The Mindful Podcast: Recent Episodes
Mindful
Join us for a transformative meditation led by Jessica Morey, as we explore the power of connecting with our own goodness. By anchoring ourselves in feelings of love and gratitude, we can cultivate a sense of loving-kindness and compassion that extends beyond ourselves and into the world. In this practice, Jessica guides us through various steps to deepen our connection with ourselves and others. Starting with listening to our bodies and surrendering to gravity, we embrace the support and kindness within and around us. Placing a hand on our body, we offer soothing and supportive gestures throughout the practice. Through breath and intention, we wish ourselves well and explore phrases of loving-kindness and self-compassion. We allow these well wishes to permeate our being, bathing every cell of our body in happiness and ease. With our hearts overflowing with love and gratitude, we shift our focus to someone in our lives who effortlessly inspires love. We extend our well wishes to them, hoping for their well-being, happiness, and ease. As we conclude this meditative journey, we carry the warmth of loving-kindness and compassion with us, ready to face the world with open hearts and open minds. Tune in to this episode and embrace the transformative power of connecting with your own goodness. Show Notes Find more from Jessica Morey here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
Join clinical psychologist Diana Hill as she takes us on a journey to uncover the profound meaning that can arise from our greatest pains. Drawing from her extensive experience straddling the realms of pain and meaning, Diana guides us through a thought-provoking experiment. Through a series of activities, we explore the discomfort we feel and the significance these activities hold in our lives. From saying no when overwhelmed to engaging with opposing political views, Diana skillfully highlights the inherent connection between pain and meaning. Discover how a meaningful life is not devoid of pain but rather intertwined with it. Engaging in purposeful activities often brings discomfort, yet this discomfort can serve as a source of pleasure and growth. Diana shares insights from experts, revealing how contrast, self-reflection breaks, and the signaling of strength contribute to finding pleasure in pain. Learn how pain plays a vital role in our brain's dopamine balance and why skillfully choosing pain in service of what matters to us can lead to a more fulfilling life. Diana introduces six strategies to expand our flexibility in the face of discomfort, such as embracing the power of choice, turning up the meaning dial, and staying present in the moment. She guides us to physicalize our discomfort, expand our perspective, and transcend our self-centered mindset to cultivate compassion and interconnection. Don't miss this captivating episode that will challenge your understanding of pain, meaning, and the transformative possibilities that arise when we wholeheartedly embrace our full range of experiences. Show notes Find more from Diana Hill, PhD here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Join us this week as Rose Felix Cratsley shares powerful affirmations that nurture self-compassion, encourage personal growth, and bring about healing through hope. With a firm belief in the importance of mindfulness as a fundamental human right, Rose reminds us that we enter this world with openness and curiosity, yet often find ourselves burdened by self-judgment, criticism, fear, and anxiety. Rose is the visionary founder and president of Ivy Child International, a remarkable non-profit organization dedicated to creating global mental health initiatives for children, families, and communities. Through their impactful work, Ivy Child International strives to improve the well-being of individuals worldwide. Tune in to discover affirmations that will empower you to embrace self-compassion, foster growth, and find solace in the transformative power of hope. Rose's wisdom and experience will guide you on a journey of healing, as you navigate the challenges of life with renewed strength and resilience. Show notes: Find more from Rose Felix Cratsley here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Join expert Cara Bradley for a transformative mindful movement practice, synchronizing mind and body through breath and spinal movement. This practice integrates mindfulness into movement, unlocking the power of the mind-body connection. Experience increased calmness, clarity, relaxation, and alertness. Cara Bradley, renowned in mindful movement, guides you through spinal alignment with breath, followed by seated observation. Explore subtle sensations and body boundaries in the first half. In the second half, sit and notice thoughts, emotions, and sensations without judgment. Cara Bradley's practice offers a holistic approach, enhancing physical alignment, flexibility, body awareness, and mental resilience. Embark on this journey, guided by Cara Bradley, and embrace the profound benefits of mindful movement in just one session. Harmonize mind and body, transforming your well-being. Show notes: Find more from Cara Bradley here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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 our course, Nature Meditations. And with Spring blossoming around us, it seems like the right time to get outside and appreciate what the natural world offers. Show Notes: Find more from Mark Coleman here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
Delicious means enjoyable, delightful, and pleasant—and we can bring that perspective into the kitchen as we cook. This week, mindful eating expert Lynn Rossy offers four ways to savor the dance of cooking. Lynn says Delicious is the term used to describe the type of food she hopes to eat, but also the way in which she moves. For this practice, find a quiet spot to listen and visualize with Lynn’s guidance, or, bring this podcast with you into the kitchen when you go to cook your next meal. When Lynn’s instructions end, you can continue to meditate, journal, or cook, reflecting on Lynn’s offering, until you hear the sound of the final bell. Show notes Find more from Lynn Rossy here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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 And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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 And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here:
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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 . Show Notes Find more from Georgina Miranda here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Mindful course: And more from Mindful here: The December 2022 issue of Mindful magazine: The Self-Love Issue The Real Mindful PodcastLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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.
