Drop-In Class Resources to Sustain Us During the Coronovirus Pandemic

This Spring, Mindfulness and Wellbeing offered a series of virtual Drop-In Classes because we were not able to teach in-person classes. We’ve compiled resources for the topics we discussed in those classes. These resources are self-explanatory and you may find them helpful even if you didn’t attend that particular class. 

Mindfulness Resources From Other Teachers 

Updated 4/8/20

Many mindfulness teachers are now doing live, free, on-line mindfulness events to support mindfulness students during this period of social distancing.  We could view this as an unexpected silver lining in the Conavirus pandemic to support our sense of deep interconnectedness in the midst of this temporary separation.  We have developed a list of some of these free online mindfulness resources to sustain you during this time.  Please feel free to share these resources with those you care about.

Oren Jay Sofer
Mondays, 11:00 – 11:30 am ET: Morning reflection and guided meditation
Tuesdays, 11:00 – 11:30 am ET: Dharma Talk
Wednesdays, 11:00 – 11:40 am ET: Open Q&A
Join Oren for live online teachings on Monday, Tuesday and Wednesday morning during the month of April. These teachings are offered through the Insight Meditation Society as part of a previously scheduled month-long retreat at the Forest Refuge. 
Monday and Tuesday sessions will be streamed live on Zoom and Facebook; recordings will be available for viewing afterwards on YouTube and Facebook.
Wednesday Q&A sessions will be on Zoom only and will not be recorded for privacy.

Garrison Institute
Weekly Meditation Circle (Online, Wednesday from 8:30-9:15 am ET): In response to the COVID-19 pandemic, we have moved our weekly Wednesday morning meditation online. The format includes mindfulness meditation and a reading followed by a brief discussion. Meditation instruction is also available upon request. Both those with an established practice and beginners are most welcome. Join Us

Inward Bound Mindfulness Education (iBme)
During this unprecedented time, we believe more strongly than ever in the need for practice in community. Every weekday we will be offering a daily meditation guided by one of in iBme’s teachers, specifically geared towards teens and open to all. Each session will last approximately 30 minutes.  Join Us
Teaching Schedule  @ 6 pm ET
Wednesday 4/8 – Brian Dean Williams
Thursday 4/9 – Mick Neudstadt
Friday 4/10 – Jeff Warren

Mindfulness Center at Brown
Mondays 5:30-6:30 PM (EDT)
Live online via Zoom
Weekly Community Mindfulness Meditation Sessions at the Mindfulness Center at Brown
Free and open to the public, these weekly drop-in sessions are intended to support anyone interested in developing and sustaining a regular mindfulness meditation practice. This opportunity is for anyone, including: the curious; former students; and seasoned practitioners. Inspired by the essential principles of MBSR (Mindfulness-based Stress Reduction), each session includes guided mindfulness meditation practice and discussion on practice related themes.
More information and to register

Tuesdays from 11:45 AM-12 PM (EDT)
Live online via Zoom or by Telephone
A 15-Minute Mindful Pause
Join us each week for a short Mindful Pause.
Free and open to the public, these weekly drop-in guided mindfulness sessions are intended to support anyone interested in developing and sustaining a regular mindfulness practice or simply noticing the need to step out of the often relentless doing of our busy days. The session includes a 15-minute practice during which all participants will be muted to ensure silence. After the session, the teacher will remain to answer any questions or talk about the practice.
More information and to register

Wednesdays 12:15-1:00 PM (EDT)
Live online via Zoom or by Telephone
On-line Weekly Community Mindfulness Meditation Sessions
Free and open to the public, these weekly drop-in sessions are intended to support anyone interested in developing and sustaining a regular mindfulness meditation practice. This opportunity is for anyone, including: the curious; former students; and seasoned practitioners. Inspired by the essential principles of MBSR (Mindfulness-based Stress Reduction), each session includes guided mindfulness meditation practice and discussion on practice related themes.
More information and to register

Thursday: Mindful Pause
9:00-9:15 AM (EDT) – More information and to register

Friday: A Mindful Yoga Pause
5:00-5:15 PM (EDT) – More information and to register

Saturday: Guided Lovingkindness Practice and Mindful Discussion
10:30-11:30 AM (EDT) – More information and to register 

Sunday: Guided Mindful Yoga and Mindful Discussion
Sunday 10:30-11:30 AM (EDT) – More information and to register

East Coast Mindfulness
Thursday, 12:10 – 12:50 PM US Eastern Time
The Worldwide Online Sit is a weekly gathering offered free of charge to all who have completed an MBSR or MBCT course, or who already have an established mindfulness practice.

