Mindfulness courses at Ohio State: Gain powerful tools for a stressful world
Experts at The Ohio State Wexner Medical Center in Columbus, Ohio, offer courses for resilience, well-being and mental health that teach evidence-based mindfulness practices and principles. Mindfulness provides a way to slow down, regain clarity and cultivate a sense of balance through many of life’s challenges.
Whether you’re new to mindfulness and meditation or want to reinforce existing skills, mindfulness-based programs at Ohio State can support your journey.
We offer mindfulness courses for the general community, and courses for coping with specific mental health conditions, like depression, anxiety and substance use disorder. All programs are led by clinician experts from the Department of Psychiatry and Behavioral Health within The Ohio State University College of Medicine, who are trained in the use of mindfulness-based cognitive therapy.
What is mindfulness-based cognitive therapy?
Mindfulness courses at Ohio State are rooted in MBCT, a method designed to facilitate recovery from depression and prevent future relapse.
The evidence-based program was designed by mindfulness scholars Zindel Segal, PhD, Mark Williams, PhD, and John Teasdale, PhD, and based on the mindfulness-based stress reduction program developed by Jon Kabat-Zinn, PhD. The goal is to increase your awareness of habitual thoughts and patterns that can make you more vulnerable to escalations in depression and anxiety.
That awareness allows you to approach thoughts with more curiosity and compassion, and to bring wisdom and compassion to difficult moments.
Improve your well-being with mindfulness
Mindfulness is a practice that can benefit you if you experience stress or want to feel more present in your daily life. Whether you’re navigating work pressures, coping with emotional ups and downs, or simply seeking greater well-being, mindfulness can help.
Mindfulness can even support you if you struggle with overthinking, anxiety, depression and substance use.
Our courses are backed by decades of research to help you improve focus, reduce stress, enhance your emotional resilience and even improve your physical health. More than 200 people have attended our classes, with many of them returning for additional sessions. Participants who gain the most from our programs don’t just learn about mindfulness –– they practice it consistently.
Our mindfulness course leaders are all trained to provide nonreligious, structured, science-backed guidance that helps you develop practical mindfulness skills that stick.
Ready to start your mindfulness journey? Explore our courses to take the first step toward a calmer, more balanced you.
Ohio State’s mindfulness-based group courses
Mindfulness-based classes from Ohio State’s Department of Psychiatry and Behavioral Health include introductory and in-depth group classes open to the community, as well as group courses uniquely designed to help with specific mental health concerns.
People interested in participating in community courses are asked to complete a registration form to ensure the course is a good fit. Participants in our condition-specific courses have a clinical evaluation with one of our providers before those classes begins.
Our courses require your strong commitment to be successful. We ask that you commit to:
- Attend weekly group sessions that range from three to eight weeks, depending on your course. Eight-week courses include one all-day retreat.
- The sessions build upon one another, so we ask that you attend all of them and inform your instructor if you must miss a session.
- Practice daily at home during the program (audio files are provided to guide home practice).
Find the right mindfulness courses for you
This beginner-friendly course offers a practical and accessible way to explore mindfulness, helping you build a strong foundation for greater clarity, focus and emotional balance. During three weekly one-hour sessions, you’ll explore how mindfulness helps you relieve stress and live with more intention.
- Choose your mode of operation through mindful awareness.
- Learn new ways of being that can support you at any moment.
- Create space through mindful decision-making and self-care.
What to expect
- Connect with other participants seeking to explore mindfulness.
- Attend all three sessions, combining mindfulness practices and discussions.
- Commit to engaging with practices at home using guided meditations and handouts.
Who should participate?
Ideal participants seek a taste of mindfulness practices backed by science and taught by highly qualified teachers. This program is not intended as psychotherapy or as a treatment for anyone experiencing acute distress or mental health difficulties. Participants must be 18 years or older.
