A Mindful Choice offers multi-faceted programs that teach mindfulness, compassion, and related awareness skills and techniques. Our mission is to help individuals, groups, and communities benefit from mindfulness—thriving on their own and together.

Why Choose Us?

Our passionate, seasoned team works to ensure that our programs are inclusive, effective, and relevant. We combine mindfulness and compassion practices and concepts, current research and neuroscience, and various teaching methods to tailor our support for you.  

Our Core Values

We bring to our work deep, long-term commitments to our ongoing practice of mindfulness and compassion in our daily lives, along with embodiment of our core values: Kindness, Inclusion, Integrity, Positive Impact, and Balance.

Our Approach

Our approach is collaborative and our programs are designed to reflect this.  First we learn about our clients and their objectives and then we draw upon our deep well of experience to create adaptable, sustainable programs to meet their needs.

Hello — My name is Karyn Sandelman and my intention is to help people cultivate, deepen, and sustain practices of mindfulness and compassion to improve their quality of life. I am a Certified Mindfulness-Based Stress Reduction Teacher; a Certified Mindfulness Mentor; a Certified Mindful Schools Teacher; and a seasoned leader, facilitator, and mentor.

I began practicing and studying mindfulness more than 25 years ago, when I was a leader in a Fortune 500 company in the financial services industry and the mother of two young children. As you might imagine, my daily life was hectic and stressful! Mindfulness and compassion quickly became essential life skills for me, helping me live with greater balance and kindness, and lead with more clarity, care, and collaboration.

The transformative power of mindfulness continues to change my life for the better, and I have witnessed its potential to help others cultivate their innate capacity to live with greater balance and joy.  This is why I founded A Mindful Choice and devote my time and energy to this work.

I have facilitated more than 40 MBSR courses, many workshops and custom-designed programs, and short retreats for a wide range of organizations and individuals. Before launching A Mindful Choice, I directed adult and youth programs for Minds, Inc., including developing curricula, training a large group of mindfulness educators, and leading mindfulness programs in schools. Prior to that, I served as a Senior Director at Freddie Mac where I led and coached large teams of internal staff and external business partners and facilitated a wide range of learning programs.

I have a Master of Science degree from Columbia University, a Bachelor of Science degree from Cornell University; my MBSR teacher training from the University of Massachusetts Medical Center and MBSR Certification from Brown University; and Mindfulness Mentor Training from the Mindfulness Mentor Training Program offered by Banyan (formerly Cloud Sangha) under the leadership of Jack Kornfield and Tara Brach. In sharing mindfulness and compassion with others, I draw upon my years of practice, facilitation, mentoring, and leadership, and my deep belief in the transformative potential mindfulness and compassion offer to all.

Workplace

• Smithsonian Institution National Museum of African American History and Culture

• Inova Health Care Services’ Corporate Clients

• Appian

• Celerity

• Eagle Hill Consulting

• Insperity Human Capital Management

Testimonials

12/1/23: “A Mindful Choice far exceeded my expectations. The course structure and materials are very effective. I feel and see the difference it has made in my life already. I plan to continue the practices. Karyn's intelligence, generosity and kindness made the material all the more compelling.” Gratefully, Frances M, Professor Emerita (Online MBSR Course - Spring 2023)

5/15/23: “Karyn Sandman was a superb guide to MBSR and facilitator of our group. She demonstrated excellent social-emotional skills and was respectful, patient and compassionate to each person involved in our diverse group. The course content was all quite fascinating and I loved the pacing of each class that included a good variety of meditation modalities and time to be in the larger group and in break out groups.” Anonymous (Online MBSR Course - Spring 2023)

3/12/22: “My 8 week MBSR course with Karyn Sandelman (A Mindful Choice) totally exceeded my expectations. Speaking about meditation can be tricky - it’s difficult to explain to an outsider what you are experiencing in your mind, especially when the lingo and the concepts still feel foreign and confusing. Karyn not only welcomed all of our questions and concerns but made every effort to respond to them thoughtfully and as completely as she could. This was my first zoom experience and I surprisingly really enjoyed it. For me, even though we were all ‘looking’ at each other during all of the meditations, I didn’t feel self conscious about how I was sitting etc., whereas I think I would have in person. Sign up and give it a try! You’ll thank yourself.” Jessie Paine (Online MBSR Course - Winter 2022)