Over the course of a 40-minute session, a teaching is offered, followed by meditation (the “sit,” silent or guided) and optional group sharing. The Worldwide Sit also features occasional guest hosts with backgrounds in MBSR, mindfulness, or meditation.

The session is held every Thursday, 12:10 – 12:50 PM US Eastern Time. We’d love to have you every Thursday you’re able to be with us (and if you can’t join us live, you can always watch videos of Weekly Worldwide Online Sit sessions on our Videos page).

Center For Mindfulness Meditation Community
Online Monday:  7:00 – 8:00 pm (EDT) More information and to register

Online Thursday: 12:10 – 12:50 pm (EDT) More information and to register

The CFM OnlineCommunity Meditation is offered at no charge, but you will need to register. These sessions have been established to support worldwide graduates of the Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT) programs and those with an interest in mindfulness meditation. Join us for a guided meditation, reflection, and discussion.

The Tricycle Community
In response to this time of heightened anxiety and isolation due to the COVID–19 heath crisis, we are offering free virtual meditations from some of our most beloved teachers. The calls will be hosted on Zoom and will feature a talk and guided practice led by each teacher. There will also be an opportunity for Q&A at the end of each call. 
Apr 9, 2020 07:00 PM
Apr 14, 2020 01:00 PM
Apr 16, 2020 07:00 PM
Register for the online practices here

Insight Meditation Center of Washington DC
Many of us are maintaining social distance by staying at home in what has been called a lockdown. You might instead consider that this is a retreat, and take the time to nourish your spirit—love those you’re with, connect (online or by phone) with wider circles of dear ones, offer help to our world however you can, and join in online, live-streamed meditation classes offered by Tara Brach and many others.

NOTE: This  monthly calendar lists all the online drop-in classes by month, date and time for the Insight Meditation Center of Washington DC.  This includes a large number of mindfulness teachers from the Washington DC area.

Cambridge Insight Meditation Center (CIMC)
Drop-In Programs offer many opportunities for beginners and experienced practitioners alike to learn about Insight Meditation, to deepen their practice and to participate at the Center. We do not take registrations for Drop-In Programs. Please see our online program calendar for up-to-date information.

Dharma in Daily Life with Narayan Helen Liebenson, every weekday, 8:45-9:00 am.
Wednesday Evening Program with Devin Berry, April 8 from 6:30-8:45pm
35 & Under Sangha with Zeenat Potia, Sunday April 12 from 7:00-8:15 pm. 
Elders Sangha, Tuesday, April 14 from 10:30 am-12:00 pm
Beginner’s Drop-In with Narayan Helen Liebenson, Tuesday April 14 from 6:00-7:00 pm
Wednesday Evening Program with Olivia Hoblitzelle, April 15 from 6:30-8:45 pm.
LGBTIQ Sangha with Madeline Klyne, Friday, April 17 from 7:00-9:00 pm.

Insight Meditation Society
Home Practice Resources: Online Daily Reflections and Meditations
We are offering daily meditations on the IMS YouTube page to help connect our community during this challenging period. All are encouraged to join in and support your fellow meditators, some of whom may be suffering with worry, stress, or health concern.

At 1 pm ET we share guided meditations from Sharon Salzberg and other IMS teachers on the IMS YouTube page. Here is the upcoming schedule:

Wednesday, April 8 – Sharon Salzberg
Thursday, April 9 – Chas DiCapua
Friday, April 10 – Sharon Salzberg

Ten Percent Happier LIVE
Streaming live every weekday at 3 pm ET
Every weekday, we’re offering a free, live sanity break, featuring our host, Dan Harris, and some of the world’s best meditation teachers, streaming from their homes to yours. We’ll start with a five-minute meditation, and then take questions from the audience.

We’ll be joined by a series of world-renowned teachers, who will bring unique perspectives to our current global challenges.
Wednesday 4/8: Rev. Angel Kyodo Williams
Thursday 4/9: Sylvia Boorstein
Friday 4/10: Richie Davidson

Middle Path Healing Arts
Online Practice Community
Mondays 7:30-8:30 PM, Eastern Time
Éowyn Ahlstrom offers a free online practice group on Mondays.
Connect with a mindfulness group without leaving home!

Listening Wellness Center
Reducing Stress in Uncertain Times:
A Community Mindfulness Program for the Listening Wellness Center Community & Beyond
Live Online:
Wednesdays, March 25 – May 13
7:00 PM – 8:15 PM

Could you use some tools, guidance and support for navigating this uncertain time? You may find it helpful to integrate mindfulness into your days. We had planned to offer a program at Listening this spring about growing happiness and wisdom, however, in response to COVID-19, we have decided to offer a live-online course centering around reducing stress through mindfulness practice.