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: Check out the October issue of Mindful Magazine here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: ” And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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 Arbory, 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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
“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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Check out the August issue of Mindful Magazine here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Check out the August issue of Mindful Magazine here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Read Kate Bowler’s essay: Read the June issue of Mindful Magazine here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: Read the June issue of Mindful magazine here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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.
This week, Dr. Sará King offers a practice to explore, "don't know mind"— an idea that is sometimes used in meditation to evoke a sense of curiosity. So in this practice, we'll explore what it's like to approach the world with a don't know mind. How does that land in the body? What is it like to explore not knowing, not being quite certain? Show Notes: Find more from Dr. Sará King here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
When we're aware that events of war and injustice are unfolding wherever we are in the world, we often feel a powerful sense of connection with those who are at the center of the conflict. This week, the invitation with this practice is to put aside ideas and concepts about differences, shame, fear, survival, and to simply see if you can begin to develop a felt sense of common humanity—that all of us wish for happiness and freedom from suffering. Show Notes: Find more from Steve Hickman here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
This week, John Taylor shares a five-step practice for finding some peace and freedom after trauma. John’s work as a mindfulness teacher is focused on racial equity and reconciliation initiatives. He is a Mindfulness-Based Stress Reduction teacher and serves as adjunct faculty for UCSD’s Center for Mindfulness. Here, he reminds us that we all have potential for healing and for positive change. All of this and more lies within each of us. This practice is featured in the April issue of Mindful magazine alongside a piece written by longtime journalist Robert Huber exploring how mindfulness can help survivors of gun violence navigate their pain and support post-traumatic growth, one breath at a time. You can find it now on newsstands or at . Show Notes: Find more from John Taylor here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
This week, Kimberly Brown leads a practice to cultivate curiosity. We might not always think about curiosity as a part of mindfulness, but this powerful quality is what allows our everyday experiences, even the ones we really don't want to be having to get some breathing room and maybe even to shift in unexpected ways. Our curiosity practice can start with the simplest tools we have at hand: Our breath, our body, and our awareness. Show Notes Find more from Kimberly Brown here: Find Stephnie Domet’s article on mindfulness and curiosity here: And more from Mindful here: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
In this practice from Mindful founding editor Barry Boyce, we investigate the relationship between our heart and mind. What our heart feels is influenced by what our mind perceives, which is sometimes one of the reasons developing kindness, a loving heart, and compassion can be so challenging. The quality of the warmth and openness in our heart emerges not just from generating warmer feelings, but from developing a clearer view of what we’re seeing and how we’re processing the world. Once we’re aware of our preconceptions, we can loosen our grip on what we think we know and explore what’s true. Show Notes: Find more from Barry Boyce here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
This engaging meditation uses the energy and imagery of seeds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure. Show Notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a nonprofit organization that creates pioneering resources for social emotional awakening.