3/12/22: “This is my first MBSR course. As a health care provider, it was time for me to focus on my own stress reduction and to learn to listen to my body. This course help me to both, learning that at any given moment I have a choice, to recognize and move toward a thought/feeling, or away from it. This course does a great job at promoting self -care and this, in turn, allows me to care for others more compassionately.” Debra Stang RN, MEd, BSN (Online MBSR Course - Winter 2022)

10/9/21: “I came to this course with some experience with mindfulness practice but I never really got it going on a regular basis, and I was suffering a lot from acute anxiety. I wholeheartedly recommend this course. It provides very practical tools, lots of information, and above all a direct experience of the practice in a way calculated to make sure you incorporate it into your life. The group experience was unexpectedly important, because we all openly shared our experiences, reactions, and questions. Karyn is an amazingly skilled facilitator. Highly recommended.” Anonymous (Online MBSR Course - Fall 2021)

10/9/21: “Karyn's deep experience, knowing, empathy and kindness created a safe and welcoming environment to be vulnerable, "not know," learn, and practice. I was grateful for how she met each participant with compassion and encouragement and for how she facilitated community building of the participants - all on Zoom. I've taken mindfulness classes in the past, but this experience was deeper, richer and one from which, unlike before, I am already building.” Anonymous (Online MBSR Course - Fall 2021)

6/10/21: “I was looking to the course to enliven my meditation practice. Karyn did just that by presenting the course content in a deep and motivating way. Her voice and delivery is soothing and serious and she is extremely responsive to all students questions and contributions.” Susan Seidman (Online MBSR Course - Spring 2021)

5/7/21: “This course came at a time when I needed to find an outlet to help me relax and shed stress before I imploded. I felt a positive impact from the very first guided meditation! Karyn was amazing - her kindness and her gentle but knowledgeable guidance made me want to get to class every week. And now - months later - I still feel an instant peace when I tune into one of her guided meditations. Thank you Karyn and MBSR!” Gail M - Halifax, Nova Scotia (Online MBSR Course - Winter 2021)

3/12/21: “As a long-time mindfulness and yoga practitioner prior to this course, I appreciated Karyn's ability to relate with both brand-new practitioners as well as those with more experience; her unfailing kindness and the way she lives out her practice "in the real world;" as well as the full range and scope of materials and practices she includes as part of the course. I also admired the way Karyn would gently and yet firmly keep the course and participants from getting off-track. I would highly recommend Karyn and this course!” Anonymous (Online MBSR Course - Winter 2021)

3/11/21: “Karyn embodies kindness, patience and compassion. She is a wonderful guide who has this great quality of making you feel at ease during the meditation practices. This is a great introductory course, which includes a rich mixture of theory and practice. I am very grateful to have found Karyn and her encouragement and generosity has really helped me on this journey.” Anonymous (Online MBSR Course - Winter 2021)

9/14/20: “Terrific course that gave me the tools and knowledge to develop my own meditation practice and bring mindfulness into my daily life. I really enjoyed the class experience and getting to know my cohort and learning from them through their experiences. Karyn is a very skilled and thoughtful facilitator and brings a sense of warmth to the class that makes the experience all the richer.” Anonymous (Online MBSR Course - Summer 2020)

9/9/20: “I have been in meditation circles with Buddhists and with non-Buddhists. I have studied Jon Kabat Zinn's book Full Catastrophe Living, and I benefited from each. But it wasn't until I took Karyn Sandelman's 8 week MBSR course that I really feel I made progress in mindfulness. It was such a heart-opening class and a mind-calming class. I feel more committed now than I ever have before. Now, what I learned in this class begins and ends my day and I do yoga in the afternoon. And I feel and see the results in myself. I am so grateful. Thank you Karyn and my fellow classmates from whom I also learned.” D.B., VA (Online MBSR Course - Summer 2020)

