12 Minute Meditation
The latest scientific research reveals that 12 minutes of meditation a day yields benefits like increased attention, focus, creativity, calm, resilience and compassion. Start your 12-minute sit with guided meditations from today’s leading mindfulness experts, brought to you by Mindful. With a new mindfulness meditation each week, 12 Minute Meditation invites you to bring the benefits of mindfulness to daily life.
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A Meditation to Set Your Intentions for the New Year with Mark Bertin
12/20/2024
A Meditation to Set Your Intentions for the New Year with Mark Bertin
As we begin a new year, pediatrician, mindfulness teacher, and author Mark Bertin offers us a thoughtful practice to reconnect with our intentions. Mark’s meditation gently reminds us that intention-setting isn’t just a ritual for January—it’s a practice we can revisit anytime, as part of our everyday mindfulness. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more. Want a chance to WIN a free year of Mindful Premium? Simply visit: and enter your email today. This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer! 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 . 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 .
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A Meditation to Reset and Let Go with Georgina Miranda
12/20/2024
A Meditation to Reset and Let Go with Georgina Miranda
Start your year with clarity and peace. In this episode, mindfulness expert Georgina Miranda guides us through a Meditation to Reset and Let Go. Discover how to release what no longer serves you and connect with your inner wisdom, peace, and freedom. Looking to deepen your practice? Join Georgina live on January 25 for Connecting with Hope and Peace in the New Year, a free Premium-exclusive workshop. Visit to reserve your spot today. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more. Want a chance to WIN a free year of Mindful Premium? Simply visit: and enter your email today. This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer! 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 . 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 .
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A Meditation to Widen Your Perspective with Nate Klemp
12/20/2024
A Meditation to Widen Your Perspective with Nate Klemp
This week, we revisit one of our , led by Nate Klemp, PhD. Nate, a founding partner at Mindful and the co-author of The 80/80 Marriage, brings us a powerful practice to help expand our perspective. In the hustle and stress of daily life, it’s easy for our focus to narrow, locking us into a tight, “soda straw” view of the world. This can make challenges feel larger than life, leaving little room for possibility or ease. Nate’s meditation invites us to shift our perspective—to move from this contracted view to a panoramic awareness. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more. Want a chance to WIN a free year of Mindful Premium? Simply visit: and enter your email today. This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer! 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 . Show Notes Find more from Nate Klemp 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 .
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A Meditation to Meet Difficult Emotions with Compassion with Carley Hauck
12/20/2024
A Meditation to Meet Difficult Emotions with Compassion with Carley Hauck
This week, we’re revisiting one of our , led by Carley Hauck. This meditation is an invitation to notice the emotions that arise during difficult moments, to meet them without judgment, and to hold them with tenderness. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more. Want a chance to WIN a free year of Mindful Premium? Simply visit: and enter your email today. This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer! 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 . Show Notes Find more from Carley Hauck 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 .
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A Meditation to Come Home to Your Heart with Jenée Johnson
12/13/2024
A Meditation to Come Home to Your Heart with Jenée Johnson
This week, Jenée Johnson invites us to come home to our hearts during the holiday season. Through a simple heart-centered practice, we’ll focus on our breath, cultivate calm and appreciation, and create space to rest and renew. This meditation helps us honor the season’s challenges and beauty while finding strength in self-love and care. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more. Want a chance to WIN a free year of Mindful Premium? Simply visit: and enter your email today. This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer! 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 . 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 .
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A Meditation for Tuning Into the Present Soundscape with Melli O’Brien
12/06/2024
A Meditation for Tuning Into the Present Soundscape with Melli O’Brien
This week, Melli O’Brien guides us in a practice that invites us to pause and reconnect with the simplicity of being. In the midst of life’s noise and distractions, this meditation creates space to step back and truly listen. By exploring the sensations of the body, the natural rhythm of the breath, and the sounds surrounding us, we’re reminded that peace is found in awareness, not in controlling what’s around us. 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 . Show Notes Find more from Melli O’Brien 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 .
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A Meditation to Defuse Holiday Stress with Mark Bertin
11/29/2024
A Meditation to Defuse Holiday Stress with Mark Bertin
This week, we’re bringing back a past episode from Dr. Mark Bertin, and it couldn’t come at a better time. As the holiday season ramps up—whether it’s preparing for the celebrations ahead or simply managing the hustle and bustle—it’s easy to feel caught up in the stress of planning, perfection, and endless to-do lists. This meditation is a chance to pause, take a breath, and let go of any unrealistic expectations we we may be carrying. 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 . 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 .
