12 Minute Meditation

This week we're offering something a little different. Elaine Smookler guides a laughter yoga practice. The amazing thing about laughter is you don't even have to really have something funny to laugh at. We can actually induce laughter as an experience and the body will still release the same endorphins. This gentle movement exercise is Elaine's foolproof way to induce laughter. It is based on the Hawaiian word "Aloha," a nice vowel-y word that opens the mouth and throat just by saying it. You can practice alongside Elaine, then, when the laughter yoga ends, find a comfortable position where you can continue to meditate or journal, reflecting on Elaine's offering, until you hear the sound of the final bell. Show notes Find more from Elaine Smookler here: Elainesmookler.com mindful.org/author/elaine-smookler And more from Mindful here: The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, Patricia Rockman offers a practice to explore your habitual reactions. This meditation is about working with habits. In particular, our habitual reactions to difficult situations that commonly arise. These could be anger at being stuck in traffic, sadness at not getting what we want, or frustration when dealing with companies that keep us on hold for what feels like eternity. Whatever it may be, mindfulness practices can help us deal with our habitual reactivity in more skillful ways. Show notes Find more from Patricia Rockman here: patriciarockman.com mindful.org/author/patricia-rockman And more from Mindful here: The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Wisdom arises out of our mind's capacity to be aware—which is not the same as thinking. Meditation teacher Kimberly Brown says, wisdom is a moment-to-moment awareness of what's arising internally and externally. So, this week, Brown offers a practice to train our awareness. It begins with developing concentration, which allows us to let go of our thoughts and our plans and be in this moment. Show Notes Find more from Kimberly Brown here: meditationwithheart.com mindful.org/author/kimberlybrown And more from Mindful here: The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Walking meditation can be a formal practice, like watching the breath, or it can be informal, simply bringing awareness to this everyday activity whenever we need to travel from point A to point B. It's an opportunity to gather our awareness which so often becomes distracted or even stuck when the mind is left to its own devices. Whether moving between floors of a building, on a city street, or in the woods, Mark Bertin offers this opportunity to guide ourselves out of the distracted autopilot we live in throughout so much of our day. So take a break and boost your mood with this simple walking meditation. Show Notes Find more from Mark Bertin here: developmentaldoctor.com Mark on mindful.org And more from Mindful here: Mindful.org The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

The opposite of feeling checked out or distracted—the unfortunate reality for many—is the experience of flow state, bringing your skills and focus together to meet whatever challenge you face. This week, Nate Klemp offers a practice to rest in the flow of effortlessness. Here's how you can train your mind to cultivate the ease and joy of being "in the zone." You'll find this practice as a web extra in the April issue of Mindful. You can find the April issue of the magazine now on newsstands or you can check it out on mindful.org Show Notes Find more from Nate Klemp here: Nateklemp.com Nate on mindful.org And more from Mindful here: Flow State: How to Get in the Zone The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Movement is a valuable ally in bringing more calm, focus, and clarity to our state of mind. So, this week, Dianne Bondy offers a soothing yoga flow to help you choose yourself. Gentle movement helps us tune in to the daily routines that we might otherwise go through on autopilot. Savor this gentle practice as part of your time to simply be present with yourself or invite a loved one to join you and unwind together. You'll find this practice as a web extra to our guide to mindful movement, in the April issue of Mindful. You can find the April issue of the magazine now on newsstands or you can check it out on mindful.org Show Notes Find more from Diane Bondy here: diannebondyyoga.com And more from Mindful here: 7 Mindful Movement Practices for Daily Life The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

When we lengthen the exhale, we're better able to find our power and invite a sense of relaxation to high intensity movement. Longer exhales cause the vagus nerve to send a signal to your brain, activating the parasympathetic nervous system (rest and digest) and easing the sympathetic nervous system (fight, flight, or freeze). You'll find this practice as a web extra to our Guide to Mindful Movement, in the April issue of Mindful magazine—now on newsstands and mindful.org. Show Notes More from Georgina Miranda: Georginamiranda.com Georgina Miranda, Author at Mindful And more from Mindful here: 7 Mindful Movement Practices for Daily Life The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Even when we're sitting still, we can sense the movement of nature around us, full of moment-to-moment reminders of the continuous state of growth and life surrounding us. This week, Jeanne Corrigal offers a practice to rest in the movement of nature. You can do this meditation outdoors, or anywhere. You'll find this practice as a web extra to our Guide to Mindful Movement, in the April issue of Mindful magazine—now on newsstands and mindful.org. Show Notes Find more from Jeanne Corrigal here: jeannecorrigal.com Jeanne Corrigal, Author at Mindful And more from Mindful here: 7 Mindful Movement Practices for Daily Life The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

