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Institutes & Centers / Osher Center for Integrative Health / Programs / Practical Tools for Starting a Mindfulness Practice Series

Practical Tools for Starting a Mindfulness Practice 5-Week Series

This 5-week virtual mindfulness course will help you understand how to incorporate mindfulness practice as a consistent habit in a way that is right for you.

MBSR hopeweb

Next Class Date: February 7 - March 7, 2023

Course Format

  • Virtual weekly meetings on Tuesday evenings from 7:30-8:30 p.m. Participants will never be forced to share with the larger group but smaller breakout rooms are an important part of the weekly virtual meetings
  • Additional email support with your instructor is available outside of class time including weekly email recaps and daily emails with additional resources
  • Audio-guided practices for sustained practice

If you're looking for a more intensive mindfulness program, view our upcoming 8-Week Mindfulness-Based Stress Reduction program.

Why should you enroll in this course?180502ckMindful_014

The benefits of mindfulness include decreased stress and anxiety, increased focus and concentration, and improved sleep, communication, relationships, and physical well-being. These benefits can come from brief practices integrated into your day, but habitual practice is key for sustaining improvements.

This 5-week series is perfect if you lead a busy life but understand the importance of mindfulness and are looking to make mindfulness a habitual part of your day. This series is open to all members of the community with varying levels of stress and different life circumstances.

Course Topics

  • Practical application of mindfulness techniques in the workday
  • Developing a personalized mindfulness routine
  • Identifying barriers and overcoming challenges to continued mindfulness practice
  • Enriching physical and social environments that lend themselves to sustained practice


Registration for this 5-week series is $125 and includes the 5-week virtual course and one-on-one email support from your instructor outside of class time for this evidence-based program. Discounts are available for UC and UC Health employees and students, Friends of the Center, and Academy of Medicine Cincinnati Members. Payment plans are also available.

Meet your Instructor: Meriden McGraw, MS, MPH

Certified MSBR Teacher | Wholebeing Institute Positive Psychology Coach

Meriden McGraw Mindfulness Resilience TrainMeriden 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

Contact Us

Osher Center for Integrative
Health at UC

Medical Sciences Building Suite 4358
231 Albert Sabin Way
PO Box 670582 
Cincinnati, OH 45267-0582

Mail Location: 0582
Phone: 513-558-2310
Fax: 513-558-3266