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A Meditation to Cultivate Gratitude for Small Things with Steven Hickman
11/22/2024
A Meditation to Cultivate Gratitude for Small Things with Steven Hickman
This week, Steve Hickman guides us in a meditation to cultivate gratitude for the small things that often go unnoticed in our daily lives. It’s easy to get caught up in longing for what we don’t have, which can lead to a cycle of dissatisfaction and striving. In this practice, we’re invited to pause, let go of striving, and open our hearts to the joy and wisdom already present in the seemingly simple moments around us. 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 . Show Notes Find more from Steven 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 .
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A Meditation to Celebrate the Power of Pausing Together with Rose Felix Cratsley
11/15/2024
A Meditation to Celebrate the Power of Pausing Together with Rose Felix Cratsley
This week, Rose Felix Cratsley leads us in a meditation to pause and honor equity—a practice that invites us to celebrate the power of slowing down together. Pausing offers us a chance to reflect on what it means to belong, to trust in the strength of renewal, and to hold space for healing. It’s a moment to connect with ourselves and each other, recognizing the profound impact of small, intentional breaths as steps toward creating a more inclusive and equitable world. 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 . 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 .
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A Walking Meditation to Work with Uncertainty with Mark Bertin
11/07/2024
A Walking Meditation to Work with Uncertainty with Mark Bertin
This guided meditation from Dr. Mark Bertin reminds us that we don’t have to pretend everything is fine or be calm all the time. Instead, being mindful in difficult times can look like carving out a moment to settle before we decide what comes next. This is a walking meditation that supports us in cultivating a balanced perspective. While we accept what we can’t change right now, we can also choose our next steps from a place of compassion and wisdom. 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 . 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 .
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A Meditation for Awareness and Release of Self-Sabotage
11/01/2024
A Meditation for Awareness and Release of Self-Sabotage
This week, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us to bring awareness to these feelings, accepting ourselves without judgment and affirming our worth. With each stage, we cultivate a sense of warmth and resilience, creating space to move beyond self-doubt and reconnect with our inner strength. This practice offers us a chance to release the hold of self-criticism, embracing a more gentle, patient approach toward ourselves. 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 . Show Notes Find more from Angela Stubbs 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 .
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A Meditation to Welcome This Moment with Curiosity with Frank Ostaseski
10/25/2024
A Meditation to Welcome This Moment with Curiosity with Frank Ostaseski
This week, Frank Ostaseski guides us through a meditation that invites us to let curiosity lead. Life doesn’t always bring what we desire—instead, it can deliver pain, uncertainty, and even sorrow. While we can’t always change these circumstances or the emotions that arise with them, we can choose to meet them with an open curiosity. When we do, we create space to welcome, or at least acknowledge, whatever comes our way. This openness helps us release the added suffering that often follows tough moments, reminding us that while life’s challenges are inevitable, the suffering we add to them is optional. 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 . Show Notes Find more from Frank Ostaseski 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 .
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A Meditation for Sending Compassion to a Difficult Person with Anu Gupta
10/25/2024
A Meditation for Sending Compassion to a Difficult Person with Anu Gupta
This week, Anu Gupta guides us in simple phrases of compassion and loving-kindness that allow us to remember: Just like me, this person is also human. Just like me, they have their own joys, desires, and struggles. Offering kind wishes to someone difficult is a powerful way to expand our circle of compassion. We don’t have to like them, but we can cultivate compassion for them, softening our resistance and acknowledging their humanity. 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 . Show Notes Find more from Anu Gupta 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 .
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A Body-Scan Meditation to Relax Into Your Skin with Anu Gupta
10/11/2024
A Body-Scan Meditation to Relax Into Your Skin with Anu Gupta
This week, Anu Gupta leads us through a detailed body scan, guiding us to shift our energy back to the present moment, coming back from any distracting thoughts and worries that come up. Here and now, we can return to our breath. Take this time to feel wonder and gratitude for every part of your physical body, from head to toe, just the way you are today. With this practice, you’ll cultivate a sense of grounding and openness as you let this energy of relaxation soothe your whole body. 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 . Show Notes Find more from Anu Gupta 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 .
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A Meditation to Visualize Your Thoughts As Clouds In the Sky with Diana Hill
10/04/2024
A Meditation to Visualize Your Thoughts As Clouds In the Sky with Diana Hill
This week, Diana Hill leads a meditation focused on gently letting go of attachment to your thoughts. In this practice, you’ll explore how to allow your thoughts to come and go without feeling the need to hold onto them or push them away. This technique, part of Acceptance and Commitment Therapy, uses the visualization of clouds to guide you through this process in a soothing and mindful way. 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 . Show Notes Find more from Diana Hill 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 .