There are countless ways we can shift our world for the better—whether it's volunteering weekly in our communities, engaging someone in a compassionate conversation, joining an activist group, or creating art that envisions what positive change might look like and energizes us to get there. But that's not the whole story. We need to care for ourselves, too: Healing and replenishing ourselves is part of the healing we wish for others. In this seated yoga practice, we cultivate the tools to nurture, strengthen, and give courage to our fearless hearts. Show Notes Find more from Boo Boafo here: @holisticlifestyler And more from Mindful here: 7 Mindful Movement Practices for Daily Life The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. So, this week, we're sharing an awareness practice to foster three key insights: clarity of intention; understanding of our power, presence, and impact; and opportunities for wise action-taking. We don't have to know all the answers. We are simply inviting in reflection and introspection to allow insights and awareness of body and mind to arise. Whatever arises, see if you can meet it with self-compassion and curiosity. This practice was featured in the February 2023 issue of Mindful as part of an at-home meditation retreat designed for you to take your individual practice into your relationships and your community. You can find the new issue of Mindful on newsstands or on mindful.org. Show Notes Find more from Michelle Maldonado here: lucenscia.com A Bridge to Better More from Michelle on mindful.org And more from Mindful here: Try This Self-Guided Meditation Retreat for Rest and Restoration The February 2023 issue of Mindful magazine: The Healing Burnout Issue Mindful at Work More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

We tend to focus all our love on the people we care about—yet, to connect more deeply with others, we must turn toward the one person we keep on the shortest leash: ourselves. We often reject other people's care or attention when we believe we don't deserve it. This practice reminds us that there's nothing special we must do to deserve love. You are worthy of love simply because you exist. Show Notes: More from Sharon Salzberg here: sharonsalzberg.com More from Sharon on mindful.org And more from Mindful here: Try This Self-Guided Meditation Retreat for Rest and Restoration The February 2023 issue of Mindful magazine: The Healing Burnout Issue Mindful at Work More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

The simple act of questioning the thoughts that shape our reality (especially when they create stress, anger, or frustration) opens the door to living a life with more compassion, ease, and openness to new possibilities. This week, Nate Klemp and Eric Langshur offer a practice (recorded by Mindful editor-in-chief Heather Hurlock) to inquire into our thoughts and unwind from stress. This practice is featured in the February 2023 issue of Mindful as part of an at-home meditation retreat. The mini-retreat is curated for relief and restoration when you're teetering on the edge of burnout and designed for you to take your individual practice into your relationships and your community. Show Notes Find more from Nate Klemp and Eric Langshur here: Nateklemp.com Start Here: Mast the Lifelong Habit of Well-beingMore from Nate on mindful.org More from Eric on mindful.org And more from Mindful here: Try This Self-Guided Meditation Retreat for Rest and Restoration The February 2023 issue of Mindful magazine: The Healing Burnout Issue Mindful at Work More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

While many of us take stock at the end of a year, and use the fresh page of January to set goals, or make plans, that sense of letting go of what we're caught up in and the habits we've been living through can be an integral part of our everyday mindfulness practice. Each time we sit for a few minutes, there's an opportunity to let go of wherever our minds, attention, and awareness have gotten caught up in, come back, and realign ourselves with our best intentions and efforts. As you approach this practise, ask yourself what you'd like to bring to it today. And remember that at any moment, you can realign yourself with your best intentions, recognizing that you may lose touch again and then come back when you do. Show Notes Find more from Mark Bertin here: Mark Bertin, Author at Mindful developmentaldoctor.com And more from Mindful here: The February 2023 issue of Mindful magazine: The Healing Burnout Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected]

