Guided Mindfulness Meditations Sessions & Dharma Talks with Dr. Karen Walant

At times, all of us have found ourselves wishing for things to be different than the way they really are, which is what causes most humans to suffer great distress. However, through mindfulness practices and meditation, we learn how to turn toward what is actually happening in the present moment. This opens us to an awareness and acceptance of what’s already here and helps us better navigate our responses to life’s ups and downs.

By using the breath, body and skills of inquiry, kindness and present-moment awareness, we can access the wisdom that resides inside each of us and offers comfort when we’re struggling and curiosity when we’re embarking on something new.

The Benefits of Mindfulness, MBCT, Meditation & Community

Mindfulness practices and meditation help you gain more familiarity with your mind, heart, body and breath. As you cultivate more presence, kindness and inner insight through these practices, you may find yourself paying less attention to negative, intrusive thoughts and more able to listen to your intuition and innate wisdom.

The ancient practice of mindfulness meditation has been shown to enhance resilience, strengthen immune systems, improve attention and help us develop skills, practices and strategies to better navigate our everyday lives. You may notice yourself feeling more energized, centered, well-resourced, compassionate and connected to your internal landscape, as well as the people and world around you.

Mindfulness-Based Cognitive Therapy (MBCT), developed from the work of Jon Kabat-Zinn and MBSR and further developed by Zindel Segal, Mark Williams and John Teasdale, supports people navigating anxiety, stress, and recurrent low mood. MBCT blends mindfulness practice with practical cognitive tools so you can meet daily life with more steadiness and choice. Over time, people often report less rumination and worry, fewer mood spirals, steadier sleep, and kinder self-talk. MBCT also supports clearer communication and more ease in relationships because you catch triggers earlier and return to your breath, your senses, and what’s actually here. It’s the gentle remembering to return—again and again—that builds resilience, self-compassion, and workable next steps in real life.

As a long-term meditator, psychotherapist and meditation teacher, I’ve witnessed both personally and professionally the extraordinary ability of mindfulness practices to help reduce suffering, foster mind-body-spirit healing and even transform lives. Research shows that a regular meditation practice can lead to better focus and concentration, improved self-awareness and self esteem, lower levels of anxiety and stress, and reduced emotional reactivity and feelings of burnout. It’s also known to help foster kindness and compassion toward the self and others.

Practicing together, currently on Zoom, with other people in our community—both near and far—also has tremendous benefits. The Buddha emphasized that the Sangha (community) was the most precious jewel of all and is what best supports us all in the pursuit of increased awakening and contentment.

The Details…

Our monthly online mindfulness meditations sessions consist of a short dharma talk, a guided meditation, and a group discussion on a mindfulness topic relevant to today’s world—all designed to help expand our awareness, wisdom, presence and the sacredness and vitality of our lives. The practices help you quiet the thinking mind by getting into your breath and body, noticing any wandering thoughts and gently bringing your attention back into present moment awareness.

This group is geared toward those who have completed the the 8-week MBCT course, as well as anyone interested in deepening their mindfulness/meditation practices. It can be especially helpful for anyone looking for techniques, perspective and practices to help with with low mood, stress or worry.

Every month we focus on a different theme, and the talks, guided meditations and other practices draw from Buddhism, Buddhist psychology, psychotherapy, Jon Kabat-Zinn’s work in Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT), ancient wisdom and practices, and cutting-edge science in neuroscience that is proving to the West what meditators and yogis in the East have known, understood, practiced and benefited from for thousands of years.

We meet via Zoom every month.

The schedule for the remainder of 2025:

Thursday October 2: 7 - 8:15 pm EST

Tuesday November 6: 7 - 8:15 pm EST

Thursday December 4: 7 - 8:15 pm EST

All classes are offered on a suggested sliding scale of $20-$40/per class. If you are in a financial position to offer more, thank you. Your contribution helps offset costs for those with less financial resources. Please contact me directly if you are in need of financial assistance to participate. All are welcome.

Learn, Practice & Connect In Community

If beginning, strengthening and/or deepening your mindfulness and meditation practices is of interest to you, or you’re an alum of a previous MBCT course and are looking for a monthly class to stay connected to what you learned in the course, we’d love for you to join us in this lovely community practice! The only requirement to join is an interest in increasing mindful awareness and skills through practice and growing your inner wisdom.

Please feel free to contact me via email at karen@drkarenwalant.com if you have any questions.

Dr. Karen Walant has been a practicing psychotherapist for almost three decades and holds a MSW and PhD in Clinical Social Work from New York University. Karen supervises other clinicians in private practice and has given lectures around the country on issues related to attachment, mindfulness, meditation, addiction and recovery, deepening the therapeutic relationship, parenting with kindness, and fostering compassionate relationships. She is the author of Creating the Capacity for Attachment: Treating Addictions and the Alienated Self. A long-time meditator and teacher, Karen is a graduate of the 2-year Mindfulness Meditation Teacher Training Program (taught by meditation experts Tara Brach and Jack Kornfield); is certified as a Mindfulness Meditation Mentor, also through Tara and Jack; has a Certificate in Mindfulness and Psychotherapy from the Institute for Mindfulness and Psychotherapy; and is certified as a Level I Mindfulness-Based Cognitive Therapy (MBCT) Teacher through Brown University's Center for Mindfulness.

Mindfulness Meditations Class Registration Form

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In sending the form back to me, at karen@drkarenwalant.com, rejoice in knowing that you are embarking on a process of self-discovery, inquiry, and kindness that may benefit not only yourself, but your family and the larger world. Welcome! ☺

Mindfulness-Based Cognitive Therapy (MBCT) Course

A Nurturing Exploration of Your Heart, Body & Mind

This 8-week Mindfulness-Based Cognitive Therapy (MBCT) course is designed to help you drop into your inner experience by using mindfulness strategies designed to help you better manage anxiety and low mood so that you can experience greater ease and joy in life. In a small group online setting with professional, compassionate support, you’ll learn specifically tailored meditations and cognitive behavioral strategies to access inner wisdom and connect with and cultivate your inner nurturer. As you become friendly with your mind and kinder to your inner self, you’ll gain invaluable resources to navigate life’s inevitable challenges and become a trusted partner to your Self. Integrating current developments in neuroplasticity with ancient wisdom, this course offers powerful mind-heart-body tools and techniques to break free from prolonged periods of suffering and turn your mind into a skilled and loving ally that supports you in both long-term wellbeing and in healing and managing the ups and downs of everyday life.

Next Course is October 1 - November 19, 2025 and Registration is OPEN!

For detailed information, visit the link for the 8-Week MBCT Course on my website.

Grow Your Inner Wisdom … In the Midst of it All - Monthly Newsletter —

NOW IN ITS SECOND YEAR!

If you haven’t already, I invite you to sign up for the monthly newsletter, which provides information, insight, practices and wisdom that builds on and supports the theme that we work with in the meditation class each month.

This free newsletter offers an anchor to help each of us deepen and strengthen our mindfulness and meditation practices, as well as stay connected to a mindful intention to pay attention to what is present in each moment—within us, outside of us, all around us. In deepening our attention, we hope to slow down enough to more deeply appreciate the reverence of NOW. In the midst of it all, we are reminded that every moment has the potentiality to contain 10,000 joys, sorrows and everything in between.