Mount Sinai Calm for Self Care and Stress Reduction

Live Virtual Calm Classes
We offer live yoga, mindfulness and other Virtual Calm classes. For class specifics: days, times, and to register, please email

The Mount Sinai staff family is welcome to join Mount Sinai Calm Virtual Classes led by our Calm instructors. Each week we offer daily yoga, meditation, and other types of classes live. Take this time for important self-care to experience their calming and healing effects. You may also want to enjoy our videos available on the Calm YouTube Playlist any time and participate as often as you like.

As we tackle the threat of COVID-19 and other stressful world events, self-care, caring for each other, and fostering a calm approach is especially important.

Mount Sinai Calm On-the-Go

To ensure 24/7 access to our programs while protecting you from possible exposure to the coronavirus, we are expanding our on-the-go and virtual offerings. Experience Calm anywhere, especially on the go.

  • Calm On-the-Go
    • Dial-in 4 CALM Mindful Meditations
    • Dial-in Music for Relaxation
    • Free Yoga Classes Online
    • Social Media Groups
  • Personal Consultation Appointments
    • By Phone (as well as in person)
  • Instructor-Led Classes & Workshops
    • Art for Self-Care
    • Mindfulness & Self-Care Offerings
    • Making and Listening to Music
    • Self-Care Workshops
    • Tai Chi
    • Yoga
  • Social Media Groups
    • Facebook
    • Instagram

Calm On-the-Go

Available any time, enjoy these free offerings online and by phone at your convenience. We encourage you to take advantage our support with these Calm resources and adopt them as tools to help you cope with and enjoy daily life.

Dial-in 4 Calm

Call 4 CALM (extension 42256) from a Mount Sinai phone, or 212-241-CALM (212-241-2256) to experience a 2-minute guided mindfulness meditation. As the instructor leads you through the focused relaxation, you may be surprised how centered and balanced you feel. Call as often as you like.

Dial-in Music for Relaxation

Call 212-844-CALM (212-844-2256) to reach the Music for Relaxation telephone line. Choose, option 1 for a 3-minute musical recording. Choose option 2 for an instructor-led relaxation exercise with music. These recordings are available in partnership with the Louis Armstrong Center for Music and Medicine.

Yoga Online On-Demand

Recorded yoga sessions are offered free of charge through New York Yoga at Log in with this email address: and this password: yogayoga12345. Watch and practice the yoga exercises of your choice at your convenience.

Social Media Groups

Social media at its best can connect you with like-minded people who are interested in sharing helpful insights and information, as do our members on these Mount Sinai social media platforms.

  • Calm Facebook GroupJoin this private Mount Sinai Calm Facebook group to share ideas, tips, and strategies for self-care with like-minded colleagues.
  • Family Caregiver Group: If you are a caregiver for an older adult or other vulnerable loved one, you will find this a safe space for support, education, and resources. Your colleague members are committed to coping with challenges like long-distance, COVID-19, and every day caregiving.
  • Parent Group: Whatever the age your child, you will find other Mount Sinai parents who offer parenting advice for raising and relating to our children, other parents, and the communities where we live. You may join by emailing

Personal Consultation Appointments

By phone or in person, focus on your well-being in an empowering one-on-one conversation and consultation with one of our highly experienced and compassionate licensed social workers. Based on your conversation, you will receive a holistic personal care plan and set of resources that support your overall health. Request an appointment by emailing

Trellus Health for IBD

Trellus Health is a digital health solution that works with you and your gastroenterologist to empower you to live your best life with an inflammatory bowel disease (IBD) such as Crohn’s disease and ulcerative colitis. Free for Mount Sinai employees, the goal of Trellus is to make your job of managing IBD between office visits easier—giving you back the time you need to do the things you deeply care about. Learn more and enroll here

Instructor-Led Classes & Workshops

All across the Health System, we offer Mount Sinai Calm classes both during the workday and after working hours.

At this time, as part of our COVID-19 prevention efforts, we are moving our classes online. Watch for updates here and on our social media sites for when and where you can enjoy our many offerings.

Art for Self-Care

With the guidance of an instructor, you will rediscover your creative side through watercolor, drawing and sculpting. Working with various art materials, you stimulate your senses, and discover your talent and rediscover your sense of wonder. Art workshops are both relaxing and fun.