For the month of December we're rounding up our most popular meditations from this year. This week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, "I think mindfulness is an essential and fundamental human right. We come into the world open and curious, but oftentimes self-judgment, criticism, fear, and anxiety come about." Show Notes Find more from Rose Felix Cratsley here: Ivy Child International Rose Felix Cratsley. Author at Mindful And more from Mindful here: The Top 10 Guided Meditations of 2022 Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected]

For the month of December we're rounding up our most popular meditations from this year. This week, Elaine Smookler offers a practice to help savor the moment by tapping into your senses. One morning in early October, Elaine Smookler glanced at her cell phone and noticed the weather app ominously predicting many days of snow and icy temperatures ahead. Life's challenges were seemingly everywhere. And Elaine was smiling. Cheerful. Grateful. Difficulties were still present, but awareness of her gratitude shifted her view, letting her see that everything was not dark and cold—in fact, many sights and sounds were quite lovely. Cultivate gratitude for life's small delights as you're guided through the senses by Elaine. Show Notes Find more from Elaine Smookler here: elainesmookler.com Read Elaine's latest Inner Wisdom column in Mindful magazine More from Elaine on mindful.org And more from Mindful here: The Top 10 Guided Meditations of 2022 The February 2023 issue of Mindful magazine: The Healing Burnout Issue The Gratitude Journal by Mindful More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Sometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to what our difficult emotions or physical sensations may be telling us, using the acronym H.A.L.T. H is for asking ourselves: Am I hungry right now? A means checking in to see: Am I angry or anxious, or otherwise dysregulated and activated? L stands for lonely: Am I feeling lonely in this moment? And T stands for: Am I tired? Show Notes: Find more from Chris Willard here: drchristopherwillard.com Chris on mindful.org And more from Mindful here: The Top 10 Guided Meditations of 2022 Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

When love feels scarce, we are conditioned to slip into survival mode. We cling to our beliefs about who we are in order to feel safe, to compensate for the belief that we are lacking. But seeing these conditioned habits for what they are can help create pathways for returning, for remembrance, for releasing into our inherent belonging. This mindful journaling practice guides you in bringing any judgments or unmet needs into your conscious awareness, where they can be healed. Show Notes: Find more from Caverly Morgan here: caverlymorgan.org Caverly Morgan, Author at Mindful And more from Mindful here: More episode of 12 Minute Meditation The Real Mindful Podcast Win a free copy of The Heart of Who We Are by Caverly Morgan

If you're celebrating Thanksgiving this week, we're sending you warm wishes for a safe and happy holiday. And, in the spirit of season, this week, Steve Hickman offers a gratitude practice for small things. You'll find this practice featured in our Gratitude Journal, which is a beautiful, lovingly designed collection of essays, articles, and practices, rooted in neuroscience, and featuring writing prompts by Jane Anne Staw, and lots of space for you to draw, write, and reflect on your own relationship with and practice of gratitude. Show Notes Find more from Steve Hickman here: drstevenhickman.com More from Steven on mindful.org And more from Mindful here: The December 2022 issue of Mindful magazine: The Self-Love Issue The Gratitude Journal by Mindful More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Sometimes gratitude can be tough to tap into, so this week, Jessica Morey shares a meditation to help us connect with our own goodness. When we're anchored in feelings of love and gratitude, we can bring loving-kindness and compassion with us out into the world. This practice as a web extra to our guide to gratitude, in the December issue of Mindful. Our guide to gratitude features a variety of practices designed to help you tune into your five senses, shift toward qualities like joy and awe, and more. Show Notes Find more from Jessica Morey here: jessicamorey.org Jessica on mindful.org And more from Mindful here: The December 2022 issue of Mindful magazine: The Self-Love Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

One of the biggest obstacles to gratitude is resentment, says Barry Boyce, Mindful's founding editor. From time to time, we need to undercut our own perspective and see things from the other side—maybe even from all sides. Here, Barry shares a gratitude practice to help us stop clinging to our ideas of what we want, and to work with the feelings that come up when we feel resistant to the way things are. Show Notes Find more from Barry Boyce here: "Gratitude for the Lousy Ingrate" "The Truth About Parasocial Relationships" More from Barry on mindful.org And more from Mindful here: The December 2022 issue of Mindful magazine: The Self-Love Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