7/14/20: “I highly recommend learning more about the practice of mindfulness with Karyn Sandelman. She quickly established a wonderful rapport with all in the class, making all comfortable participating in meditation exercises in an online setting. I particularly enjoyed how she used Zoom rooms and interactive whiteboard features to allow everyone to learn by doing. She also gave us follow-up activities, and resources, encouraging us to dive a bit more deeply into the science behind the practice. Definitely a class worth taking!!” L.N., VA (Online MBSR Course - Spring 2020)

6/26/20: “While the world was feeling chaotic, uncertain and dark, this mindfulness course was invaluable for inner peace. The practices taught me how to kindle that little light inside myself that is helping me stay grounded, unafraid and grateful. The concepts and practices are so simple that inner change is attainable within the time of the course. The timing was one of the silver linings of the pandemic for me.” D.K., VA (Online MBSR Course - Spring 2020)

12/9/19: “Karyn is passionate about MBSR and shares this passion in her teaching. She is thorough, kind, generous, and provides excellent support information and additional material. I highly recommend her class.” Anonymous, VA (MBSR Course - Fall 2019)

11/22/19: “The 8-week MBSR class taught by Karyn Sandelman is a 2.5 hour weekly reprieve from the daily hustle. Karyn instructs on a variety of ways to develop a practice even if for only a few minutes a day. She is a gifted instructor for this course and it cannot be taught by just anyone. She is highly skilled in the delivery of the concepts and processes but as or more important she demonstrates authentic compassion and warmth. Her passion for this practice is apparent and is contagious. I highly recommend this course.” Anonymous, VA (MBSR Course - Fall 2019)

11/21/19: “I dabbled in Mindfulness and meditation phone apps for years and never really got anything out of it. Making the time and investment to take an in-depth class, taught by a fantastic teacher and facilitator, made a true life-changing impact on my life. I now understand the purpose and value of Mindfulness and am motivated to make it part of my daily routine.” Anonymous, VA (MBSR Course - Fall 2019)

6/3/19: “All that wonderful information, wisdom, kindness and generosity and now a certificate to boot! Thank you so much for everything you have offered us. There was no way for me to anticipate just how wonderful and valuable your course would prove to be. I am so lucky to have been able to participate. I am looking forward to future offerings.”  O.W., VA (MBSR Course - Spring 2019)

10/27/18: “I am a retired Service Member that has long suffered from headaches, apprehension, sleep deprivation, and hypertension resulting in part from post-traumatic stress disorder.  At first, I was not sure that Karyn’s MBSR course could help me in any manner. After attending several classes and practicing at home, I was amazed at the results - I was remaining calmer in my daily life and I was sleeping better at night.  Typically, during meditation, I lose track of what I should be concentrating on. Karyn’s soothing direction kept me on task and helped me achieve some real breakthroughs.”  Anonymous, VA (MBSR Course - Fall 2018) 

6/11/18:  "Serendipity brought me to Karyn's MBSR course, and serenity, gratitude and peace are the gifts I am left with. Thank you Karyn. You are a gift. I have the wings I needed to "explore" my next chapter."  P.M., VA (MBSR Course - Spring 2018)

12/9/17:  "Karyn's MBSR class had a tremendous impact on my ability to cope with my challenging chronic pain condition.  My anxiety and pain levels have diminished and I am now better at appreciating and noticing all the positive things in the world around me.  The variety of meditations that Karyn offers allowed me to use the ones best suited for me and helped me to be okay with doing only what I was capable of."  K.W., VA (MBSR Course - Fall 2017)

12/2/17:  "I have had the pleasure and good fortune to have known and worked with Karyn Sandelman and Laura Gould over the past two years in my role as a colleague and executive director of Minds, Inc. I have come to know them as consummate professionals. They bring a high degree of integrity, extensive knowledge, and skill to their work.  As a team, Karyn and Laura represent excellence in training delivery, curriculum and workshop development, experience with diverse clientele and a thorough grasp of research grounded in years of personal practice.  I have only the highest regard for what they do and how they do it.   Their combined skills and experience in the corporate arena make them eminently qualified to bring mindfulness to the workplace in a manner to support personal growth and professional results in a sustainable way." B.G., Executive Director, Minds Incorporated (a non-profit bringing mindfulness to youth and adults in the Washington, D.C. region)