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A Meditation to Slow Your Breathing and Your Mind with Will Schneider
09/27/2024
A Meditation to Slow Your Breathing and Your Mind with Will Schneider
This week, Will Schneider instructs us in paying attention to the gentle, natural flow of our breath. By becoming more aware of our inhales and exhales, we gradually bring calm to our mind and our nervous system. We’re giving ourselves permission to slow down for a few minutes. As we breathe, we can also witness the active chatter of our mind without being swept away—in thoughts about the past, or worries about the future. Mindfulness practice reveals how our thoughts and emotions are constantly changing, and this simple, relaxing meditation gives us a chance to release expectations and judgments. A state of mindful awareness is strengthened each time we notice the mind wandering, and choose to come back to the sensations of the breath moving in and out of our body. Is your mind more like a circus than a sanctuary? If you’re hoping to let go of stress and anxiety, and feel more present and focused throughout your day, check out the upcoming online Meditation Course with Men Talking Mindfulness. This 9-week, fully online course offers weekly sessions in a group atmosphere where two experienced mindfulness experts will lead practices together, answer your questions, and help you build a consistent mindfulness practice. Beginning October 6th, this course welcomes adults of all genders. Visit to learn more and sign up. 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 . Show Notes Find more from Will Schneider 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 .
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A 12-Minute Meditation for Embracing Neurodiversity Through Breath Awareness with Sue Hutton
09/26/2024
A 12-Minute Meditation for Embracing Neurodiversity Through Breath Awareness with Sue Hutton
This week, Sue Hutton guides us in a breathing practice to foster awareness of our senses, honoring our neurodiversity while we strengthen our mindfulness practice. We live in a neurodiverse world. We are all wired with unique minds and bodies, and each of us has a unique sensory constitution. For instance, someone who experiences sensory overwhelm when they pay attention to direct sensations inside the body may find a body scan practice overwhelming instead of centering. Similarly, someone who is blind isn't going to use vision as a meditation tool. It can be useful to explore the breath by engaging with different senses involved in breathing. Breath practice can be an interesting undertaking for many neurodivergent meditators. Some of us find the feelings of the breath rising and falling inside the body a bit nerve-wracking. Some of us feel anxiety increasing as we concentrate on the movement of the lungs, and thoughts of breath keeping us alive become more concerning. Not the calming experience we are looking for in mindfulness practice! In this practice, we’ll talk about a variety of ways those of us who are neurodivergent can practice mindful breathing, and foster calm for ourselves. 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 . Show Notes Find more from Sue Hutton 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 .
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A 12-Minute Meditation to Embrace All Your Parts with Carley Hauck
09/20/2024
A 12-Minute Meditation to Embrace All Your Parts with Carley Hauck
This week, Carley Hauck guides us to embrace all parts of ourselves—those qualities we see as our “shadow,” or what isn’t serving us, as well as the light, or what we see as our positive attributes. Especially as leaders (including any person who shows leadership in their life), working with both our “dark” and “light” parts allows us to shine our full potential out into the world. 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 . Show Notes Find more from Carley Hauck 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 .
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A 12-Minute Meditation for Filling the Body with Light with Vidyamala Burch
09/13/2024
A 12-Minute Meditation for Filling the Body with Light with Vidyamala Burch
This week, Vidyamala Burch guides us through a calming body scan meditation that focuses on bringing light and ease into the body. This practice invites you to imagine each part of your body filling with a soft, soothing light, helping to ease any tension and cultivate a sense of relaxation. As you move through this meditation, you’ll have the opportunity to release stress and connect deeply with a feeling of inner peace, bringing lightness into both your body and mind To explore more of Vidyamala’s teachings, check out her 7-day audio course, Finding Inner Peace a . This self-paced course offers a blend of meditations and body practices designed to help you reduce stress, release negativity, and cultivate a sense of flow and ease. With practical tools to create a more peaceful and balanced inner life, this online course provides a nurturing way to access tranquility whenever you need it. 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 . Show Notes Find more from Vidyamala Burch 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 .
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A 12-Minute Meditation to Connect with What Matters Most to You with Carley Hauck
09/06/2024
A 12-Minute Meditation to Connect with What Matters Most to You with Carley Hauck
This week, Carley Hauck invites us to look within ourselves and affirm what it is that we love most. By connecting with our heart and remembering who and what we love, we also get to connect with our inner caring, protective instinct. This compassionate part of ourselves provides the motivation to choose beneficial actions, not just one time but over the days, weeks, and months of our lives. Join leadership expert Carley Hauck for the Mindful Workshop: Awaken Your Inner Leader on September 10th at 10 AM PDT. In this 75-minute workshop, you’ll learn how to develop leadership skills that bridge differences and foster belonging at work and in the world. Don’t miss this opportunity to create a positive impact through conscious leadership. Sign up now at . 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 . Show Notes Find more from Carley Hauck 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 .