Take Time to Meditate for Self-Care

We offer mindful meditation in various venues throughout the Health System. The Mount Sinai Calm team can arrange to visit departments or units during the workday to conduct mindfulness workshops; we have developed a program designed to meet weekly after hours, and we teach employees how to practice 60-seconds of self-care that incorporates mindfulness. Contact to explore your options.

Self-care mindfulness workshops cover:

  • Meditation/Concentration and Mindfulness
  • Mindful Body Scan
  • Mindfulness in the Workplace
  • Thoughts and Emotions
  • Compassion and Kindness in the Workplace
  • Mindful Eating
  • Mindful Walking
  • Equanimity and Balance

Tai Chi

The deliberate and graceful practice of Tai Chi allows those who practice to ease stress while building strength.


Yoga classes meet throughout the Mount Sinai Health System in person and are available online, and on demand. For more information on all the Yoga offerings, or to be added to the Yoga mailing list, email

We offer the following types of yoga:

  • Slow Flow Meditative Yoga―Integrates breathing and yoga postures at a relaxed pace, is designed for first-timers and beginners.
  • Open Level Vinyasa―Creates a flowing sequence of poses and movements
  • Open Level Flow and Restore Yoga Class―Helps release tension and stress in the body and mind as you develop strength in your core and back.

Please contact us at to learn more.

Mount Sinai Calm Team

We are dedicated on empowering you to create a self-care plan, and we you Calm services, including personal wellness consultations and group classes designed to enhance your well-being.

Calm Staff

image of Mari UmpierreMari Umpierre, PhD, LSCW
Dr. Mari Umpierre is the Director of Mount Sinai Calm within the Mount Sinai Health System’s employee wellness program. Her focus is on behavioral health and research as she develops partnerships across the Health System to design and implement programs and strategies that promote emotional wellness and stress reduction for faculty, staff, students and their families. She has a deep interest in health and mental health literacy, and she has investigated issues related to language, cultural challenges, and health communication. Her clinical work and research interests include cross-cultural issues in mental health and access to care for minorities.

Wendy Ramirez headshotWendy Ramirez, LMSW
Wendy Ramirez is a licensed social worker with extensive knowledge and experience delivering psychosocial care to adults and their family caregivers. At Mount Sinai Calm, she coordinates the virtual tutoring program, prepares internal communications, co-designs programs, and delivers one to one self-care consultations.

She is particularly interested in supporting social workers and nurses with their intentional self-care practices. Wendy is passionate about identifying affordable resources in the community for our employees, students, and faculty.

Calm Instructors

image of archimedes bibianoArchimedes Bibiano
Archimedes Bibiano has been studying and practicing meditation for over 30 years, many dedicated to teaching classes, workshops, and seminars. Archimedes is an inspirational teacher, fluent in three languages. His work teaching meditation as Mindfulness Based Intervention (MBI) enriches the lives of those working throughout Mount Sinai Health System. Archimedes also works with pediatric patients in the Child Life and Creative Arts Therapy Department at Mount Sinai Kravis Children’s Hospital where he teaches meditation and yoga to children and their families as well as hospital staff, medical students, interns, physicians, and clinical researchers. His work reaches deep within communities of educators and health care providers, to whom he brings a fresh approach to the development of interpersonal communication skills for self-regulation of affect, stress reduction, and conflict resolution. Archimedes Bibiano can be reached at

Head shot of Mickie BrownMickie Brown, RN, HN-BC
Mickie Brown specializes in stress reduction and mindfulness techniques, as well as mind-body practices (meditation, imagery, and biofeedback) based on her training at The Center for Mind-Body Medicine ( She has also trained as a mindfulness instructor at the Center for Mindfulness - University of Massachusetts and completed Stanford University’s Compassion Cultivation Training. Mickie is a Deputy Nurse Manager at the Mount Sinai Selikoff Centers for Occupational Health, a World Trade Center Health Program Clinical Center of Excellence. She has provided care to 9/11 workers and volunteers since she joined Mount Sinai in 2006 and is dedicated to improving the health and well-being of her patients through health education and innovative direct patient care.