Join us for this live-online, user-friendly learning program designed to help you recognize and develop your natural capacity for steady, clear awareness. Learn tools grounded in the Mindfulness-Based Stress Reduction program, which is the most widely researched mindfulness program in the world. Each session will include:

  • an introduction to the theme for the week (themes will be chosen week-by-week by the instructor, based on the current news of the day, so will be highly timely);
  • guided practices to support you in directly experiencing the concepts being offered;
  • practices including mindfulness, meditation, gentle yoga-based movements, and mindful listening and speaking
  • discussion and time for questions;
  • practices you can try at home that can be embedded in your days

    This course lets you choose elements that are most important to you and learn at your own pace. You can enter the program at any point and participate in as many sessions as you wish. Each session works well as a stand-alone experience, and connects with and builds on the themes from the classes around it. For maximum benefits, attend all eight!
    Suitable for beginners and those with experience in meditation and yoga.
    Offered freely, and donations to Listening are welcomed.

Mindfulness Courses, Retreats and Individual Instruction

We give you these resources as a service. Listing a program or individual does not imply endorsement. Carefully check out all programs and providers including asking for credentials, background and experience.

Spring 2020 MBSR Course: Mindfulness and Wellbeing

Mindfulness-Based Stress Reduction (MBSR) courses in NJ

Mindfulness-Based Stress Reduction (MBSR) courses in PA

Mindfulness and Wellbeing
Upper Black Eddy, PA (across the bridge from Frenchtown, NJ)

Half Day Mindfulness Retreat
No previous meditation experience needed. From 9:30 to 10:00 there will be an introduction to mindfulness and we will answer your questions about meditation practice. From 10:00 to 12:30, the retreat will be a silent mindfulness practice, alternating between sitting and walking periods with minimal further instruction. Our next retreat will be scheduled for the Fall. Join our mailing list to receive notice of all our future events.

The Center for Mindfulness at Lehigh Valley Health Network (LVHN)
LVH–Cedar Crest, 1200 S. Cedar Crest Blvd., Allentown, PA
888-402-LVHN (5846)

Graduate Support Group
This group is open to all graduates of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness Training for Medical Professionals (MTMP).

Future Offerings
• Qi Gong

The Penn Program for Mindfulness
Philadelphia, PA
mindfulness AT

Bringing Your Practice to Life (online course)
This is a program for those who have taken an 8-week foundation MBSR course or its equivalent. The course will be delivered live online via video conferencing. This 5-week course will help you strengthen and enrich your mindfulness practice.

Special Classes, Events and Workshops
MBSR foundation Class
Advanced courses and Retreats

Myrna Brind Center for Mindfulness at Jefferson University Hospitals
1015 Chestnut Street, Suite 1212, Philadelphia, PA 19107

MBSR Courses
Ongoing Support for Graduates of MBSR
Mindful Eating for Healthy Living
Mindfulness Tools for Daily Living for Seniors
Qigong and Mindfulness Workshop

Mindfulness Center at Brown University
Box 1875, 1 Davol Square, Suite 203, Providence, RI 02912
mindfulnesscenter AT

The Mindfulness Center at Brown offers evidence-based mindful training for individuals, schools, hospitals and businesses. Training includes MBSR (Mindfulness-Based Stress Reduction) teacher education and training, mindfulness leadership and mindfulness workplace training for companies and organizations, mindfulness classes for individuals, and mindfulness training through global affiliates and strategic partnerships. Mindfulness training happens on-site, live on-line, and in person.

There are numerous courses available for MBSR graduates online, e.g. weekly community mindfulness meditation session; mindful listening, mindful speaking; and mindful parenting.

Center for Mindfulness at UMass Medical School (CFM)

CFM teaches the following two virtual courses. Each course is delivered live through video conferencing. Rather than meeting in-person, participants engage with the teacher and interact with one another through their computer during class time, and for home assignments and practice.

Mindfulness Based Cognitive Therapy (MBCT) Online Live
This is an 8-week program for people with depression. MBCT combines the practice and clinical application of mindfulness meditation with the tools of cognitive therapy to break the cycle of recurrent depression.

Mindfulness Based Stress Reduction (MBSR) Course Online Live
This is an 8-week MBSR course for those unable to physically attend an in-person program.

Creative Transitions
Services for mid-career individuals facing a career transition.