This week, Mindful’s founding editor Barry Boyce leads a "touch and go" practice. In this practice, we're not trying to deal with the issues in our thoughts or with the difficult emotions that might be arising. There's nothing to solve. There's nothing to change. Instead, we're spending time with our mind in this way, and over time, our thoughts can become more transparent and have less power over us because we're fighting with them less. Show notes: Find more from Barry Boyce here: Find Barry’s course, Come As You Are, here: And more from Mindful here: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
This week, Barry Boyce leads a practice for mindfulness of the body and our embodied experience because whatever is happening isn't happening in an abstract way—it's happening here in our bodies, so we have to return home to ourselves, to our body. This practice is drawn from a live, guided meditation session from Barry's new course called Come As You Are. Whether you're an experienced meditator or just beginning, it can be fun and refreshing to explore mindfulness with an experienced guide who knows that meditation doesn't have to fit any particular mold. Instead, it's a way of being that can bring a sense of presence and joy to your everyday moments. Show Notes: Find more from Barry Boyce here: Find Barry’s course, Come As You Are, here: And more from Mindful here:
This week, Judy Lief leads a meditation for grief and loss. Most of us have come up against the experience of grief and loss over the last several years. These feelings can be hard to hold, even as we see how widespread they are. Judy, who wrote the book Making Friends With Death, says that "There’s nothing really to be said about grieving that doesn’t sound trite. There’s no simple way through it. It is extremely difficult to put the gravity or the force of grief into words. And there’s no one way to grieve. Neither is there a cure for our fragility and vulnerability. We have only one option, which is somehow to figure out a way to love and embrace it." Show notes: Find more from Judy Lief here: And more from Mindful here:
When we're under pressure, our ability to care and to lead can feel compromised. Mindfulness can provide a path to cultivate the focus and determination of grit and the care and calm of grace, to learn from growth and change. In this practice to arrive, breathe, and connect, Dr. Lili Powell, a professor at UVA Darden School of Business, offers space to fully arrive in the present moment and make a commitment to focusing on being right here, right now.
This week, Frank Ostaseski leads a practice to welcome everything. And we hear you—there’s a lot going on that you may not feel like welcoming right now. To welcome something doesn't mean we have to like it, and it doesn't mean we have to agree with it; it just means we have to be willing to meet it. In this practice which you can also find in the February 2022 issue of Mindful magazine, Frank Ostaseski offers six steps to open up to the present moment—whatever it may bring. Show Notes: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
Dr. Cynda Hylton Rushton, the Anne and George L. Bunting Professor of Clinical Ethics and Professor of Nursing and Pediatrics at the Johns Hopkins University Berman Institute of Bioethics and Schools of Nursing & Medicine, invites us to welcome whatever feelings are present right now and to trust what we discover in body and mind without judgment. Show notes: Sign up for free:
This week, Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if you are healing from perfectionism. We can start to notice whatever is happening within us and around us with curiosity and kindness. Cheryl Jones is a certified Mindfulness-Based Stress Reduction instructor and author who provides mindfulness training to businesses, organizations, retreat centers, and more. You can find the full list of top 10 guided meditations from 2021 at mindful.org. Show notes:
This week, Jenée Johnson leads us in a guided meditation to encourage deep relaxation at any point during the day. With a reminder to listen to our bodies and acknowledge when it’s time for us to rest, she shares an effective technique known as quiet sitting to inspire us to simply be. Jenée Johnson is the program innovation leader at the San Francisco Department of Public Health, Mindfulness, Trauma and Racial Healing. Her goal is to improve her organization's ability to manage change, stay resilient, inspire growth and become a mindful culture that leads and serves with compassion. Show notes: Top 10 meditations of 2021: Find more from Jenée Johnson here: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediation, Christiane Wolf offers a guided meditation to help navigate stress that may arise in the coming weeks. Christiane reminds us to check in with ourselves and acknowledge what we need to tap into ease. Show notes: And find more from Mindful at and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing
This week, we bring you one of our top 10 guided meditations of 2021, a practice for allowing the storm of our emotions to pass. Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go. Rogers is founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is cofounder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative. Show notes: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain. Show notes Find our top 10 guided meditations of 2021 here: Find more from Rhonda Magee here: Grab a copy of Rhonda Magee’s book, The Inner Work of Racial Justice, Healing Ourselves and Transforming Our Communities through mindfulness here: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