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A 12-Minute Meditation for Cultivating Simple Awareness with Susan Kaiser-Greenland
08/30/2024
A 12-Minute Meditation for Cultivating Simple Awareness with Susan Kaiser-Greenland
This week, Susan Kaiser-Greenland guides us through a meditation practice focused on one of the oldest and simplest techniques: “Sit and Know You’re Sitting.” In our busy lives, we often rush through moments without truly being present. This practice invites you to slow down and become aware of the simple act of sitting. By tuning into the sensations in your body and the rhythm of your breath, you can cultivate a deep sense of awareness. It’s not about doing anything special—just noticing what’s already here. 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 . Show Notes Find more from Susan Kaiser-Greenland 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 .
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A 12-Minute Meditation to Encourage Deep Breathing with Shamash Alidina
08/23/2024
A 12-Minute Meditation to Encourage Deep Breathing with Shamash Alidina
This week, Shamash Alidina guides us through a practice focused on the calming power of belly breathing. In our fast-paced world, stress can easily take hold, and this meditation offers a simple yet powerful way to find relaxation and ease. Belly breathing, or deep diaphragmatic breathing, encourages a full breath that engages the diaphragm and helps activate the body’s relaxation response. By consciously slowing your breath and focusing on the expansion and contraction of your belly, you can send signals to your nervous system that it’s safe to relax, lowering stress levels and promoting a sense of calm. Don’t miss out on our upcoming from August 26th to 30th, 2024! This live virtual event brings us together in the spirit of mindfulness, connection, and growth. Over five days, enjoy 30 minutes of daily group meditations followed by a Q&A session, all guided by renowned meditation teachers Christopher Willard, Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein. Learn more and register at . 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 . Show Notes Find more from Shamash Alidina 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 .
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A 12-Minute Meditation for Noticing What’s Present and What Isn’t with Chris Willard and Olivia Weisser
08/15/2024
A 12-Minute Meditation for Noticing What’s Present and What Isn’t with Chris Willard and Olivia Weisser
This week, Christopher Willard and Olivia Weisser bring us a mediation inspired by the Japanese concept of ma, which refers to “the spaces between everything.” This practice invites us to take the opportunity to explore the empty spaces that exist all around us and inside us. For instance, we might think of the space between the plants in the garden, or between the notes in a song. It can also be emotional space, like the silences in a conversation. Or the little gaps between our thoughts and emotions. Often, we don’t even notice these empty spaces—but bringing our awareness to them can reveal new meaning and beauty. By exploring the space in-between through this mindfulness practice, we also enhance our creativity, noticing skills, and awareness. We’re also thrilled to announce our upcoming , taking place from August 26th-30th, 2024! This live virtual event is designed to bring us together in the spirit of mindfulness, connection, and growth. 5 days of live group meditations with the Mindful community 30 minutes of daily practice + Q&A Pay what you can Guidance from leading meditation teachers: Christopher Willard Psy. D., Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein! Learn more and register here: 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 . Show Notes Find more from Chris Willard here: Find more from Olivia Weisser 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 .
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A 12-Minute Meditation for Nurturing Your Heart with Jonathan Fisher
08/02/2024
A 12-Minute Meditation for Nurturing Your Heart with Jonathan Fisher
This week, Jonathan Fisher leads us through a body scan meditation designed to nurture your heart and bring awareness to the present moment.This practice invites you to notice the sensations in your body, from the soles of your feet to the space around your heart. As you shift your attention through different parts of your body, you allow a sense of softness and kindness to flow in. Jonathan is also offering 10 signed copies of his new book, Just One Heart: A Cardiologist’s Guide to Healing, Health, and Happiness. Using the “seven timeless traits of the heart,” Dr. Fisher empowers readers with simple tools and daily practices to manage stress, cultivate lasting joy, and connect with what truly matters. If you’d like your own copy, head over to before August 22nd to enter for a chance to win. 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 . Show Notes Find more from Jonathan Fisher 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 .
