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.
On this page:
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 Offered | Time | Location | Registration |
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Tuesdays February 6 – March 26, 2024 (No class March 12, 2024) | 12 – 1 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
Wednesdays September 11 – October 30, 2024 (No class October 9, 2024) | 12 – 1 p.m. | Instructor-Led via Zoom | REGISTER ≫ |
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 Offered | Time | Location | Registration |
---|---|---|---|
Wednesdays February 7 – March 27, 2024 (No class March 13, 2024) | 12 – 1 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
Tuesdays September 10 – October 29, 2024 (No class October 8, 2024) | 12 – 1 p.m. | Instructor-Led via Zoom | REGISTER ≫ |
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
Nature Series 2024
Dates Offered | Time | Location | Registration |
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Dates Coming Soon! | Instructor-Led via Zoom | TBD |
Momentum Series 2024
Dates Offered | Time | Location | Registration |
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January 30, 2024 “Mindfulness practices to help with the winter blues and tips to befriend the season.” | 12-12:45 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
March 25, 2024 “Mindful Movement – support less pain and greater mobility” | 12-12:45 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
May 29, 2024 “Mindful eating” | 12-12:45 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
July 22, 2024 “Sleep cycles & rhythms of the season” | 12-12:45 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
September 30, 2024 “Breath of life” | 12-12:45 p.m. | Instructor-Led via Zoom | REGISTRATION CLOSED |
November 18, 2024 “Heart coherence” | 12-12:45 p.m. | Instructor-Led via Zoom | REGISTER ≫ |
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 – 1:30p.m. | REGISTER >> |
Danforth Mindfulness Group
Mondays 12 – 12:30 p.m. Request to be added to the distribution list. | Email Patience at graybill@wustl.edu – or – Send a Request to Microsoft Teams Group |
Diversity, Equity & Inclusion: Healing Ourselves
A collaboration between Meg Krejci, Mindfulness Consultant and Erin Stampp, in the Office of Diversity, Equity & Inclusion.
All WashU students, staff, and faculty welcome.
Series 1 (each series 3 weeks) | Dates Offered | Time | Location | Registration |
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Part 1: Implicit Bias | Mondays April 1, 8, 15, 2024 | 11:30 a.m. – 12:30 p.m. | Instructor-Led via Zoom | REGISTER ≫ |
Part 2: Difficult Conversations | Mondays April 22, 29, May 6, 2024 | 11:30 a.m. – 12:30 p.m. | Instructor-Led via Zoom | REGISTER ≫ |
Series 2 (each series 3 weeks) | Dates Offered | Time | Location | Registration |
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Part 1: Implicit Bias | Tuesdays Aug 6, 13, 20, 2024 | 8:30 a.m. – 9:30 a.m. | Instructor-Led via Zoom | REGISTER ≫ |
Part 2: Difficult Conversations | Tuesdays Sept 10, 17, 24, 2024 | 8:30 a.m. – 9:30 a.m. | Instructor-Led via Zoom | REGISTER ≫ |
Healing Ourselves Part 1 – Uncovering Implicit Bias Through Mindfulness
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:
- Practice ways to manage our “fight/flight/freeze” response and
- 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 Part 2 – Staying in Difficult Conversations Through Mindfulness
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 Offered | Time | Location | Registration |
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Every other Thursday in 2024 *starting 1/25/24 | 11:30 a.m. – 12:30 p.m. | Instructor-Led via Zoom | REGISTER >> |
Mindfulness Audio Library
Visit our on-demand audio file library for meditations.