Meditation Drop-In Group

Free Day of Mindfulness at International House, Sunday Aril 29th

This drop-in meditation workshop is less formal and is designed to meet other needs that students might have including:

  • If you're not sure if meditation is for you
  • If you have completed one of the workshops and like you had a chance to practice to maintain their skills.
  • If you are waiting for another workshop to start and would like some exposure before the workshop starts
  • If your schedule does not allow you to commit to formal group, which asks that, you make a commitment to attend a certain amount of session.

I strongly encourage you to take advantage of the many mindfulness meditation opportunities that CAPS offers. Those who take a break from this drop-in workshop in order to attend a time-limited workshop are whole-heartedly welcomed back upon the completion of the other workshop.
Mindfulness is a skill that will serve you well beyond your time at Penn.


Topics that I will reinforce include the importance of using mindfulness outside of the formal practice. You are encouraged to do 20 breaths between sessions. The importance of gratitude will also be stressed as gratitude has been shown to help one feel less isolated and more a part of a community. Gratitude has also shown to lessen sadness and depression. It allows you to feel that the world is less mean spirited and is actually supportive.

I will also address issues that are common to the human condition: feeling isolated, shame, not good enough, perfectionism, procrastination, and the "Penn face". There will be an emphasis on the need for self-compassion and the benefits to being less self and other judgmental. Living life with a sense of calm and mastery requires adopting certain key factors. Too often, we are too busy to pay attention to these facets. With mindfulness, we can begin to slow down to evaluate what is working and what we would like to change.

Mindfulness is about "waking up". Mindfulness is a life style, a skill that will serve you well beyond your time at Penn. As a Penn alumna I look forward to helping you begin that journey.

What is this Workshop About?

WHERE: Here at CAPS, 3624 Market Street, 1st Floor West When: Thursdays 5-6pm, starting Thursday, January 18th

Newcomers please arrive at 4:30pm. Before you join the drop-in group, please print, complete, and bring this brief information form to your first session.

There is an optional 6-6:30pm session to discuss how to tailor the practice into your daily life

This is a drop-in workshop. There is no need to sign up. Just show up. You are not obligated to attend a set number of sessions; however, the more that you practice, the better you are at avoiding or minimizing stressors.

Finally, mindfulness is a tool that you can use for the rest of your life and in all realms of your life. It is a wonderful gift to give you.
Newcomers are always welcome. Please feel free to contact me if there are any additional questions.

Calendars to Help in Your Meditation

While our workshop does not have a formal structure, there are certain methods that you can use to strengthen your experience. Use the 20-Breath Self-Nurturing Schedule to help you stay connected to calmness regularly. The Daily Gratitude Schedule can help you to be mindful of the good around you and focus on the positive in your life rather than the negative. It has been show by research that experiencing regular gratitude or acknowledging and appreciating all the good in your life drastically reduces depression and feelings of isolation

Free Day of Mindfulness at International House, Sunday Aril 29th


I often mention Thich Nhat Hahn in our meditation sessions.  I wanted to alert you to an opportunity to practice mindfulness with those who have been trained in the tradition of Thich Nhat Hahn.   I have attended several overnight retreats at one of his monasteries in New York.  His teachings have been heavily incorporated into the Positive Psychology movement. I am alerting you to this opportunity to attend a Day of Mindfulness in Philadelphia to be held at International House on Sunday, 4/29.   I have registered and will be attending.   This would b e a great opportunity to become centered as you approach exams and papers.   I have attached a flyer for the Day of Mindfulness.  Here is the link for registration:

A group of monastics and practitioners in the Plum Village (Thich Nhat Hanh) tradition will walk mindfully along the Appalachian Trail from Blue Cliff Monastery in New York to Washington, D.C. Along the way, they will offer Days of Mindfulness in order to connect with and support local communities. They offer us their practice, generating the energies of mindfulness, peace, and wellbeing. They will finish with a peace walk at our nation's capital. Their intention is to enjoy each step with mindfulness and ease, with nowhere to go and nothing to do. Join us for the Philadelphia Day of Mindfulness on April 29th. Practices will include: Mindful breathing, mindful walking, mindful movements, mindful eating, total body relaxation, and a Dharma Talk. What can I bring into the event? Please bring a vegetarian brown bag lunch, a blanket or yoga mat to lie on, your favourite cushion or seat for meditation. If you need a chair please let us know on the registration page.

Ella Ray, PhD