While moving through nature, we have the opportunity to enter a state of being, be present with all of our sensations, and awaken gratitude for the Earth that is also part of us. So, take this moment to connect with the breath as Georgina Miranda, social entrepreneur, outdoor adventurer, speaker, writer, and mindful leadership expert guides you in a meditation for gratitude in nature. This meditation is a web extra for the December 2022 issue of Mindful magazine, on newsstands now or on mindful.org. Show Notes Find more from Georgina Miranda here: georginamiranda.com "Gratitude for the Lousy Ingrate" More from Georgina on mindful.org And more from Mindful here: The December 2022 issue of Mindful magazine: The Self-Love Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

When we take a moment to appreciate what's happening in our bodies, with a spirit of curiosity, we honor all that our bodies do for us every day. This week, Elaine Smookler guides us in a moment to bring appreciation to our embodied experience right now. Show Notes Find more from Elaine Smookler here: Elainesmookler.com Elaine Smookler, Author at Mindful Mindful course: Get Started with Mindfulness Course And more from Mindful here: The December 2022 issue of Mindful magazine: The Self-Love Issue The Gratitude Journal by Mindful More episodes of 12 Minute Meditation The Real Mindful PodcastLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, experienced mindfulness practitioner and instructor Gina Rollo White offers a gentle way to connect with each area of your body, while nurturing a felt sense of loving-kindness and gratitude. This somatic (embodied awareness) practice is a bonus that adds on to the "Guide to Gratitude" that you'll find in the December issue of Mindful magazine. There, mindfulness experts share their best tips and guided practices to shift focus toward qualities like joy and awe, and discover new ways to let gratitude come alive. Show Notes Find more from Gina Rollo White here: Mindfuljunkie.com Mindful course: Learn to De-Stress With Gina Rollo White And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful PodcastLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

When we're caught in the throes of an emotion like sadness, loneliness, or anger, shifting our awareness into the body allows us to experience the ever-changing nature of these strong and often unpleasant emotions. This practice will help you get used to the feeling of paying attention to difficult emotions in the body with curiosity and without judgment. Show Notes Find more from Sharon Salzberg here: sharonsalzberg.com Sharon Salzberg on mindful.org And more from Mindful here: The October 2022 issue of Mindful magazine: The Peaceful Mind Issue More episodes of 12 Minute Meditation The Real Mindful PodcastLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This practice is a web extra in the October issue of Mindful magazine where we look into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. This week, Jud Brewer offers this simple exercise to help you shift your attitude toward what you're feeling. Curiosity is a helpful tool for engaging with our embodied experience, including emotions like sadness, anxiety, or any other unpleasant emotion. Show Notes Find more from Judson Brewer here: Drjud.com Unwinding Anxiety Jud on mindful.org And more from Mindful here: The October 2022 issue of Mindful magazine: The Peaceful Mind Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This practice is a web extra in the October issue of Mindful magazine where we look into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. By allowing ourselves to experience where tough emotions are present in the body, and opening up to them with love, we can cultivate a sense of peace and acceptance toward the imperfect nature of life. This meditation is guided by author and mindful self-compassion expert Kristin Neff. It's designed for dealing with really difficult emotions, so if you're feeling something very difficult right now, this may be a good meditation for you. Show Notes Find more from Kristin Neff here: Self-compassion.org Fierce Self-Compassion Kristin on mindful.org And more from Mindful here: The October 2022 issue of Mindful magazine: The Peaceful Mind Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Sometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to what our difficult emotions or physical sensations may be telling us, using the acronym H.A.L.T. In a nutshell, H is for asking ourselves: Am I hungry right now? A means checking in to see: Am I angry or anxious, or otherwise dysregulated and activated? L stands for lonely: Am I feeling lonely in this moment? And T stands for: Am I tired? Show Notes Find more from Chris Willard here: drchristopherwillard.com Chris on mindful.org And more from Mindful here: The October 2022 issue of Mindful magazine: The Peaceful Mind Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, meditation teacher and author Kimberly Brown offers a loving-kindness practice variation to help us cultivate more ease and openness within the moment-to-moment unfolding of our lives. "Everything is impermanent. It's always changing, coming together and falling apart," she says. When we can accept that not everything is up to us, and let go of trying to control what we can't change, we can find more ease. This practice is a web extra in the October issue of Mindful magazine. In the feature, veteran journalist Caren Osten Gerszberg looks into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. Show Notes Find more from Kimberly Brown here: Kimberly on Mindful.org Meditationwithheart.com Navigating Grief and Loss Check out the October issue of Mindful Magazine here: The Peaceful Mind issue: Calm Your Anxious Brain And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful PodcastLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Dr. Ni-Cheng Liang leads us in a 4-7-8 breath practice to release stagnant air and find calm. Ni-Cheng is a pulmonary physician, podcast host, and mindfulness teacher. In the early days of the pandemic, she recruited eight medical colleagues from across the United States to create the Mindful Healthcare Collective, which offers free online mindfulness sessions to healthcare workers, with topics including basic breath awareness, mindful eating, and even anti-racism work. Show Notes: Find more of Ni-Cheng Liang here: Ni-Cheng Liang, Author at Mindful ncliangmd.com Meditate with Ni-Cheng in the Mindful30: a 30-Day Meditation Challenge Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, Georgina Miranda shares a guided practice to help us feel more grounded and at ease, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly sought after international transformation coach, public speaker, and management consultant. Show Notes: Find more of Georgina Miranda here: Author Page, Georgina Miranda This Woman Used Mindfulness to Climb Mt. Everest GEORGINA MIRANDA Meditate with Georgina in the Mindful30: a 30-Day Meditation Challenge Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

