Mindfulness Basics, Mindfulness 2.0 and 1/2 Day Retreats
New mindfulness course offerings—Basics, 2.0, and half-day retreats—will be posted here. I am currently planning classes and retreats for fall and winter 2025-26. Once dates and times are set, you’ll find them below. I’d love for you to join us!
About the Courses and What You Will Learn
Are you interested in learning to meditate? Do you want to connect with others while doing so? Are you looking for healthier ways to manage stress, anxiety, depression, or guilt—and to live a more balanced and fulfilling life?
Many people hesitate to try meditation because they think: “I can’t relax.” “It’s too hard to focus.” “I can’t sit still.” “I keep falling asleep.” “Meditation is just too hard!”
The Mindfulness Basics course I offer, based on class formats designed by the Mindfulness Institute for Emerging Adults (MIEA)—formerly Koru, is designed to help you move past these barriers. This course teaches the foundations of mindfulness and meditation in a way that is practical, approachable, and effective.
Why This Course is Different
MIEA course designs are evidence-based and created specifically for adults, emerging adults, and high school students who want to start—or strengthen—their meditation practice. Participants gain mindfulness and stress-management skills while learning in a structured, supportive environment.
Research has shown that the MIEA curriculum helps participants:
Manage stress
Reduce anxiety
Improve sleep
Increase focus and attention
Build compassion and gratitude—for self and others
What to Expect
Format: Four weekly sessions, 75 minutes each—designed to fit busy schedules
Structure: Small groups, interactive teaching, time for discussion and questions
Practice: A short daily assignment of a 10-minute mindfulness exercise and gratitude log; optional readings to deepen learning
Support: Highly structured guidance to help establish a consistent meditation habit
By the End of the Course, You Will Have:
Learned simple, effective mindfulness and stress-management techniques
Explored different styles of meditation and identified what works best for you
Developed skills to feel more grounded, stable, and present
Gained the confidence to practice mindfulness on your own and apply it to everyday life
Continuing Your Journey
After completing Mindfulness Basics, participants can deepen their practice through the Mindfulness 2.0 course and Half-Day Retreats. Both of these build on core skills and introduce additional stress-reduction techniques for greater well-being.
Nuts & Bolts (and other additional info):
You don’t need any props or special equipment to join this class—just yourself. At times, we’ll use a book to help deepen our understanding of the practices we explore together. You’ll also have the option of using the MIEA Mindfulness for Emerging Adults app or a simple paper handout to easily track your meditations and gratitudes. — More than anything, I invite you to bring a spirit of curiosity, openness, and kindness toward yourself as we share this experience.
For those who prefer to join from home, I occasionally offer classes online through Zoom. If you choose this option, I’ll send you a link and easy-to-follow instructions by email the week before we begin.
The investment for MIEA Mindfulness Basics and MIEA Mindfulness 2.0 is $120 for each four-week session. If this feels out of reach right now, please know that I offer a sliding scale option— just contact me and we’ll find a way to make it work. Half-day retreats vary in cost depending on where they are held - each retreat listing will include specific details.
To learn more about the benefits of this program, you can read about a recent MIEA/Koru Mindfulness study at the University of Kentucky, which found positive effects from an immersive three-day curriculum here.
4-Week Mindfulness & Breathwork Workshop
The 4-week mindfulness & breathwork workshop offers an accessible introduction to Mindfulness Meditation, an evidence-based practice shown to improve focus, reduce stress, and support emotional well-being.
Each weekly 1-hour session will include a mix of guided practices—such as focused attention, breathing techniques, mindful movement, and deep relaxation.
By the end of the series, participants will have a toolkit of simple, easy-to-use mindfulness, breathwork, and meditation practices to help manage stress, anxiety, and overwhelm, while also supporting better sleep and overall wellness.
Late Summer/Fall 2025 Classes:
✦ Mindfulness Sessions for Incoming Freshman at Duke (Three Sessions)
Session Date/locatioin: Tuesday- August 19th, 2025 / pilot mountain - visitors center, Pinnacle, NC
time: 10:00am - 2:00 pm (Three, 1-hour sessions, with breaks in-between)
register: at this Link or contact me for more information on how to register and class location
email questions to: MindfulAnytime@gmail.com
Winter/Spring 2025 Classes:
✦ 4-Session Mindfulness Basics Course for Faculty and Staff at Duke
Class Dates/location: Wednesdays-May 7th, 14th, 21st, and 28th, 2025 / Smith warehouse
time: 3:00 - 4:15 pm
register: at this Link or contact me for more information on how to register and class location
email questions to: MindfulAnytime@gmail.com
✦ 4-Session Mindfulness Basics Course for Faculty and Staff at Duke
Class Dates/Location: Wednesdays-May 7th, 14th, 21st, and 28th, 2025 / duke wellness center
time: 3:00 - 4:15 pm
register: at this Link or contact me for more information on how to register and class location
email questions to: MindfulAnytime@gmail.com
✦ 4-Session Mindfulness Basics Course for Faculty and Staff at Duke
Class Date/Locations: Wednesdays-May 7th, 14th, 21st, and 28th, 2025 / Duke wellness center
time: 3:00 - 4:15 pm
register: at this Link or contact me for more information on how to register and class location
email questions to: MindfulAnytime@gmail.com
✦ 4-Week Mindfulness & Breathwork Workshop for the YMCA
Class Dates/Location: Sundays - April 6th, 14th, 28th and May 4th, 2025 / Hope valley farms YMCA
time: 2:00 - 3:00 pm
register: For YMCA Members, you can register for each class at this Link or contact The YMCA (919-719-9989) for more information on how to participate
email questions to: MindfulAnytime@gmail.com
✦ 4-Session Mindfulness Basics Course for Students (undergraduate and graduate) at Duke
Class Dates/Location: Wednesdays-March 26th, April 2nd, 9th, and 16th, 2025 / Duke Wellness Center
time: 4:00 - 5:15 pm
register: at this Link or contact duwell@studentaffairs.duke.edu for more information on how to register and class location
email questions to: MindfulAnytime@gmail.com
Fall 2024 Classes:
✦ 4-Session Mindfulness Basics Course for Students (undergraduate and graduate) at Duke
Class Dates/Location: Wednesdays-October 23rd, 30th, and November 6th & 13th, 2024 / Duke wellness center
time: 4:00 - 5:15
register: at this Link or contact duwell@studentaffairs.duke.edu for more information on how to register and class location
email questions to: MindfulAnytime@gmail.com
✦ Mindfulness Sessions for Incoming Freshman at Duke (Three-Day Program)
Class Dates/Location: August 19th-22nd, 2024 / south gate residence hall, east campus
time: 4:15 - 5:15
register: please contact duwell@studentaffairs.duke.edu to learn how to register and class location
email questions to: MindfulAnytime@gmail.com
Spring 2024 Classes:
✦ 4-Session Mindfulness Basics Course for Students at Duke
Class Dates/location: April 1st, 8th, 15th & 22nd, 2024 / duke wellness center
time: 2:00-3:15 on Mondays
register: Class Full
✦ 4-Session Mindfulness 2.0 Course for Staff at Duke
Class Dates / location: Feb. 20th, 27th, and Mar. 5th, & 19th, 2024 / East Campus Dining Facilities, lower level
time: 2:00-3:30 on Tuesdays
register: Class Full
(Classes and Retreats previous to the above dates have been archived - contact for further information)