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A 12-Minute Meditation for Being with the Ever-Changing World with Men Talking Mindfulness
07/26/2024
A 12-Minute Meditation for Being with the Ever-Changing World with Men Talking Mindfulness
This week, Men Talking Mindfulness co-host Will Schneider begins by guiding listeners to connect with our breath. Gradually, we release distractions and rest attention on breathing in and out, so we can bring our minds fully into the present moment. With this preparation, we shift our attention and notice what we can hear, see, and other sensory information coming to us, awakening our natural curiosity. By tuning in to our body and mind, where we observe the nature of the ever-changing world, we can develop greater awareness of the shifts occurring around us and within us. Change can be difficult or painful, and often we yearn for things to be otherwise. Yet this meditation helps us open to the idea that life can be easier when we flow with the currents of change. By choosing to simply be a witness to whatever is happening in this moment, we’re able to be there for ourselves without judgment. We’re learning to meet life exactly the way it is. 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 . Show Notes Find more from Men Talking Mindfulness 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 .
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A 12-Minute Meditation for Coming Home to Yourself with Georgina Miranda
07/19/2024
A 12-Minute Meditation for Coming Home to Yourself with Georgina Miranda
This week, Georgina Miranda guides us through a meditation called "Coming Home to Yourself." This practice is about finding inner strength and resilience by reconnecting with our true self. Georgina emphasizes that while many of us turn to mindfulness during times of crisis, the true power of these practices lies in their consistent application. This meditation invites you to pause and reflect, grounding yourself in the present moment. It offers a way to create a stable inner environment, regardless of external circumstances.. 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 . 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 .
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A 12-Minute Meditation to Awaken the Flow of Gratitude in Nature with Georgina Miranda
07/12/2024
A 12-Minute Meditation to Awaken the Flow of Gratitude in Nature with Georgina Miranda
This week, Georgina Miranda guides us through a meditation to awaken the flow of gratitude in nature. Regardless of where you are—whether in a local city park, perched on a mountain top, or swimming in the sea—there is always a moment to pause and feel grateful for our inherent connection to nature. This meditation encourages you to breathe deeply, paying attention to the air, the smells, and the sensations around you. Feel the sun, wind, snow, or rain on your skin, and listen to the sounds of nature. Each breath becomes a bridge, connecting you more deeply with the world around you and fostering a sense of unity. 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 . 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 .
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A 12-Minute Meditation to Remember That We Belong to Each Other with Ruth King
07/05/2024
A 12-Minute Meditation to Remember That We Belong to Each Other with Ruth King
This week, Ruth King offers a guided meditation practice from her heart to yours. Ruth King, a teacher, author, and founder of the Mindful of Race Institute, invites us to savor stillness and feel deeply into the ways our lives are interconnected. Imagine the gentle rustling of leaves as a reminder that we are part of a greater whole, each leaf connected to the same tree. This meditation encourages us to recognize our deep connections to one another, much like those leaves, each contributing to the vitality of the tree. As we explore this practice, we are reminded of our shared humanity and of the profound truth that we belong to each other. 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 . Show Notes Find more from Ruth 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 .
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A 12-Minute Meditation for Working with Shame with Tovi Scruggs-Hussein
06/29/2024
A 12-Minute Meditation for Working with Shame with Tovi Scruggs-Hussein
This week, Tovi Scruggs Hussein shares that the foundation of racial healing is emotional work. Most long-term healing involves deep exploration of emotions. Fortunately, many of us have come to recognize that the competencies we call “emotional intelligence” are the rock-solid basis of meaningful and productive change. The ability to regulate emotions is a superpower. This meditation is a key part of our Racial Healing Series, guided by Tovi. This series offers a space for reflection, vulnerability, and learning, aimed at dismantling racism through emotional intelligence and cultural humility. Each session, including today's, builds on mindfulness techniques to explore race and racism, fostering deep, systemic change through personal and collective healing. Join us as we navigate these critical topics with compassion and awareness, striving for a more inclusive and healed society. 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 Tovi Scruggs-Hussein 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 .
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A 12-Minute Meditation to Let Go of Stress and Fall Asleep with Kelly Boys
06/20/2024
A 12-Minute Meditation to Let Go of Stress and Fall Asleep with Kelly Boys
This week, Kelly Boys leads us in a meditation to let go of stress. So, find a comfortable position and prepare to release tension in the body in order to achieve a deep state of relaxation. Kelly Boys is an author and mindfulness trainer who specializes in a non-sleep deep rest practice called Yoga Nidra–and we’re excited to share that we’ve partnered with Kelly and our friends and Mindfulness.com to bring you a course all about deep rest and relaxation. Learn all about it and enroll by checking out the link in the show notes or by visiting the shop on mindful.org. Show Notes Find more from Kelly Boys 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 .
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