In order to be giving, we need to be nourished. This week, Andres Gonzalez shares a practice about learning to check in with yourself and to do so with love. Andres is cofounder of the Holistic Life Foundation. For twenty years, Andres has taught yoga to diverse populations, including Baltimore City Public School, drug treatment centers, mental crisis facilities, homeless shelters, wellness centers, colleges, private schools, and other venues throughout the nation. He is also one of this year's teachers in our Mindful30 meditation challenge. Andres will be guiding practices based on easing stress with intentional breathing. If you want to know more about Mindful30, we'll link to it in the show notes for this episode. Show Notes: Find more from Andres Gonzalez here: Holistic Life Foundation Meditate with Andres in the Mindful30: a 30-Day Meditation Challenge Andres on mindful.org And more from Mindful here: The August 2022 issue of Mindful magazine: The Happiness Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Founding editor of Mindful and mindful.org Barry Boyce offers a simple practice for cultivating your attention. He says, "The simple act of paying attention is really the kindest thing you can do for yourself. When our mind is scattered it creates pain and disconnection, and that pain and disconnection gets picked up by others." But paying attention isn't as easy as deciding to do it—it does take practice! So that's what this week's meditation is all about. Show Notes: Find more from Barry Boyce here: Barry on mindful.org Read his latest column in Mindful magazine, "What Happens If We Drop Our Illusions?" Mindful30: 30-Day Meditation Challenge And more from Mindful here: The August 2022 issue of Mindful magazine: The Happiness Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, we're offering something a little different. Dr. Michelle Chatman shares a practice that she's been singing since 2020, when we saw the killing of George Floyd, Ahmaud Arbery, and Breonna Taylor; when the COVID-19 pandemic began and we saw its devastating effects upon Black and brown communities; and we also saw protests and uprisings in response to racial injustice around the globe. As an assistant professor in the Crime, Justice, and Security Studies program at The University of the District of Columbia and contemplative educator, Michelle weaves meditation, music, and introspective practices into her teaching to help facilitate student learning and growth and build community. This song helps Michelle restore. You can close your eyes or lower your gaze while you listen to Michelle sing and then can continue to meditate, reflecting on Michelle's offering, until you hear the sound of the final bell. Show Notes: Find more from Dr. Michelle Chatman here: Healing the Harm in Schools - TEDxUStreetWomen Black Mindfulness Summit 10 Powerful Women of the Mindfulness Movement: 2022 And more from Mindful here: The August 2022 issue of Mindful magazine: The Happiness Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