11/26/17:  "A Mindful Choice has partnered with our company as a guest Blogger and presented a webinar on Mindfulness for our customers.   Both Karyn and Laura demonstrated deep expertise in the practice, research, and benefits of mindfulness from a personal perspective and as applied in the workplace.  I look forward to continuing to work with A Mindful Choice as teachers, researchers, and practitioners who bring practical expertise to the practice of mindfulness."  B.G., Managing Partner, Lytle EAP Partners (a firm focused on well-being at work)

5/2/17:  "I loved Karyn's class. I wanted to learn more about mindfulness, and she was a wonderful guide. She is warm and compassionate, and every session was a joy. I look forward to future classes and/or retreats, and highly recommend working with her."  S.R., VA (Foundations Course)

11/30/16:  "Karyn is an exceptional teacher who really cares about her students.  She is extremely well organized and presents all the material in an interesting and enthusiastic manner.  This course has helped me relax, deal with stress, and sleep better."  A.S., VA (MBSR Course - Fall 2016)

11/29/16:  "Karyn is a wonderful teacher, and she does a great job introducing mindfulness to the class.  She teaches techniques and strategies to use, and provides resources to practice daily to help bring mindfulness into your everyday life.  It has helped me become aware of my thoughts and responses to stress.  Great class for anyone, any age!"  M.D., VA (MBSR Course - Fall 2016)

11/15/16:  "Karyn's course is a breath of fresh air -- a deep, cleansing breath to help guide me through personal struggles and challenges.  Karyn's engaging and mindful approach to the course curriculum is like a much-welcomed salve on whatever ails you.  Her soothing voice (which I look forward to hearing each week) brings clarity to my thoughts, fears, confusion, and energies, and I have found that Karyn's class has made a positive impact in my life.  I highly recommend taking Karyn's classes.   A.P., VA (Parent course)

11/15/16:  "This course helped me introduce mindfulness to my kids.  I've come away from it with so many new tools to practice compassion and kindness and make the decision to show up as the parent I want to be for my family.  Karyn is a wonderful teacher, informative, supportive and with lots of experience.  L.N., VA (Parent course)

11/15/16:  "I really feel that using these practices would benefit so many people.  I would love to see this language of mindfulness (and how to use it) become a part of our culture, from our youngest kids to seniors."  D.D.S (Parent course) 

11/15/16:  "Karyn has a wonderful, calm way to help you settle in so you're ready and able to practice mindfulness."  T.O., VA (Parent course)

7/21/16:  “A few months ago, I started a new position and soon after found that the stress of work was getting to me. It was difficult for me to sleep, even though I was exhausted. Shortly after, I started the mindfulness sessions with Karyn. I learned to be gentle to myself, to appreciate the little moments in life and how to better manage stress. The body scan was the best! Whenever I find it difficult to sleep, I use the body scan and it helps me fall asleep and I wake up refreshed.  My work is still stressful, but I am enjoying it and I am not constantly on edge.”  J.A., VA (Corporate program)

6/30/16:  Karyn is passionate about mindfulness and an excellent facilitator!  I was relatively new to the practice when I took a six-week session with her earlier this year, but her thoughtful and organized approach to introducing newcomers and ability to create an atmosphere where we felt comfortable sharing our experiences made for a delightful experience.  She continually strives to improve her classes by soliciting feedback from the participants and provided lots of additional resources to enable us to broaden our knowledge and continue the practice.  I look forward to attending additional mindfulness sessions with Karyn in the future!”  I.C., VA (Corporate program)

6/15/16:  “I participated in an eight-week course taught by Karyn during the workday.  We had most sessions during lunchtime and a few at the end of the day.  I didn't know much about mindfulness before the course.  Karyn shared information with us in an easy way to understand and retain.  Her ability to guide us through meditations was easy to follow.  I was very comfortable sharing during our sessions and learned so much.  I have been able to put the training into practice in my workday and life to improve my mood and sense of peace.  I know I have much more to learn and hope I can continue to learn with Karyn!”  G.T., VA (Corporate program)

6/8/16:  "Thank you so much Karyn. It has been a joy working with you and I’m grateful for the time we spent together. You’ve been a gift to our school!" S.D., VA (Elementary School Principal)