A Journaling Practice to Help You Let Go of Limiting Habits with Caverly Morgan
Release Date: 02/21/2025
A Meditation for When You Need a Break
12 Minute Meditation
Sometimes the best gift we can give ourselves is just a moment set aside for quiet, breath, and reminding ourselves of who we really are. In this gentle guided practice, Kimberly Brown uses simple repeated phrases to ground attention and offer a place to rest and reset. Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go. Kimberly Brown is a meditation teacher and author. She leads classes and retreats that emphasize the power of compassion and...
info_outline
Use Distraction to Hone Your Focus
12 Minute Meditation
It might seem counterintuitive, but intentionally tuning into what’s distracting you can actually help strengthen your ability to focus. In today’s guided practice, meditation teacher Toby Sola introduces what he calls a “concentration algorithm.” This practice will help you identify which type of sensory experience you are naturally drawn to, and then give you a structure for how to focus on it, so that you can quickly attain deep concentration. Toby Sola is dedicated to helping you create a feedback loop between your meditation practice and your ability to make the world a...
info_outline
A 10-Minute Full Body Scan Meditation
12 Minute Meditation
When we are stressed or overwhelmed, or when our mind feels like it’s spinning out of control—it’s easy to forget that simply dropping into the body can be a powerful way to interrupt thEse thought loops. In this week’s refresh, meditation teacher Tara Healey guides us through a practice to calm the mind, notice sensations in the body, and bring awareness to the present moment. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free...
info_outline
A Walking Meditation to Savor the Day
12 Minute Meditation
We mostly think of walking as an activity that is supposed to accomplish something: getting from point A to point B, exercising, reaching our daily step goals. And of course, those are all great reasons to go for a walk. In today’s practice, meditation teacher and bestselling author Jon Kabat-Zinn offers up another way that you can experience a walk—simply as a way to enter more deeply into the vitality and sensory richness of what is happening in and around you right now. A walking meditation isn’t about getting anywhere or accomplishing anything. It’s just about being...
info_outline
A Meditation to Breathe Out Love
12 Minute Meditation
Tonglen, sometimes called loving-kindness meditation, is a Tibetan practice of giving and receiving. In Tonglen, we open ourselves to our entire experience, including what is painful and difficult. We acknowledge our suffering, including the suffering we share with others. Then, we release intentions for peace, healing, and love out into the world. In today’s meditation, teacher Kimberly Brown guides us through a gentle practice based on Tonglen. This meditation is a space for us to simply experience our struggle, to breathe in any tension or tightness, and to breathe out...
info_outline
A Practice for Turning Toward Difficulty
12 Minute Meditation
When we are experiencing difficult emotions or situations, our first impulse is often to look for a way out—usually through distracting, numbing, running, or denying. But what if the key to getting to the other side of difficulty is to simply be with it, offering the discomfort our courageous awareness and presence? In this week’s practice, author and meditation teacher Ed Halliwell guides us through a meditation we can lean on when things get tough. Note that this practice includes longer pauses of complete silence for reflection and presence. If you want...
info_outline
A Meditation to Help You Make Any Decision—Big or Small
12 Minute Meditation
You might not think of mindfulness as being a resource to help with decision-making, but moments of intentional silence can sharpen our mental clarity and help us discern which choices feel most aligned. In this guided practice, meditation teacher Toby Sola offers a simple technique you can use, whether you’re facing a life-changing choice or are just feeling overwhelmed by all the small decisions that often crowd our busy lives. Note that this practice includes pauses of complete silence that might be longer than our listeners are accustomed to. This is to give you time to...
info_outline
A Meditation to Ease Into Sleep
12 Minute Meditation
If you’ve ever been awake at three a.m., tossing and turning and wishing you could snap your fingers and get back to sleep, then you know: the more you try to fall asleep, the less likely you are to drift off. In this week’s guided practice, we’re revisiting a meditation with Mark Bertin that can release the striving, let go of tension, and make it easier for body and mind to settle into rest. A quick note: Since this is a sleep meditation, you won’t be hearing a closing bell or statement like usual, but instead just a drifting off into silence. If you’d like the...
info_outline
Explore 3 Techniques in This Meditation Buffet
12 Minute Meditation
Have you ever wondered why there are so many varieties of meditation practices, and why some of them seem to contradict each other in approach, style, or even objective? In today’s guided practice, meditation teacher Toby Sola walks us through three common types of meditation. Plus, he explains why the word “meditation” is very much like the word “sport”—and how all these different practices actually share the same overarching purpose. If you’re new to meditation or curious about trying new approaches, you’ll love this week’s practice. Note that there are...
info_outline
A Meditation on Connecting Lands and Stories
12 Minute Meditation
Many modern Western cultures don’t have a deep understanding of land as a source of collective identity, story, or purpose. There is a sense that, yes, land can be lovely—but it is mainly seen as a source of recreation or extraction, not necessarily as an integral part of what shapes us and future generations. In this guided practice, Indigenous scholar and teacher Yuria Celidwen introduces a fresh way to consider our connection to the natural spaces around us. This is a practice that invites reverence, gratitude, and belonging, where our experience of the earth moves from...
info_outlineIn a world filled with challenges and distractions, we often find ourselves repeating automatic reactions that once helped us survive but now hold us back. Mindful journaling offers a lifeline—allowing us to slow down, listen inwardly, and meet ourselves with compassion.
Today, we’re refreshing a powerful journaling practice guided by Caverly Morgan, focused on letting go of limiting habits. With gentle prompts, Caverly invites us to explore inherited survival strategies, understand deeper needs beneath them, and nurture true belonging within ourselves.
If you’d like more from Caverly, join us for an experiential practice collective based on Caverly Morgan’s transformational, practical and timely book, The Heart of Who We Are: Realizing Freedom Together.
This interactive and experiential course will support you to connect your personal meditation practice to community practice, and to true and meaningful change. True change occurs when we not only understand who we truly are but also act in the world from this understanding.
Want a chance to WIN a free year of Mindful Premium? Simply visit: https://signups.mindful.org/win-premium/ and enter your email today.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Caverly Morgan here:
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].