When things don't go according to plan it becomes easier to focus on what’s wrong and minimize what’s right. This mindful gratitude practice is designed to change that; its aim is to amplify the experience of optimism and studies show that this simple shift leads to enhanced mood and better relationships. This exercise is adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and is led by mindfulness coach Priti Patel. Show Notes: Top 10 Meditations of 2021 (to come on Friday, December 3) And find more from Mindful at and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
One of the most important (free!) tools for strengthening our communities is gratitude. On this week’s episode of 12 Minute Meditation, Shalini Bahl-Milne shares a guided practice to help you notice, appreciate, and shift your mindset toward ways of being in community with others that benefit us all, while respecting our differences. Shalini Bahl-Milne, PhD., is an award-winning researcher, Certified MBSR and Search Inside Yourself teacher, TEDx speaker, and town councilor. With 15 years of research, Dr. Bahl develops mindfulness skills to help people disrupt harmful default habits to cope with stress and be more resilient. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands now, or available in our shop at . Show notes: Find more of Shalini Bahl-Milne here: in the Order our brand new gratitude journal here: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional pause and appreciation can help us feel a sense of restoration that our hardworking bodies deserve. Rashid is a writer, meditation teacher, and cofounder of the , a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands on November 23, or available in our shop at .
This engaging meditation uses the energy and imagery of trees to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure. Show Notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.
This engaging meditation uses the energy and imagery of clouds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure. Show Notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.
On this week’s episode of 12 Minute Meditation, Shelly Tygielski shares a guided practice to infuse your body with a sense of gratitude. This is a practice that can help us gain a new found appreciation for the people we know and even those we don’t know. Shelly Tygielski is a trauma-informed mindfulness teacher and author of the book, Sit Down to Rise Up: How Radical Self-Care Can Change the World. She teaches formalized self-care and resilience practices at organizations around the world, and is widely regarded as a self-care activist. In 2019, she was named one of the “12 Powerful Women of the Mindfulness Movement” by Mindful magazine. Show Notes: Find more from Shelly Tygielski here: Order our brand new gratitude journal here: And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this week’s episode, psychologist and executive director of the Center for Mindful Self-Compassion, Steve Hickman, guides us to uncover the wisdom of gratitude by noticing small things to be grateful for, then opening our awareness to the truth that everything and everyone—no matter how small—is interconnected. Might it be possible, Hickman says, to follow the words of the poet Mark Nepo when he said, "One key to knowing joy is to be easily pleased." Show Notes: More from . The And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Lynn Rossy shares a mindful eating meditation that you can bring to any meal, whether it’s lunch, dinner or snack time. This is a practice that can help you enjoy and savour each meal. Lynn is a longtime practitioner of mindfulness, meditation and yoga and is president of the Center for Mindful Eating. She is also a health psychologist who specializes in mindful eating and developed a 10 week, empirically-validated ‘Eat for Life’ class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives. Find more of Lynn Rossy here: And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
The elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and her training as an insight meditation teacher, to this guided practice to connect with the four elements within our own body. You can read more about Jeanne and her work at the intersections of mindfulness and Indigenous and tribal people in the December issue of Mindful magazine or at . Find more of Jeanne Corrigal here: “” And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
On this week’s episode of 12 Minute Meditation, Georgina Miranda shares a guided practice to help you feel more grounded and at ease. This is a practice that can help you reconnect with yourself, 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. Find more of Georgina Miranda here: Sign up for our Leading Mindfully Newsletter here: And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
This week, Shelly Tygielski offers a guided meditation to help you acknowledge what is causing you pain or stress, and hold it with more self-compassion and connection. Shelly is a self-care activist, trauma-informed mindfulness teacher, and the author of the new book Sit Down to Rise Up: How Radical Self-Care Can Change the World. She invites you to open your heart to community, forgiveness, and gratitude.