During times of stress and uncertainty, touching into your groundedness while remaining open can help you find calm—and inspire others to do the same. Meena Srinivasan offers a practice for staying both rooted, and open. "You can always draw upon the strength of those who've come before us," she says. "Know that you can act from a place and space of groundedness and compassion. And this is what the world needs now." Show notes: Find more from Meena Srinivasan here: meenasrinivasan.com Transformative Educational Leadership 10 Powerful Women of the Mindfulness Movement: 2022 And more from Mindful here: The August 2022 issue of Mindful magazine: The Happiness Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

"Resilience can be thought of as our capacity to know when we are not in a state of equilibrium and to be in the practice of gently inviting ourselves to open up and reveal whatever it is we need to be nourished and to be held." Dr. Sará King says. And this can help us to reestablish a feeling of safety, connectedness, and grounding. This week, Dr. King invites us to connect with the love and healing we'd like to send to future generations to cultivate intergenerational resilience. Show Notes: Find more from Sará King here: Where Science, Mindfulness, and Social Justice Intersect 10 Powerful Women of the Mindfulness Movement: 2022 Sará King on mindful.org And more from Mindful here: The August 2022 issue of Mindful magazine: The Happiness Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, "I think mindfulness is an essential and fundamental human right. We come into the world open and curious, but oftentimes self-judgment, criticism, fear, and anxiety come about." Rose is founder and president of Ivy Child International, a non-profit that develops global mental health initiatives for children, families, and communities. Show Notes: Find more from Rose Felix Cratsley here: Ivy Child International 10 Powerful Women of the Mindfulness Movement: 2022 Rose on mindful.org And more from Mindful here: The August 2022 issue of Mindful magazine: The Happiness Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This engaging meditation uses the energy and imagery of stones to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.

Renda Dionne Madrigal is a licensed clinical psychologist and registered drama therapist. She is Turtle Mountain Chippewa, and specializes in embodied mindfulness-based practices. This week she's sharing one of the practices from her book, The Mindful Family Guidebook, called North Star Breathing. Show Notes: Find more about Renda Dionne Madrigal here: "10 Powerful Women of the Mindfulness Movement: 2022" The Mindful Family Guidebook Check out the August issue of Mindful Magazine here: Mindful - August 2022: The Self-Care Issue And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

We live in a world of constant change and this week, Aden Van Noppen invites us to find what roots us. Aden is the founder and executive director of Mobius, a collaboration between leading neuroscientists, meditation teachers, and technologists to work toward the creation of digital technology that enhances our individual and collective well-being. Aden is also one of the 10 powerful women of the mindfulness movement 2022, and here she guides a meditation on impermanence. Show Notes: Find more about Aden Van Noppen here: "10 Powerful Women of the Mindfulness Movement: 2022" Mobius Check out the August issue of Mindful Magazine here: Mindful - August 2022: The Self-Care Issue And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Learning to tune in to our own vulnerability is an act of courage that allows us to form deeper, more genuine relationships. In the August 2021 issue of Mindful magazine, Dr. Stacee Reicherzer wrote, "If you're someone who grew up being told that tears are a sign of weakness, or that you should never show fear lest you be exploited, you understand how very difficult it is to communicate complex emotions like jealousy, resentment, or sorrow." In this week's episode, Dr. Reicherzer leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust. Show Notes: drstacee.com The Healing Otherness Handbook Healing Otherness with Compassion (and Sass) A Guided Meditation to Reflect on the Colours of the Pride Flag Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, Rose Felix Cratsley offers a meditation to honor equity by uplifting and celebrating the power of pausing together. In this mindfulness framework, each letter of the word BREATH serves to remind us of our responsibility to ourselves and to others to honor and promote equity. So she invites us to breathe, renew, exercise equity, activate and advocate, trust the power, and heal. Rose Felix Cratsley is the founder and president of Ivy Child International, a nonprofit that develops global mental health initiatives for children, families, and communities. She is also featured in our annual list of powerful women in the mindfulness movement. You can find that feature in the August issue of Mindful Magazine later this month. Show Notes: Find more from Rose Felix Cratsley here: Ivy Child International And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Life doesn't always serve us exactly what we want. Sometimes it offers pain, confusion, and sorrow. There's no way to stop those circumstances, nor to stop the difficult emotions that might arise alongside them. This week, Frank Ostaseski offers a meditation to investigate all of the circumstances of our lives with curiosity, and that can help us welcome everything that comes, or at least allow it. When we allow what is to simply be, we relieve ourselves of the suffering that can get heaped on top of our moments of difficulty. That extra suffering is optional, even if the difficult causes and conditions are not. Show Notes: Find more from Frank Ostaseski here: Frank Ostaseski, Author at Mindful Zen Hospice Project Metta Institute Read Kate Bowler's essay: Coming Undone But Not Unmade Read the June issue of Mindful Magazine here: Discover the June 2022 Issue And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Nurses help those who are sick or injured, they hold the hands of others as their life ends or offer solace to those pained by loss. To mark National Nurses Week, Cynda Hylton Rushton calls on nurses to pause for a moment to honor their hands—and to acknowledge the joys, sorrows, disappointments, fears, and triumphs in their professional lives. Show Notes: More from Cynda Rushton on Mindful.org How Integrity Can Heal Burnout

