This one-hour session is designed to either stand alone as part of a Workplace Wellness or Employee Benefits Program or to introduce one of the retreats or weekly course options below. 

The session is comprised of didactics, guided experiential practices, and a scientific basis for introducing the benefits and evidentiary foundation for mindfulness practice in the workplace. 

Participants will walk away with a better understanding of the negative impact of chronic stress, the scientific rationale and the value of mindfulness at work, and how to immediately implement a number of simple and effective mindfulness practices for improved wellbeing. 

All participants will receive a digital handout detailing the techniques taught in the session including how, when, and why to practice the techniques and the specific scientific benefits. 

For a modest additional cost, audio recordings of the techniques can be provided for sustained guided practice after the session. 

Click here to download the Mindfulness 101 flyer to learn more.

A day of mindfulness and wellness can cultivate deeper personal and professional satisfaction for associates, executives and/or leaders. During a half-day or full-day retreat, participants will be introduced to a variety of topics focused on self-care, stress management, and mindfulness. Many of the topics taught in the 4-week and 8-week course will be covered but in a more condensed format. Retreats are informational and also heavily experiential with sustained periods of practice and relaxation techniques. 

Participants can expect the same scientific rigor and explanations provided in our weekly courses along with additional relaxation practices, light mindful movement, and mindful eating practices over shared healthy meals. 

Retreats can be held onsite in the workplace or at an off-site location, and are highly personal­ized to each client's needs. Half-day retreats last between 3 and 4 hours and full-day retreats last between 6 and 8 hours depending on the preference of the client. 
Both retreats include access to a variety of digital handouts and online audio guided practices for sustained support. 

Click here to download the Workplace Mindfulness Retreat Flyer to learn more.

Evidence supports daily mindfulness practice in order to maximize full benefit and learnings, even if just for sixty seconds. While 1-hour sessions offer a great introduction, research shows it takes between 4 and 8 weeks to form reasonably robust new habits. Participants will experience impact from shorter offerings, but a weekly course is what we recommend for lasting change. 

Teacher-led group programs are the most familiar way of learning mindfulness, and research tells us that while apps and online platforms can be helpful, learning mindfulness in face-to-face groups has the greatest long-term and sustainable impact on individual wellbeing and workplace culture. 

These offerings span either 4 weeks, 6 weeks, or 8 weeks, for 30-45 minutes, one time a week. 

The four-week course will cover understanding and managing stress, increasing focus, practical application of mindfulness techniques in the workday, physiological breath techniques for enhanced wellbeing, and mindfulness-based communication skills. 

The six-week course will cover the aforementioned topics, plus mindfulness-based communication skills and increased positive emotions. 

The eight-week course will cover the aforementioned topics from the four and six-week courses in addition to relaxation techniques, and an introduction to mindful leadership. 
All three courses will provide participants with in-the-moment stress busters and mini-mindfulness techniques that can be easily implemented into the workday and into their daily lives. The format of each weekly session is education, demonstration, application, and integration. 

Our team works with each company's pain points and desired outcomes to create an evaluation plan that is customized to that company's needs. Sample pre and post metrics may include perceived stress, grit and resilience, self-compassion, burnout, coping, engagement, and focus. 

Weekly courses include access to a variety of digital handouts and online audio-guided practice for sustained support. 

Click here to learn more about our 8-Week Series.

The greatest benefits from these techniques come from consistent practice. It is common for clients to follow up a 4 or 8-week course or a retreat with weekly scheduled on-site drop-in sessions. Weekly sessions are either 15, '20 or 30 minutes, depending on availability and needs. 

Traditional Mindfulness Based Stress Reduction (MBSR) is an 8-week course, offered '2.5 hours a week, recommending the daily practice of up to 40 minutes a day. Due to time constraints of most workplaces, our team has adapted the standard MBSR programming to fit the structure of the workplace setting while also creating lasting impact. If the full MBSR course is of interest to you or your team please inquire for more information. 

This training provides participants with education on how to act as champions for this work and further promote these practices within their workplace and with their colleagues. Participants receive further education on the science behind mindfulness and practice skills, such as leading mindful moments at meetings, facilitating mindful meetings, using mindful communication, acting as a resource and leader for this work, and how to use these techniques with clients. This begins to shift the organization toward a culture of mindfulness led from within and supports sustained culture change beyond this programming.

We have found that the most successful workplace mindfulness and resiliency programming is encouraged and modeled from the top down. A day of mindfulness and wellness can cultivate deeper personal and professional satisfaction for associates, executives, and/or leaders. During a half-day or full-day retreat, participants will be introduced to a variety of topics focused on self-care, stress management, mindfulness, and mindful leadership. Retreats are informational but also heavily experiential with sustained periods of practice and relaxation techniques. Participants can expect the same scientific rigor and explanations provided in our weekly courses along with additional relaxation practices, light mindful  movement, and mindful eating practices over shared healthy meals.