It’s important to remember that mindfulness is a practice; despite our best intentions, we might not always get it right the first time around, and that’s okay. This week, award-winning researcher and certified mindfulness-based stress reduction teacher, Shalini Bahl-Milne offers a practice to help you hit reset and refresh. This practice can help you align with your intention and let go of what is no longer serving you. It can also help you create space around your emotions, so you can act in a way that corresponds with what you wish to bring into the world. Find more about Mindful30 here: And more from Mindful on our conversation podcast, Real Mindful and on . Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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, author of The Healing Otherness Handbook, leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust.
Andres Gonzales is the co-founder of the Holistic Life Foundation and for the past 16 years, he has taught yoga to diverse populations around the world ranging from Baltimore City public schools to mental health facilities. He has also partnered with John Hopkins Bloomberg School of Health and the Penn State’s Prevention Research Center on a Stress and Relaxation Study. This week, Andres Gonzales shares a breathing meditation to help you activate your vagus nerve and enter a state of relaxation.
Susan Bauer-Wu shares a guided mindfulness practice to help you cultivate the patience to ride the waves of change. Susan Bauer-Wu, a researcher, scholar, teacher, and trained nurse, turned to meditation to help her develop both a peaceful mind and heart. Now, as president of the Mind & Life Institute, she integrates her scientific and clinical background with the wisdom of mindfulness to better understand the mind and help heal the world in its current divisive state.
This week, Tovi Scruggs-Hussein leads us in a practice to explore integrity, inspiration, and purpose with compassion. Tovi is an author, educator, and leadership coach, as well as one of the powerful women of the mindfulness movement featured in the August issue of Mindful magazine. Her 17 years as a high school principal showed her that overworked and under-supported teachers were burning out, while students suffered as a result. Now she teaches leaders to reach their full professional potential—which in turn helps those they lead reach their full potential.
If you find it difficult to pause and grieve, begin this meditation practice to connect with the natural rhythm of rest. This practice is a refuge from the ever-present social and political chaos in society. Experience the sacred healing that comes with resting in awareness Show notes: Meditation by Rashid Hughes. Rashid Hughes is the co-founder of the , a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage.
Ruth King offers a guided meditation practice from her heart to yours. Ruth is a teacher, author, founder of the Mindful of Race Institute, and featured in the August issue of Mindful magazine as one of the powerful women of the mindfulness movement. In this first episode of 12 Minute Meditation, she invites us to savor stillness and feel deeply into the ways our lives are interconnected. “May we remember that we belong to each other.”
In Episode 1 of Point of View with Barry Boyce, editor-in-chief of Mindful magazine sits down with senior digital editor Heather Hurlock to discuss mindfulness in public schools. Recently, the National Center for Law in Policy, a non-profit legal defense organization focusing on religious freedom and civil liberties, sent a legal notice to a Cape Cod School district asking them to end their mindfulness program because the center contends that the mindfulness program is based on Buddhist beliefs and violates the separation of church and state.
This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure. Show notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded , a non profit organization that creates pioneering resources for social emotional awakening.
Our hearts break, but our hearts also heal. The thread that pulls us from heartbreak to healing is love, says Judy Lief in this practice for working with grief.
This gratitude practice is designed to change that; its aim is to amplify the experience of optimism. Meditation by Nate Klemp. Meditation read by Priti Patel.
This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure. Show notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded , a non profit organization that creates pioneering resources for social emotional awakening.
Founding Editor Barry Boyce speaks with mindfulness trainer and former police officer Richard Goerling on the role of mindfulness in policing.
Cultivating Equanimity: A Guided Mindfulness Practice to Cool the Fires of Reactivity and Find Steady Ground by Mindful
Exploring difficult emotions and experiences may be the key to loosening their hold over us. Try this 10-minute mindfulness practice from Patricia Rockman, MD.
Founding editor Barry Boyce speaks with Stephanie Domet about how adding curiosity to moments of boredom improves the quality of your perception.
It's difficult to have a conversation about racism, privilege and fragility without things getting heated. In this Point of View Podcast, experts weigh in on the role mindfulness plays in understanding and navigating racial justice.
Mindful editor-in-chief Barry Boyce talks with Stephanie Domet about the power of emotions, and how we can become aware of our feelings without being overwhelmed by them.
Our bodies have power to influence our minds, and vice versa. This guided meditation shows you how.
