12 Minute Meditation

If you find it difficult to develop a sense of patience in the face of uncertainty and discomfort, begin this guided meditation to face whatever is causing you discomfort in this moment. You will learn to let go of whatever feels triggering and be able to engage with compassion. Show notes: Meditation by Mark Bertin. Mark Bertin MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness. Try this fun mindful meditation to help kids focus on their breath while their thoughts zoom by. Show notes: Mindful meditation by Susan B. Katz. Susan B. Katz is an award-winning author, National Board Certified Teacher, educational consultant and social media advisor to authors.

It's not always the case that our formal mindfulness practice carries seamlessly into daily life—especially in conversations that spark tension. Shalini Bahl-Milne offers a practice to help you remain present for these difficult moments. Show notes: Meditation by Shalini Bahl-Milne. Shalini Bahl-Milne, PhD, is an award-winning researcher and Certified MBSR and Search Inside Yourself teacher. Dr. Bahl develops mindfulness skills to help disrupt harmful default habits, cope with stress, and more.

This guided meditation is focused on deepening your awareness, freeing yourself, and settling in the present moment. This practice will lead you to experience a greater capacity to clear your mind, and increase your ability to focus. Show notes: Meditation by Rhonda Magee. Rhonda V. Magee is a professor of law at the University of San Francisco. She is a highly practiced facilitator of restorative MBSR interventions for lawyers and law students.

Experiencing an intentional, mindful walk can provide an opportunity to connect with your senses and nourish your relationship to the present moment. Turn your attention to what your body is feeling, bring awareness to your body, and appreciate the here and now. Show notes: Meditation by Elaine Smookler. Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. She is a Registered Psychotherapist, a columnist for Mindful magazine, and teaches mindfulness to corporate clients through eMindful.

Using the repetition of certain phrases, Sharon Salzberg takes us through a loving-kindness meditation to shift our attention away from our mistakes and toward self-compassion and understanding. Show notes: Meditation by Sharon Salzberg. Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the co-founder of the Insight Meditation Society.

In this guided meditation, we become aware of the mind as a process. When we think of our mind in this way, we can let our thoughts float by like bubbles without getting caught up in the contents of each thought. Show Notes: Meditation by Enrique Collazo. Enrique Collazo is a meditation teacher at Inward Bound Mindfulness Education. He works internationally, mostly with teens.

Embodied awareness means grounding ourselves in our sensory experiences in order to connect with what we're experiencing in the present moment. Sebene Selassie leads us in this guided meditation to connect with our body and our breath. Show notes: Meditation by Sebene Selassie. Sebene Selassie is a mindfulness teacher on the Ten Percent Happier app and author of the book You Belong.

In this guided meditation, Vinny Ferraro invites us to see our thoughts as they arise, notice them, and gently return our attention to the breath and body. This practice can help us find compassion and focus as we let go of judgement, anxiety, and irritation. Show notes: Meditation by Vinny Ferraro. Vinny Ferraro is a board member of the Mind Body Awareness Project. He is widely recognized for his contributions in mindfulness-based programming and interventions for at-risk and incarcerated youth.

We often use the breath and sensations of the body as anchors in meditation, but listening to the sounds around us can also help ground us. In this guided meditation for focus we listen, notice, and let go of tension. Show notes: Meditation by Susan Kaiser Greenland. Susan Kaiser Greenland is a mindfulness teacher and author who specializes in teaching mindfulness to children and families. She's an author and founding faculty member of UCLA's Mindful Awareness Research Center's facilitator training.

Founding Editor Barry Boyce speaks with mindfulness trainer and former police officer Richard Goerling on the role of mindfulness in policing.

This is a foundational awareness practice designed to help bring about three key insights: clarity of intention; understanding of our power, presence, and impact; and opportunities for wise action-taking. Show notes: Meditation by Michelle Maldonado. Michelle Maldonado is the author of A Bridge To Better: An Open Letter To Humanity and Resource Guide. She is also the founder and CEO of Lucenscia, a human potential and mindful business transformation firm.

Society often pushes benchmarks at us: We are enough if we have a certain amount of money, if we look a certain way, if we live in a certain house. In this guided meditation for acceptance and awareness we come into the present moment and remember that right now, we are enough. Show notes: Meditation by Spencer Sherman. Spencer Sherman is a mindfulness teacher and author. He promotes the belief that we can all feel a sense of ease and purpose when it comes to money, regardless of how much we have.

We let go of the feeling that we need to work toward something in this practice for self-care. Jay Vidyarthi guides us to let go of racing thoughts and settle into radical self-acceptance with awareness and presence. Show notes: Meditation by Jay Vidyarthi. Jay Vidyarthi is a digital researcher and product designer. He is also a mindfulness teacher with over ten years of personal meditation practice.

Since the beginning of shelter in place regulations, many of us have experienced increased stress and have been spending more time with those we live with than usual. This guided meditation helps us open to self-compassion and forgiveness. Show notes: Meditation by Carley Hauck. Carley Hauck is an author and expert in leadership. She is the founder of Leading from Wholeness, a consultancy company that helps workplaces operate from a people-first approach.

If you're feeling fear, anger, or any unpleasant emotion, begin this guided meditation to embrace what you're feeling. Move from a place of becoming your emotion to simply experiencing the emotion. You will end with a feeling of open-hearted awareness. Show notes: Meditation by Loch Kelly. Loch Kelly, M.Div., LCSW, is an author, meditation teacher, psychotherapist, and founder of the non-profit Open-Hearted Awareness Institute.