Dates
Virtual
Thursdays 8-9 a.m., July 24, July 31, Aug. 7
Mondays Noon-1 p.m., Sept. 8, 15, 22
Cost
$90 per person
How to join
Complete the Registration Form to express interest in Introduction to Mindfulness. Our clinical staff will review your information to ensure this course is a good fit for you. We will respond by email with confirmation and a payment link.
Mindfulness for Life, goes beyond an introduction to mindfulness course to foster long-term well-being and deeper self-awareness. It’s ideal for anyone looking to integrate mindfulness into their daily lives. During eight weekly, two-hour sessions, this in-depth, skills-based course will help you develop enduring positive changes based on mindfulness and cognitive-behavioral therapy principles. You’ll learn:
- How to live life more fully by recognizing the pull of automatic pilot and stepping out of it using mindfulness
- How to recognize and unhook from habitual overthinking to stay present
- How to patiently approach unhelpful patterns of thinking, feeling and acting
- How to stay grounded through challenges by engaging with what you value most
- How to be open to joy, gratitude and contentment
What to expect
- Eight weekly, two-hour sessions plus one all-day retreat.
- Sessions are typically structured with in-class mindfulness practices and discussions of well-being and positive coping.
- Emphasis on the present moment rather than discussing participants’ history.
- Each session builds upon the previous week, so plan to attend each one.
- Commit to up to 45 minutes of home practice daily from guided meditations to support developing new habits.
Who should participate?
This course is for those who want a deep dive into mindfulness to manage stress, increase engagement and well-being and gain a greater sense of purpose. If you're experiencing mild stress, anxiety or a general sense of dissatisfaction with life, it may help you develop skills to navigate the everyday ups and downs more effectively. This program is not intended as a treatment for any specific physical or psychological conditions, and it may not be suitable for those currently facing severe challenges in these areas. Participants must be 18 years or older.
Dates
Virtual
Tuesdays 6-8 p.m. Sept. 9, 16, 23, 30, Oct. 14, 21, 28, Nov. 4, plus retreat 9 a.m.-noon Saturday, Oct. 25
Thursdays 9-11 a.m. Oct. 23, 30, Nov. 6, 13, 20, Dec. 4, 11, 18, plus retreat 9 a.m.-noon Saturday, Dec. 6
Cost
$480 per person
How to join
Complete the Registration Form to express interest in Introduction to Mindfulness. Our clinical staff will review your information to ensure this course is a good fit for you. We will respond by email with confirmation and a payment link.
Mindfulness-Based Cognitive Therapy for Depression (MBCT-D) is an eight-week group therapeutic program designed to facilitate recovery from depression and anxiety and to prevent future relapse. This evidence-based program combines elements of cognitive therapy with mindfulness meditation practices and attitudes. Research shows participants learn to better cope with cycles of low mood, stress and anxiety by cultivating awareness and emotional resilience. You’ll learn:
- How to recognize patterns of recurrent depression
- How to increase present moment awareness by recognizing mind wandering and “autopilot”
- How to patiently bring your attention back to where you intend for it to be in the present moment
- Two different “modes of mind” and how to deliberately shift to support effective coping
- How the mind creates stories or makes meaning
- Patterns of reactivity, and how efforts to get rid of distress may inadvertently keep you stuck
- How to bring more kindness to moments of distress and reactivity
- How to use mindfulness to respond skillfully rather than react automatically
- How to bring greater objectivity to your experiences
What to expect:
- An initial clinical evaluation to assess fit and provide orientation to group.
- Eight weekly, two-hour sessions plus one all-day retreat.
- Sessions are typically structured with in-class mindfulness practices and discussions about experiences with the practices and your relationship to managing mood and anxiety and staying well.
- Emphasis on the present moment rather than discussing participants’ history.
- Each session builds upon the previous week, so plan to attend each one.
- Commit to up to 45 minutes of home practice daily from guided meditations to support developing new habits and positive ways of coping.
Who should participate?