A mindfulness practice from Shamash Alidina's "The Mindful Way Through Stress: http://www.shamashalidina.com/books/
Mindful editor-in-chief Barry Boyce talks with writer and editor Stephanie Domet about how mindfulness helps us deepen our caring not only for ourselves, but also for others, no matter how different from us they may seem. And, we meet the Mindful Vulgarian, and talk a little about MOMing, also known as Mouthing off Mindfully.
Point of View Podcast Episode 9: Editor-in-Chief Barry Boyce and Editor Stephanie Domet talk about using mindfulness to slow down and see beyond our first impressions.
Chris Germer leads you through a guided meditation designed to help you discover loving-kindness and compassion phrases that are deeply meaningful to you.
This practice involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.
Anxiety engenders feelings of isolation—when we don't feel at ease, how do we find peace? This meditation explores making amends for the times we've hurt ourselves, others, or those who have hurt us.
A guided meditation to get familiar with self-judgements and how we relate to our flaws, so that you can cultivate compassion and recognize your own worthiness.
Jon Kabat-Zinn leads us in a heartscape meditation for deep healing of ourselves and others.
A 15-minute meditation that begins by imagining yourself surrounded by a circle of the most loving beings, making generous offerings of love and goodwill to you.
The more you try to force sleep, the less likely you are to achieve it. Explore this guided meditation to let go of stubborn thoughts and get a full night's rest.
This 9-minute guided meditation from Jon Kabat-Zinn explores embracing mindfulness with every footfall — varying the practice for speed and distance.
Kristin Neff guides us through a twenty-minute compassion meditation, first directing kind phrases to ourselves and then to others.
This 20-minute guided meditation from Jon Kabat-Zinn explores embracing sensations as they arise in the body in order to ground ourselves in the here and now.
The body check-in is a simple practice, yet it can be supportive throughout all the various money interactions—both small are large—that happen on a daily basis.
Susan Kaiser-Greenland guides us through one of the oldest meditation practices called "Sit and Know You're Sitting."
A 20-minute meditation from Jon Kabat-Zinn to allow you to tap into your capacity to be in touch with your experience, and be awake and aware with no agenda other than to be awake and aware.
This meditation combines breath awareness, the body scan, and mindfulness of thoughts to explore sources of stress and anxiety. From mindfulness teacher and author Bob Stahl, PhD.
Point of View Podcast Episode Episode 7: A conversation with Rhonda Magee exploring how mindfulness can help us dismantle the subtle patterns and habits that separate us from each other.
In this podcast, Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto, and Mindful columnist Elaine Smookler, both cancer survivors, talk about how mindfulness factors into the cancer experience. Full transcript here: https://www.mindful.org/how-to-show-up-when-you-have-cancer/
Your mind is built to crave. We can respond to cravings in two ways: sate them, or notice our triggers and work with them. This guided meditation helps us build awareness around how cravings surface in mind and body so we can break free from unhealthy habits. Recorded live at the Center for Healthy Minds at the University of Massachusetts Medical School with Judson Brewer.
This 5-minute mindfulness practice cultivates gratitude for life's small delights as you move through the senses.
What went well today? Kids and teens can explore this six-minute guided meditation for noticing the positive.
"Yes" is the ultimate parenting tool, argues Dan Siegel in his new book with co-author Tina Bryson, "The Yes Brain," because it teaches kids discipline without shutting them down, which encourages them to explore and be more resilient when faced with difficult emotions or mistakes.
Point of View Podcast Episode 6: A conversation with Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto.
In this podcast:
What is Inquiry The hype surrounding mindfulness today Who should and shouldn’t use mindfulness-based interventions Why mindfulness teachers need to take some kind of Hippocratic Oath The difference between your discerning mind and your judgmental mind Training our attention to be open and receptive
'Tis the season to give up the guilt. Here's a practice for taking a more mindful approach to the holidays. From Mark Bertin, mindfulness author and developmental behavioral pediatrician.
This meditation will help you develop a deeper sense of connection—both to the present moment and those around you. A guided meditation from Bob Stahl, author and meditation teacher.