Settle into this meditation to strengthen your concentration and utilize the full power of your energy. Sharon Salzberg guides us from fragmented thoughts to a place of integration and empowerment. Show notes: Meditation by Sharon Salzberg. Excerpted from Real Change, © 2020 by Sharon Salzberg, with permission from Flatiron Books. Available for pre-order now. Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the co-founder of the Insight Meditation Society.

Linda Graham guides us through three breath and awareness practices to help ground ourselves throughout the day. Soothe your body with affectionate breathing, feel warmth with the hand over heart practice, and find comfort with a visualization of a call to a compassionate friend. Show notes: Meditation by Linda Graham. Linda Graham, MFT, is a psychotherapist and mindful self-compassion teacher in the San Francisco Bay Area.

The deepest healing occurs when you come to terms with the way things are. This simple awareness of breath practice is an act of self-love and compassion for the moment we find ourselves in. Show Notes: Meditation by Bob Stahl and Elisha Goldstein. This practice is excerpted from A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein. New Harbinger Publications. Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is founder of the Mindful Living Collective. Bob Stahl, PhD, has founded eight Mindfulness-Based Stress Reduction programs in medical centers in the San Francisco Bay Area and is currently offering programs at Dominican Hospital and El Camino Hospitals in Los Gatos and Mt. View.

Equanimity helps us understand that when we allow difficult thoughts and feelings—when we don't over-identify with them or cling to them—they will change and pass. This guided meditation will help you cultivate equanimity, find steadier ground and meet the challenges of the day. Show notes: Meditation by Willem Kuyken. Willem Kuyken, Ph.D., DClinPsy, is Director of the University of Oxford Mindfulness Centre and Ritblat Professor of Mindfulness and Psychological Science at the University of Oxford.

Navigate reactivity and distressing moments with the STOP practice. The four steps create space for you to interrupt thought patterns and call on the resources within. This practice can be used whenever and wherever you need it. Show notes: Meditation by Rhonda Magee. Rhonda V. Magee is a professor of law at the University of San Francisco. Also trained in sociology and MBSR. She is a facilitator of trauma-sensitive, restorative MBSR interventions for lawyers and law students.

Explore RAIN as a stand-alone meditation or move through the four steps in a more abbreviated way whenever you feel stuck or anxious. Show notes: Meditation by Tara Brach. Clinical psychologist Tara Brach is the author of True Refuge: Finding Peace & Freedom in Your Own Awakened Heart.

Exploring difficult emotions and experiences may be the key to loosening their hold over us. Patricia Rockman guides us through the experience of shame, offering a chance to let go and shift the narrative. Show notes: Meditation by Patricia Rockman. Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the Senior Director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto.

This mindfulness practice is meant to help you tame your inner critic, so you can reach out for help simply and gracefully. Show notes: Meditation by Tara Healey. Tara Healey is the program director for Mindfulness-Based Learning at Harvard Pilgrim Health Care.

Find your inner support group with this guided meditation for working with physical pain and internally connecting with people who have a similar experience. Show notes: Meditation by Christiane Wolf. Christiane Wolf, MD, PhD is a certified MBSR and mindfulness teacher and teacher trainer, and coauthor of A Clinician's Guide To Teaching Mindfulness.

Chronic Pain: The roommate we would rather not have

Meditate right where you are with this 10-minute guided practice.

Our bodies have power to influence our minds, and vice versa. This guided meditation shows you how.

This meditation guides you through one of the fundamental practices of mindfulness: breathing. For seasoned meditators and beginners alike, this practice will bring your awareness to your breath, mind, and body. Show notes: This practice has been adapted from The Mindful Life Project. JG Larochette is a former classroom teacher, community organizer, and mentor in Richmond, CA who is the founder and executive director of the Mindful Life Project.

This guided meditation takes you through the power of soft belly breathing. Jillian Pransky says the belly is our emotional center and softening it can bring up a mirage of feelings. This practice allows you to tune in to your innermost emotions. Show notes: Meditation by Jillian Pransky. Jillian Pransky is an international presenter and the author of Deep Listening. She is a Certified Yoga Therapist recognized by the International Association of Yoga Therapy and the director of Restorative Therapeutic Yoga teacher training for YogaWorks.

This pen and paper practice guides you into finding your loving-kindness phrases which you can use in meditations. After writing, reflecting and writing some more, Chris guides us in using our phrases. Show notes: This practice originally appeared on ChrisGermer.com. Christopher Germer, PhD, has a private practice in mindfulness and compassion-based psychotherapy and is a psychiatry lecturer at the Harvard Medical School/Cambridge Health Alliance.

A basic mindfulness practice raising our awareness and stirring our curiosity.

A simple meditation to connect to your breath.

Don't fall into the trap of thoughts that swirl through the mind, especially those laced with judgment. Instead, learn to let them pass through without getting sucked in. Show notes: This meditation is adapted from Jon Kabat-Zinn's Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn's book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses. Jon Kabat-Zinn is the founder of Mindfulness-Based Stress Reduction (MBSR) as well as the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Take a moment to relax your body and focus your mind. This guided meditation is a simple way to cultivate mindfulness and bring your attention inward throughout the week. Show notes: Meditation by Diana Winston. Adapted from Greater Good In Action. Diana Winston is the Director of Mindfulness Education at UCLA's Mindful Awareness Research Center and author of several books including The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness.

This guided meditation allows us to move out of our own experience and open up to what is happening around and within us. This meditation cultivates awareness in a detailed way to deepen your mindfulness practice. Show notes: This meditation is adapted from Jon Kabat-Zinn's Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn's book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses. Jon Kabat-Zinn is the founder of Mindfulness-Based Stress Reduction (MBSR) as well as the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.