  • individual and group sessions
  • mindfulness sessions for help with difficult decisions
  • career coaching
  • scholarships available
  • virtual sessions available throughout the US and Canada 

Individual Instruction
Michele Naphen, LCSW
michelenaphen AT
Mindfulness integration sessions for graduates of an MBSR course or similar training.
• Individual sessions via video conferencing on Zoom.

Mindful Self Compassion Course
This is a course for MBSR students or anyone who wishes to deepen your practice of mindfulness and to expand your practices in compassion towards oneself and others. Developed by Drs. Kristin Neff and Chris Germer, this evidence-based course teaches core principles and practices that enable you to respond to difficult moments in your life with kindness, care and understanding. To find a teacher/course near you:

Ongoing Practice Groups

Princeton Insight Meditation Society
Group meets at:
Fellowship in Prayer, 291 Witherspoon Street, Princeton, NJ 08542-3227
(609) 924-6863
For anyone interested in deepening their insight meditation practice through group practice and support.
For more information call James Pritchett: 908-904-1517

Insight Meditation Community of New Jersey
Morristown, NJ
Peer support and group practice in Vipassana (Insight) meditation.

Retreat Centers

Insight Meditation Society, Barre, Mass
Offers silent meditation retreats rooted in the Theravada Buddhist teachings.

Omega Institute, Rhinebeck, NY
Offers week long MBSR, MBCT courses and Vipassana retreats (not silent retreats)

Insight Meditation Center of Washington
meditate AT
(Founded and run by Tara Brach)
P.O. Box 3, Cabin John, MD 20818,


Jon Kabat-Zinn’s mindfulness meditation practices, CDs and tapes

ACT Mindfully (Russ Harris)
CDs, MP3s, books, ebooks and free resources

Mindfulness for Children (David Gelles)
A compendium of mindfulness practices for parents and children from infants to teenagers and a list of additional resources.

Mindfulness in the Midst

Three-Minute Breathing Space (Video)

The purpose of the 3-minute breathing space is to help you step out of automatic pilot, move into the present moment and slow down so you can respond more skillfully to stressful situations. The goal of this exercise isn’t to take away negative feelings but rather to create more space in which to respond with greater perspective.


STOP is a brief mindfulness practice that can be used whenever you notice you are stressed or triggered. It can also be used in an expanded form as a short meditation practice.

Audio/Visual Resources

Qi Gong (Video)

Qi Gong (Chi Gong) is a practice of aligning breath, movement, and awareness. It has roots in Chinese medicine, martial arts, and philosophy. It is traditionally viewed as a practice to cultivate and balance qi (chi) or  “life energy”. There is a visualization and breath awareness connected with each movement. Watch the video to learn the movements but be sure to read the written instructions also so you can combine movement with your breath and with visual imagery.

Audio Recordings

These resources are meant primarily for use in conjunction with or after attendance at a teacher-led mindfulness training. They do not replace the depth of teaching you will receive in a class setting.

Dharma Seed
Guided mindfulness meditation CDs and teacher presentations on fundamental principles of practice.

A variety of meditation books, presentations by meditation teachers and guided meditations on CD and digital download


Review of five apps to support your practice.


Meditation Supplies
(cushions, mats, backjack chairs and bells)

Dharma Crafts


This is a selective bibliography of insight meditation and mindfulness teachers. Look for other titles by the same authors.

Brach, Tara, Radical Acceptance: Embracing Your Life with the Heart of a Buddha, NY, Bantam Dell, 2003

Chodrin, Pema, Living Beautifully with Uncertainty and Change, Boston, Shambala, 2012

Germer, Christopher, The Mindful Path to Self Compassion: Freeing Yourself from Destructive Thoughts and Emotions, NY, Guillford Press, 2009

Goldstein, Joseph, Jack Kornfield, Seeking the Heart of Wisdom: the path of insight meditation, Shambala, 1987.

Harris, Russ, The Happiness Trap, Boston MA, Shambala, 2007

Kabat-Zinn, Jon Wherever You Go, There You Are: Mindfulness Meditation for Everyday Life, , Hyperion, 1995

Kornfield, Jack A Path with Heart, Rider Books, 1994.

Levine, Steven,A Gradual Awakening, NY, Anchor Books, 1989

Nepo, Mark, The Book of Awakening, Berkeley CA, Conari Press, 2000

Proctor, C. and Wilson, A.   Mindfulness Scotland Workbook, 2008

Rosenberg, Larry, Breath by Breath: the liberating practice of insight meditation, Thorsons, 1998.

Thich Nhat Hanh The Miracle of Mindfulness: a manual on meditation, , Rider Books, 1991.

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