A practice for teaching preschool children the basics of mindfulness by drawing on the elements of nature. (This exercise is based on the SoBe Mindful method, a set of practices developed by Scott Rogers.)
Acceptance is not indifference. Holly Rogers offers a guided meditation to help you practice using acceptance to reduce suffering.
This practice from Bob Stahl involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.
Read more: https://www.mindful.org/meditation-anxious-emotions/
Returning to the breath, again and again, when the mind has wandered—that's awareness. Explore this basic mindfulness practice from Mark Bertin.
Sharon Salzberg offered this Guided Metta (Lovingkindness) Meditation — Sending metta to people we feel neutral towards as well as those we have difficult feelings towards — to a room full of people at an Insight Meditation Society retreat.
Exploring difficult emotions and experiences may be the key to loosening their hold over us. Try this 10-minute mindfulness practice from Patricia Rockman, MD.
A three-minute guided mindfulness practice: how to tune into the present moment and acknowledge wandering thoughts.
Point of View Podcast Episode 5: How Compassion Gives Us the Stability to Take Wise Action
A conversation with Frank Ostaseski about finding the inner resources to meet the impossible in extraordinary ways. Explore:
- The simple the power of human presence.
- How to walk into a room where someone is dying with an open, receptive mind.
- The importance of building relationships with your fear, pain, and grief.
- Why death is in the marrow of every moment.
- How reflecting on death is really a reflection on constant change, and contemplating the comings and goings of things can engender kindness for one another.
- Plus, one of the main misunderstandings about mindfulness, and more…
https://www.mindful.org/compassion-gives-stability-wise-action/
Formal Practice: Interconnection Meditation from "A Mindfulness-Based Stress Reduction Workbook for Anxiety" by Bob Stahl, Florence Meleo-Meyer, Lynn Koerbel
This meditation will help strengthen your sense of interconnection. Set aside about twenty minutes for this practice. You can do it in a seated position, standing, or even lying down. Choose a position in which you can be comfortable and alert.
Meditation can't always happen in blissful silence. By tuning into the cacophony of everyday activity, we can find a space to rest and settle the mind. Narrated by Diana Winston, Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center.
A guided meditation from mindfulness teacher Ed Halliwell, author of "Into the Heart of Mindfulness." Find more guided meditations at EdHalliwell.com
Calming the Rush of Panic in Your Emotions This mediation can help you explore how panic affects you not only physically, but also in your emotions and feelings.
In a quiet place, find a position in which you can be alert and comfortable, whether seated or lying down. Turn off your phone and any other electrical device that could disturb you. Read and practice the script for this guided meditation below, pausing after each paragraph. (Note: Before beginning this meditation, please consider whether this is the right time for you to do it. Do you feel reasonably safe and open? If not, do some mindful breathing and come back to it at another time.)
A guided mindfulness meditation practice from Dr. Mark Bertin, mindfulness teacher and developmental behavioral pediatrician.
To practice shifting into being mode, try this 7-minute guided practice called "Two Ways of Knowing" from The Mindful Way Workbook by John Teasdale.
We can learn to switch out of automatic pilot by bringing our awareness to the present moment. When we do this, we start to see that we have a choice, and this is often the first step in taking care of ourselves.
Mindfulness Teacher Vinny Ferraro, a longtime meditator and senior trainer with Mindful Schools, talks to Mindful about why it's so difficult to soften the heart and how we can engage the compassionate response.
A mindfulness practice from Shamash Alidina's "The Mindful Way Through Stress: http://www.shamashalidina.com/books/
This is one of hundreds of 5-minute practices from mental training coach Graham Betchart you can find on the Lucid App—Their goal is to have one thousand practices available soon. Betchart calls these guided practices “MVP” which stands for meditation, visualization, and positive self-talk. Visit getlucid.com for more details.
We featured this practice in our article: Train Your Brain to Thrive, Four mindfulness skills athletes learn in order to stay in the moment with razor focus. By Kelle Walsh.
Episode One of the On Relationships with Elaine Smookler, relationships columnist of Mindful magazine, and Stephany Tlalka, Deputy Editor, Mindful Digital, explores the relationship between mindfulness and happiness. Do you input mindfulness on one end (through meditation and mindfulness practices) and then happiness comes out the other? Why can't we just make that feeling of well-being happen for us when we want it to?