Ideal candidates have a diagnosis of depression or anxiety and are ready to focus on relapse prevention. You should also function well in daily life with the energy and motivation to consistently engage in assigned home practices.
We do not recommend MBCT-D if you:
- Have experienced symptoms of psychosis
- Have received electroconvulsive therapy (ECT) in the past six months
- Are actively misusing substances
- Currently have suicidal thoughts
- Are experiencing current acute stressors or difficulties that would make it hard to function appropriately in group settings
- Can’t fully commit to the classes and practice sessions
Dates
In-person
- Wednesdays 5 p.m.-7 p.m., June 11 through July 30, plus retreat 10 a.m.-3 p.m. Saturday, July 26
- Wednesdays 4 p.m.-6 p.m., Oct. 1 through Nov. 19, plus retreat 10 a.m.-3 p.m. Saturday, Nov. 8
Virtual
- Wednesdays 3 p.m. - 5 p.m., Aug. 6 through Sept. 24, plus retreat 9 a.m.-noon Saturday, Oct. 25
- Tuesdays 5 p.m. - 7 p.m., Oct. 14 through Dec. 9, plus retreat 9 a.m.-noon Saturday, Dec. 6
An all-day retreat typically occurs in the sixth week of the in-person and virtual course.
Cost
MBCT-D may be covered by your health insurance as group psychotherapy. We encourage you to check individual coverage and payments with your health insurance provider.
How to join
Email mbct@osumc.edu with your preferred start date (listed above) and telephone number to be contacted to be scheduled for an intake and orientation session with one of the group leaders.
Mindfulness-Based Relapse Program (MBRP) is adapted from MBCT to help those in substance use disorder recovery develop self-awareness, manage cravings and build long-term resilience.
Each course is taught by MBRP-trained psychologists, ensuring an evidence-based and supportive learning experience.
MBRP integrates mindfulness meditation with cognitive behavioral therapy to significantly reduce your risk of substance use relapse.
The group setting includes 16 weekly one-hour sessions focusing on a central theme of addiction. Examples include the role of “automatic pilot” in addiction, dealing with high-risk situations and increasing self-care.
Sessions are active and practical, focusing on topics like guided meditations, experiential skills-based practices and discussion of practical applications.
Who should participate?
MBRP is ideal if you’ve already undergone initial substance use treatment, such as a residential, partial hospitalization or an intensive outpatient treatment. Participants are working to maintain treatment gains and develop a lifestyle that supports well-being and recovery. MBRP can also be an add-on treatment for outpatients already in individual therapy.
What to expect?
- An initial evaluation to identify ideal candidates.
- 16 weekly, one-hour sessions.
- Sessions are typically structured with in-class mindfulness practices and discussions about experiences with the practices and their relationship to managing triggers, cravings and staying well.
- Emphasis on the present moment rather than discussing participants’ history.
- Each session builds upon the previous week, so plan to attend each one.
- Commit to up to 45 minutes of home practice daily from guided meditations to support developing new habits and positive coping methods.
Dates
In-person group sessions are held on Fridays from 10a.m.-11 a.m.
Cost
MBRP may be covered by your health insurance as group psychotherapy. We encourage you to check individual coverage and payments with your health insurance provider.
How to join
Email michael.vilensky@osumc.edu or call 614-257-3865 to learn more about the group.
Benefits of mindfulness
Mindfulness, when consistently practiced, may significantly benefit your mental and physical health. Here are some ways mindfulness may support well-being:
- Reduces stress and anxiety: Mindfulness helps lower cortisol levels, reducing overall stress and improving emotional regulation.
- Enhances focus and cognitive function: Regular mindfulness practice strengthens attention control and working memory.
- Improves emotional resilience: Mindfulness promotes self-awareness and emotional regulation, helping you respond more effectively to challenges.
- Supports mental health: Reduces symptoms of anxiety and depression while also preventing relapse.
- Enhances physical health: Mindfulness has been linked to lower blood pressure, improved immune function and reduced inflammation.
