Your Greatest Strength

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 30 minute we learn to drop in, 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.

Facilitator- Meg Krejci

Zoom Link- https://wustl-hipaa.zoom.us/meeting/register/tJYocu-vqTIqGNQnILmHbaX5nwdmsc51nnRh

Tuesdays- 10:00 – 10:30 am

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

Discuss and learn mindfulness concepts and techniques in this 30 minute group to explore the inquiry of your present moment experience, discover patterns and triggers, build a set of mindfulness practices & tools to fill your well.

Facilitator- Meg Krejci

Zoom Link- https://wustl-hipaa.zoom.us/meeting/register/tJAvfumsqjouE9Vf3FfsuIm0n8QINXWE6IGj

Wednesdays- 10:00 – 10:30 am

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 30 group 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.

Facilitator- Meg Krejci

3:00 – 3:30 pm- Elementary and Pre-K:
4:00 – 4:30 pm- Middle School:
4:30 – 5:00 pm- High School & College Kids Back Home:
Zoom Link- https://wustl-hipaa.zoom.us/meeting/register/tJAqdO6orjMiE9zj1aSxIdrDnpB6e0EUvEVj

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).

Facilitator- Meg Krejci

Zoom Link- https://wustl-hipaa.zoom.us/meeting/register/tJIsdumuqTwpE9D7mWgYVaILErXlAzeCrCwb

Fridays- 10:00 – 10:30 am

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

Register Now for 2020 Sessions

The Basics

Campus & Location Date Register
School of Medicine
Becker Medical Library, 7th floor, King Center
1/29-3/11

Registration Closed

Danforth Main Campus
Danforth University Center Room 234
1/28-3/10 Registration Closed
North Campus
Online Series (Open to all campuses)
4/9-5/21 Registration Closed
West Campus
Library A/B

7/7 – 8/25
No class 7/21

Register: The Basics

School of Medicine
CAM 1

7/9 – 8/27
No class 7/23

Register: The Basics

Beyond the Basics

Location Date Register
School of Medicine
Online Series
4/8-5/20
no class 4/22

Registration Closed

Danforth Main Campus
Online Series
4/7-5/19
no class 4/21
Registration Closed
West Campus
Library A/B
9/29-11/17
no class 10/6
Register: Beyond the Basics
North Campus
Room 1312
9/30-11/18
no class 10/7
Register: Beyond the Basics
School of Medicine Main Campus
Center for Advanced Medicine 2
10/1-11/19
no class 10/8
Register: Beyond the Basics

 

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.


Register Now for 2020 Sessions

Series One: Momentum

Location Date Register
Danforth Main Campus
DUC Goldberg Lounge
1/30 & 2/7

Registration Closed

School of Medicine
Olin Residence Hall, Room 200
2/3 & 2/10

Registration Closed

West Campus
Library A/B
2/13 & 2/20

Registration Closed

North Campus
Conference Room 1312
2/27 & 3/5

Registration Closed

School of Medicine
Online Series
4/6 & 4/13

Registration Closed

Series Two: Momentum Continued

Location Date Register
Danforth Main Campus
Brown Lounge
7/8 & 7/15 Register: Series Two
West Campus
Library A/B
7/29 & 8/5 Register: Series Two
School of Medicine
Olin Residence Hall, Room 200
8/3 & 8/10 Register: Series Two
North Campus
Conference Room 1312
8/12 & 8/19 Register: Series Two
School of Medicine
Olin Residence Hall, Room 200
11/2 & 11/9 Register: Series Two

 

Move Into Mindfulness: Drop In Sessions

“It’s clear we are creating a momentum for mindfulness! I invite you to continue your mindfulness practice with our drop-in sessions we are planning for 2020. As we increase our momentum for mindfulness practice we help build a better, kinder, more compassionate community. One that serves both inner and outer spaces, in our personal lives and our shared lives. Currently, the drop in session are hosted in the Olin Residence Hall, but look for remote access and dates on other campuses.

See you there!  ~Meg

Location Drop In Date
School of Medicine
Olin Residence Hall, Room 200
3/2/20
School of Medicine
Olin Residence Hall, Room 200
6/15/20 – cancelled
School of Medicine
Olin Residence Hall, Room 200
7/13/20 – cancelled
School of Medicine
Olin Residence Hall, Room 200
9/28/20
School of Medicine
Olin Residence Hall, Room 200
12/7/20