Through our chat, we'll also get to know Elaine a bit more. She tends to face things with a sense of humor, even when she was diagnosed with uterine cancer. Armed with laughter, and a lot of resilience, she's gained a great deal of knowledge about what makes her happy, and what drives her, particularly in moments of uncertainty, discomfort—and even in pain.
8-minute breathing space practice by Patricia Rockman from the Centre for Mindfulness Studies *Adapted from Zindel Segal et al. (3-minute Responsive Breathing Space, 2002, 2013)
A mindful eating practice from Eat Right Now, a new app developed by addictions expert Dr. Judson Brewer http://goeatrightnow.com/
Addressing the inner critic: an in-the-moment exercise with Dr. Mark Bertin, mindfulness teacher and developmental behavioral pediatrician — featured in the June 2016 issue of Mindful magazine http://www.mindful.org/magazine/
Take a break from your busy day with this three-minute meditation practice from mindfulness teacher Tim Desmond. Your brain will thank you.
When Vulnerability and Trauma Collide. Episode 4 of Point of View with Barry Boyce, Editor-in-Chief of Mindful Magazine, and Heather Hurlock, Senior Editor-Digital at Mindful.org, explores how mindfulness can be used to help people deal with trauma.
Twenty Two. It’s a number many people associate with veterans these days—That’s because it’s the number of veterans who commit suicide every day according to a study done by the Department of Veterans Affairs. The suicide fact sheet on the VA website says that going through trauma, or suffering from PTSD, makes people more likely to commit suicide. Just last week, a study just came out in the journal Depression and Anxiety suggesting that mindfulness practice actually changes the way the brain responds to traumatic memories.
Read more at: http://www.mindful.org/point-of-view-when-vulnerability-and-trauma-collide/
15-minute loving-kindness meditation from Emma Seppala Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and author of "The Happiness Track."
3-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC), narrated by Diana Winston, director of mindfulness education.
Meditation teacher and voice actor Elaine Smookler leads a mindfulness practice that consists of laying down and placing attention on each area of your body, from head to toe.
Episode 3 of Point of View with Barry Boyce, Editor in Chief of Mindful Magazine, and Heather Hurlock, Senior Editor, Digital at Mindful.org, and today we're talking about silence and spaciousness.
We live in an age where most of the physical spaces we inhabit are intruded upon by various devices, all vying for a bit of your attention. In fact, your attention is actually traded as a form of currency these days on social media. People get “paid” in audience and “views,” meaning eyes on content. All of this makes seeking out solitude and creating space for yourself a very radical act.
5-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC.
For more: http://ggia.berkeley.edu/practice/mindful_breathing#data-tab-how
Episode 2 of Point of View, with Barry Boyce, Editor in Chief of Mindful Magazine, and Heather Hurlock, Senior Editor, Digital at Mindful.org, explores happiness.
It’s a tricky word, happiness. And even though our Declaration of Independence guarantees us the right to pursue happiness, the word can still seem a bit trivial as a guiding principle. We look at how pursuing happiness can derail the pursuit of mindfulness.
In Episode 1 of Point of View with Barry Boyce, Editor in Chief of Mindful Magazine sits down with Senior digital editor Heather Hurlock to discuss mindfulness in public schools.
Recently, the National Center for Law in Policy, a non-profit legal defense organization focusing on religious freedom and civil liberties, sent a legal notice to a Cape Cod School district asking them to end their mindfulness program because the center contends that the mindfulness program is based on Buddhist beliefs and violates the separation of church and state.
When was the last time you gave your body a break? And we're not talking about sleep. Take ten minutes and try the body scan practice.
Stop tossing and turning and get some quality shut-eye with this bedtime practice from sleep psychologist Shelby Freedman Harris.
Try these simple set of instructions for walking meditation from Barry Boyce, Mindful's Editor-in-Chief.
To be kind to others, you need to start with yourself. This loving kindness practice involves silently repeating phrases that offer good qualities to oneself and to others.