As Mark Coleman says, listening is a beautiful doorway to the present moment, a tuning in to what's here. With listening practice, we develop the qualities of receptivity, relaxation, and a sense of naturalness. We don't need to make much effort to hear anything. A sound arises and is known quite easily and naturally in awareness. So, with this particular meditation, we can cultivate a sense of ease, receptivity, and openness. We allow the sounds to be the locus for our attention, simply present to the ebb and flow in the soundscape. Shownotes: Find more from Mark Coleman here: markcoleman.org Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery Make Peace With Your Mind From Suffering to Peace And more from Mindful here: Nature Meditations course The June 2022 issue of Mindful magazine: The Resilience Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

In this practice, Sharon Salzberg invites us to allow ourselves to feel our emotions, notice the sensations that arise in our body, and forgive ourselves for what we feel. And while your mind might wander during the meditation, Salzburg reminds us that it is always possible to let go and begin again. This practice is featured in the June issue of Mindful magazine, which you can find on Mindful.org or at a newsstand near you. Show Notes Find more from Sharon Salzberg here: Sharon Salzberg, Author at Mindful Read the June issue of Mindful magazine here: Discover the June 2022 Issue - Mindful Magazine And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

As this week's meditation teacher Mark Coleman says, "We know being in nature is good for us, but how do we put this into practice in a way that will really serve and nurture us?" This is a question we address in the June issue of Mindful, and in our new course, Nature Meditations. And with Earth Day happening this week, it seems like the right time to get outside and appreciate what the natural world offers. Show Notes: Find more from Mark Coleman here: markcoleman.org Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery Make Peace With Your Mind From Suffering to Peace And more from Mindful here: Nature Meditations course The June 2022 issue of Mindful magazine: The Self-Compassion Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week on 12 Minute Meditation, Jenée Johnson leads a practice to remind us that we are enough.​​ In this practice, Jenée offers five affirmations that are designed to help us be more compassionate toward ourselves, and in turn build a solid base to be more compassionate toward others. Show Notes: Find more from Jenée Johnson here: Jenée Johnson, Author at Mindful And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Mindful managing editor and your regular 12 Minute Meditation host Stephanie Domet leads a mindful writing practice for settling into your body, noticing your surroundings in a real or imagined setting, and using your experience as a writing prompt. This practice is drawn from Stephanie's new course, Mindful Writing. She shares tips, practices, and prompts to strengthen your existing writing practice, or discover a new creative outlet. Show Notes: Find more from Stephanie Domet here: Mindful Writing course Stephanie on mindful.org And more from Mindful here: The April 2022 issue of Mindful magazine: The Resilience Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, Shalini Bahl-Milne shares a practice to replenish our energy. If we draw from a pool of resources without replenishing them, we can begin to feel depleted—our brain gets sluggish, and we don't make good decisions. By resting our attention on our senses, we are taking a moment to reconnect with ourselves and feel fully present. This practice was featured in the April issue of Mindful magazine as part of a three-day at-home retreat designed by Shalini and other veteran mindfulness teachers Mark Bertin and Tovi Scruggs-Hussein. Show Notes: Find more from Shalini Bahl-Milne here: Shalini Bahl-Milne, Author at Mindful And more from Mindful here: An At-Home Meditation Retreat You Can Share with Those You Love The April 2022 issue of Mindful magazine: The Resilience Issue More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This engaging meditation uses the energy and imagery of the four elements to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.