- Helps with pain management: Mindfulness can change how the brain perceives pain, reducing its intensity and improving quality of life.
Whether you want to reduce stress, sharpen your focus or improve your overall well-being, mindfulness is a proven tool that works.
Frequently Asked Questions
Mindfulness is paying attention to the present moment with curiosity and nonjudgment. While there are many different definitions of mindfulness, the spirit of mindfulness is increasing present moment awareness and approaching life with an attitude of acceptance and compassion.
There are many well-documented benefits of mindfulness, including decreased anxiety and depression, as well as greater stability in physical symptoms such as blood glucose and blood pressure.
One benefit commonly reported by patients is a greater appreciation of simple things in their lives, such as a cup of coffee or the color of fall trees. In this way, we experience our lives in each moment, rather than operating on “automatic pilot” or living in the past or future. With practice, you may learn to engage in life more fully.
No. Participants are not expected to have previous experience with meditation, mindfulness or yoga. Everyone has the chance to experience and explore mindfulness with the assistance of a skilled teacher to guide them and answer questions.
If you have previous mindfulness experience, the courses are a helpful refresher and a way to reconnect with the practice.
These courses can be a great complement to psychotherapy, especially the MBCT course for depression. Please speak with your provider about the program, as having other mental health providers support your participation is most helpful. If you choose and with your consent, we can speak with your therapist as you go through the program. For groups focused on a specific mental health condition, you may be asked to fill out a release of information for your other mental health providers.
Our group courses offer mindfulness in a secular and accessible way, regardless of religious traditions or faith. Because mindfulness helps us be more awake in our lives, it can be a good compliment to many religious traditions and contemplative practices.
Costs for mindfulness group courses for the community vary, depending on the course length. Pricing is listed in the course description. Courses for depression or substance abuse may be covered by your health insurance as group psychotherapy. We encourage you to check individual coverage and payments with your health insurance provider.
What participants are saying
The science behind mindfulness and MBCT
Mindfulness isn’t just a trend — it’s backed by decades of research. Studies show that practicing mindfulness strengthens the brain areas that help with focus, decision-making and emotional balance. It can also help regulate the part of the brain that triggers stress and anxiety.
Researchers also have found that mindfulness can improve health by lowering stress hormones, reducing anxiety and depression and boosting the immune system. People who practice mindfulness regularly report feeling more present, less overwhelmed and better equipped to manage challenges.
Mindfulness courses through the Department of Psychiatry and Behavioral Health are rooted in MBCT, –– one of the most extensively researched mindfulness interventions, with strong clinical evidence supporting its effectiveness. Developed as a relapse prevention treatment for recurrent depression, MBCT has been shown in large-scale, randomized controlled trials to significantly reduce relapse rates for individuals with a history of depression.
Evidence-based research benefits of MBCT
- A 2016 analysis of data from 1258 patients showed that MBCT reduced the risk of relapse by about 30% over a 60-week follow-up period compared to those who did not receive MBCT. MBCT’s effect was at least as strong as that of continuing antidepressant medication.
- A combined analysis of research studies found that MBCT significantly reduces residual symptoms of depression and anxiety and improves quality of life.
- A randomized controlled trial of health care workers in high-stress jobs found that participants in the Mindfulness-Based Cognitive Therapy for Life (MBCT-L) course experienced reduced stress compared to the control group.
MBCT studies at The Ohio State University Wexner Medical Center
- Researchers in the Department of Psychiatry and Behavioral Health are studying type 2 diabetes patients with symptoms of depression, to study MBCT’s impact on both mental health and disease outcomes.
- Researchers are conducting a study to help understand whether and how combining MBCT with ketamine may help individuals diagnosed with treatment-resistant depression.
- Researchers have launched ENIGMA-Meditation to combine brain scan data from meditation studies worldwide. By combining and standardizing data, scientists can get a more accurate and comprehensive understanding of how meditation affects the brain and why it works as a therapeutic tool.