Move into Mindfulness

Reduce stress, increase focus and develop practical coping skills through our Move into Mindfulness programs. Beginner and advanced classes are offered year-round for WashU employees at no cost. 

Contact Meg Krejci to request a customized program
for your team.

Mind Body Stress Reduction (MBSR)

This 7-week series meets once week during the lunch hour to give you practical coping skills to manage stress.

All WashU employee and spouses welcome.

Series One: Mindfulness – The Basics

Dates OfferedTimeLocationRegistration
Tuesdays
February 1 – March 15, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Wednesdays
April 6 – May 25, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Tuesdays
September 6 – October 18, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
7-week lunch hour series. For recordings, visit the mindfulness audio library.
‘Mindfulness – The Basics’ Program Description

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. Includes:

  • A series manual with weekly 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 & informal practices

Series Two: Mindfulness – Beyond the Basics

Prerequisite: Mindfulness – The Basics

Dates OfferedTimeLocationRegistration
Wednesdays
February 2 – March 16, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Tuesdays
April 5 – May 24, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Wednesdays
September 7 – October 19, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
7-week lunch hour series. For recordings, visit the mindfulness audio library.
‘Mindfulness – Beyond the Basics’ Program Description

Prerequisite: Mindfulness – The Basics

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.

  • A series manual with weekly emails and assignments
  • 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

Momentum – Mindfulness Practices to Support Health & Happiness

Dates OfferedTimeLocationRegistration
Thursdays
February 17 and 24, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Thursdays
 April 18 and 25, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Mondays
May 16 and 23, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Thursdays
July 21 and 28, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Mondays
August 15 and 22, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Mondays
November 7 and 14, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Tuesdays
December 6 and 13, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
‘Momentum’ Program Description

At Washington University, we are building a Momentum for Mindfulness. 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.

Mindfulness Drop-in Sessions

Drop in to the present moment!

Virtual sessions hosted by Meg Krejci.

Mindfulness Circle
Mondays
1:30 – 2 p.m.
REGISTER ≫
Tuesdays
8 – 8:30 a.m.
on hold for summer
Wednesdays
1:30 – 2 p.m.
on hold for summer
Open to all employees.
Danforth Mindfulness Group
Thursdays
12 – 1 p.m.

Request to be added to the distribution list.
Email Patience at graybill@wustl.edu
– or –
Send a Request to Microsoft Teams Group
Open to Danforth employees.

Diversity, Equity & Inclusion

A collaboration between Meg Krejci, Mindfulness Consultant and Erin Stampp, in the Office of Diversity, Equity & Inclusion.

All WashU students, staff, and faculty welcome.

Healing Ourselves Series 1 – Uncovering Implicit Bias Through Mindfulness

Dates OfferedTimeLocationRegistration
Wednesdays
March 2 – 16, 2022
8:30 – 9:30 a.m.Instructor-Led via ZoomREGISTER ≫
Thursdays
September 8 – October 22, 2022
12 p.m. – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Series One Description

In this 3-part series, 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. 


Healing Ourselves Series 2 – Staying in Difficult Conversations Through Mindfulness

Dates OfferedTimeLocationRegistration
Wednesdays
May 4 – 18, 2022
8:30 – 9:30 a.m.Instructor-Led via ZoomREGISTER ≫
Thursdays
October 6 – 20, 2022
12 – 1 p.m.Instructor-Led via ZoomREGISTER ≫
Series Two Description

In this 3-part 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.


Drop-in Sessions: Special Perspectives – Mindful Connections

Dates OfferedTimeLocationRegistration
Thursdays in 202211 – 11:30 a.m.Instructor-Led via ZoomREGISTER ≫

Mindfulness Audio Library

Visit our on-demand audio file library for meditations.