Mindful Monday

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Mindful Monday

Join us each Monday for a FREE 20-minute guided meditation with light stretching.  These sessions are great for those beginning, sustaining, or rejuvenating their mindfulness practice and are open to all faculty and staff.

No need to attend all sessions, simply drop in when you can!  For updates and emails, please join our Mindful UMD Group

Mindful Mondays:  Spring 2018 (1/8-5/21)

12:05-12:25pm in the Garden Room*

  • 1/15: No Session MLK Day
  • 1/8: Meet at KSC 268, located inside the Multicultural Center
  • 2/19: KSC 335 Gooseberry Falls Room
  • 3/19: KSC 335 Gooseberry Falls Room
  • 4/2: KSC 335 Gooseberry Falls Room
  • 4/16: DIY

Mindfulness at Work for Individuals

Mindfulness at Work: New Online Community Course

  • Mindfulness at Work is an online, experiential course designed to teach core mindfulness skills while also exploring specific applications to the workplace setting.  

  • This course is 6 weeks in length, with weekly course work taking 45-60 minutes per week to complete, and formal home practice of 10 minutes per day. The course fee is $250.

Mindfulness at work begins on January 19, and is now open for enrollment: Learn more and register.

Mindfulness Based Stress Reduction (MBSR)

 MBSR is designed to calm your mind/body in order to help cope with illness, pain and stress. The course was developed in the 1970's by Jon Kabat-Zinn. MBSR blends yoga and meditation to help participants increase their mind/body awareness.

  • Essentia Health offers Mindfulness-Based Stress Reduction, an 8-week course offering highly effective tools to help you reach your stress management goals.

  • UPlan members, attend 7 out of 8 sessions and earn 150 wellbeing points and receive up to $100 reimbursement.

  • The next session starts in January,

    • The orientation to this course is Wednesday, January 10 from 6:00 – 7:15pm at Amberwing

    • Course day and time: Wednesdays from 5:30 - 8:00pm

    • Course dates: January 24th, 31st, Feb 7, 14, 21, 28, March 7 and 14th.  

    • The silent retreat is on Saturday, March 3rd  from 10:00am to 3:30pm.

    • All classes will be held in the community room at Amberwing.

    • see link for more details

  • For more information, please email MBSR@EssentiaHealth.org or call 218-786-4917.

  • IMPORTANT: Please mention that you are a UMD employee (or spouse) when registering. Please read and follow instructions on how to get a fee reimbursement 


A Mindful Approach to a Healthier Workplace and Life

The increasing stress of managing work and life responsibilities interferes with our ability to thrive and do our best. "The Mindful Approach” is a multifaceted program that teaches simple, easily performed techniques proven to reduce stress, deepen concentration and increase a sense of satisfaction, both at work and in life. These techniques can be practiced daily in as little as two to five minutes.

4-session Series:

The upcoming program at UMD is a four session course, created to help cultivate a sense of balance, focus, and wellbeing through meditation, yoga, and experiential learning.  This program is great for those beginning, sustaining, or rejuvenating their mindfulness practice and are open to all faculty and staff.

  • Dates: Wednesdays: April 4th-25th

  • Times: 10:05-10:50am

  • Location: UMD Garden Room

  • Cost: FREE 

  • NEW Wellbeing Points: UPlan Members, by attending all 4 sessions, you’ll earn 250 Health Coaching Wellbeing Points to count toward your 2019 insurance premium reduction, if you haven't yet earned Face-to-Face Health Coaching points for this program year. See a full listing of Wellbeing Program offerings here

  • Register Here
    • *You do not need to be a UPlan member to participate in this program.

    • Each session will be limited to 20. First to sign up will be given priority.


Rachel is the Lifestyle Health Coach at the Employee Health & Wellbeing Center who aims to support individuals in intrinsically motivated health behaviors, transform and advance traditional wellness programs, and engage in community outreach opportunities. As a Lifestyle Health Coach, she meets individuals where they're at in their journey to improved health in mind, body, and spirit using a whole person focus.  She has completed her Masters of Education and graduate minor in Integrative Therapies and Healing Practices. She is an Certified Intrinsic Coach, an A.C.E Certified personal trainer, and Mindfulness in Motion facilitator.