Mindful Moment Card Decks

Each 52-card deck is designed for seamless integration into everyday life and includes simple, research-backed mindfulness prompts to cultivate awareness, reduce stress, and enhance focus. Each card presents a quick, practical technique that fits effortlessly into a busy schedule—helping individuals pause, reset, and refocus with ease.

Whether used alone, with a team, or at home with family and friends, these prompts encourage small, intentional moments of mindfulness that lead to meaningful shifts in well-being. These decks are the perfect as a gift, a takeaway after a workshop or retreat, or a practical tool to reinforce mindfulness beyond an introductory session

Example Prompts:

• To increase focus, practice this breath 10 times: Inhale 3, hold 3, exhale 3, hold 3. Try to breathe in through the nose and out through the nose or mouth if possible. Don’t strain or force.
• Often, we ignore physical sensations of stress in the body. What we ignore we store. As you move throughout your day notice if you are clenching your jaw. If so, inhale deeply and exhale, release. This can help you quickly and consistently release physical tension from the body throughout the day.

Pricing:

• Standard and custom branding options are available.
• Individual decks with standard branding are $20/deck (quantity: 1-50 decks). Click here to order individual card decks with standard branding.
• Click here to view full pricing for both standard and custom branding.

Learn more about Mindful Moment Card Decks

Certified MSBR Teacher | Wholebeing Institute Positive Psychology Coach

Meriden combines her master's level education in mental and public health with her training in mind-body modalities to teach individuals and groups techniques for optimal wellbeing. To date, Meriden has completed twenty-seven different teacher trainings both nationally and internationally and holds various certifications in prayanma (breath techniques), positive psychology, mindfulness, and yoga. Meriden has worked with a variety of populations such as professional athletic teams including both the Cincinnati Bengals and the Cleveland Browns, corporate lawyers and their clients, human resource departments, veterans, mental health professionals, families, and adolescent girls. Meriden’s mission is to make these techniques simple and applicable for life in the 21st century so she can help her clients be their best selves personally and professionally, thus enhancing overall organizational performance, and societal wellbeing

Director, Osher Center for Integrative Health | Professor, Department of Family & Community Medicine, UC College of Medicine

Dr. Cotton is a licensed clinical psychologist and founding director of the UC Center for Integrative Health and Wellness and UC Health Integrative Medicine. A Professor in the Departments of Family and Community Medicine and Pediatrics, Dr. Cotton has an active research lab with ongoing clinical studies focusing primarily on mindfulness-based interventions and integrative medicine practice-based research. In 2007, Dr. Cotton was awarded a K23 career development award by the National Institutes of Health to examine the role of spiritual coping and health-related quality of life in adolescents with a chronic illness. A former Board member for the Academic Consortium of Integrative Medicine and Health, she is often invited to speak with community organizations and businesses, healthcare audiences, and academics about mind-body medicine for stress reduction, and preventive and wellness-based approaches to healthcare.

Susie is a Principal Research Assistant in the Family & Community Medicine and Integrative Medicine Research Divisions in the University of Cincinnati College of Medicine. She received her BS in Neuroscience and BA in Psychology from the University of Cincinnati in 2011, and her MA in Psychology from Pepperdine University in 2013. She has been working in the College of Medicine since 2013 on projects covering alcohol dependence, anxiety, group medical visits, chronic pain, integrative medicine, mind-body medicine, telehealth, and medical educational programming. Susie has successfully managed research and educational programs in the DFCM and Integrative Medicine, including data collection and management, IRB maintenance, and outcomes dissemination.

Harini is a senior research assistant with the Department of Family and Community Medicine at the University of Cincinnati. Harini has a Master’s degree in Health Administration & Planning from the University of Cincinnati with a primary focus on Health Services Research. Her specialization is in quantitative research methods, data analysis, database design and application support. She has ten years of experience in managing research projects and has been assisting UC faculty, residents and medical students with their research projects

Christina Luberto, PhD, is a licensed clinical psychologist at the Cambridge Health Alliance Center for Mindfulness and Compassion. She is an Assistant Professor of Psychiatry at Harvard Medical School and also has appointments as Staff Psychologist at Massachusetts General Hospital, and Adjunct Assistant Professor at the MGH Institute of Health Professions. Dr. Luberto earned her PhD at the University of Cincinnati and completed her clinical internship in Behavioral Medicine and research fellowship in Integrative Medicine (NCCIH T32) at MGH/HMS. Her research and clinical work focus on integrating meditation training with cognitive-behavioral therapy to treat emotional and behavioral problems, and increase pro-social outcomes, among people with chronic medical conditions.