Live Zoom classes and consultations for the MIT community: November 2026 – January 2027
Unwind relaxation classes — Weekly
This live 15-minute, drop-in class includes simple stretches to release tension in the body and guided meditation to release tension in the mind. Register once and attend as often as you wish.
Instructor: Zan Barry - MIT Health
Noon Unwind — Tuesdays 12–12:15 p.m. Click here to register
4:45 Unwind — Thursdays 4:45–5 p.m. Click here to register
Mindfulness Mini-Course - Starts Friday 11/6
Practicing mindfulness can promote wellbeing and stress resilience. This course will offer a variety of skills in mindfulness meditation, breathing techniques, and practices for mind and body that fit into a busy schedule. All experience levels are welcome.
Feel free to register even if you are not able to attend all 3 sessions.
Instructor: Zan Barry – MIT Health
Date: Friday, November 6,13,20
5 Ways to Relax - Friday 12/11 AND 5 More Ways to Relax - Friday 12/18
There is no one-size-fits-all way to manage stress. It can be helpful to try a variety of techniques and build a personalized toolkit. These workshops will include mini-practices and tools to increase the body's relaxation response, decrease stress, and create balance in the mind and body. Register once for either or both workshops.
Instructor: Zan Barry – MIT Health
Date: Fridays, December 11 and 18
I'm Not Really a Gym Person - Starts Monday 1/4
This online exercise class is focused on practical movement for daily life. We will practice a sequence of evidence-based exercises based on research on core strength, lower back health, and overall mobility, all in under 30 minutes. Please wear comfortable clothes and use a towel or mat for floor exercises. Feel free to leave your camera off. You are also welcome to just observe the instruction. Register once for any or all sessions.
Instructor: Zan Barry – MIT Health
Date: Mondays, January 14, 11, 25
12:15-12:45 p.m.
Mindfulness Mini-Course - Starts Friday 1/15
Practicing mindfulness can promote wellbeing and stress resilience. This course will offer a variety of skills in mindfulness meditation, breathing techniques, and practices for mind and body that fit into a busy schedule. All experience levels are welcome.
Feel free to register even if you are not able to attend all 3 sessions.
Instructor: Zan Barry – MIT Health
Date: Fridays, January 15,22,29
Recordings
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Anytime Unwind
These recordings are on-demand versions of live Unwind classes from MIT Health. They include simple stretches to release tension in the body and guided meditation to release tension in the mind.
Our Relaxation Tip Line offers a guided three-minute relaxation exercise and is available on demand. Call 617-253-CALM (2256) any time of the day or night.
Back stretches and guided meditation — 12 m 37 s
Gatha Meditation
This form of meditation is often included in mindfulness courses from MIT Health. It helps to train relaxation, and focus by matching the inhale and the exhale to a brief phrase.
“I know I am breathing in…” — 4 m 33 s
“I have arrived, I am home…” — 5 m 24 s
Yoga Nidra Meditation
This form of guided meditation is sometimes called “an alternative to a power nap.” It is typically done lying down quietly and resting the body while guiding the mind into relaxation.
Yoga Nidra Meditation — 15 m 7 s
Progressive Muscle Relaxation (PMR)
Progressive Muscle Relaxation (PMR) is a process of progressively tensing and releasing different muscle groups, intended to create moderate sensation without pain. It can reduce both psychological and physiological stress or create greater self-awareness of areas of tension and relaxation.
Progressive Muscle Relaxation — 8 m 10 s