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 Create Space in a Storm of Emotions
08/15/2025
A Meditation to Create Space in a Storm of Emotions
When difficult or painful emotions feel like they’re swirling all around you, it can be challenging to find a steady place to catch your breath. In this guided meditation, mindfulness teacher Scott Rogers uses the metaphor of a hurricane to help us recognize the qualities and the impermanence of even our stormiest emotions. Scott 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 co-founder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative. Scott collaborates on neuroscience research into the efficacy of mindfulness training programs in high stress professions and has written numerous articles and authored five books on mindfulness, including The Elements of Mindfulness. He has appeared on television and radio and been interviewed in newspapers and magazines across the world for his creative and accessible methods of sharing mindfulness with people of all ages and walks of life. Scott is principal advisor to Innergy Meditation in Miami, and lives with his family in Miami Beach, Florida. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: About Our Contributor Find more from Scott Rogers . Go Deeper If you want to learn about how mindfulness can help you make room for and move through all kinds of challenging emotions, check out these articles: For more practice, here’s another meditation to try: . 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 Prepare Mind and Body for Sleep
08/08/2025
A Body Scan Meditation to Prepare Mind and Body for Sleep
If you’ve been having trouble falling asleep lately, this body scan meditation with Diana Winston offers a gentle, soothing way to be with the tension in our minds and our bodies. Take a deep breath, let go, and ease into rest. Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and author of several books including The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness. 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. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: Show Notes Find more from Diana Winston . Go Deeper Reconnecting with our body and its signals is a key part of being able to drop into full relaxation and rest. Here are two more articles that can help you increase body awareness: For more practice, here’s another meditation to try: 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 Be At Peace with How Things Are
08/01/2025
A Meditation to Be At Peace with How Things Are
In this week’s meditation, Dr. Mark Bertin walks us through a practice that is both concrete and compassionate. It guides us to take note of our tendency to either deny or try and “fix” what’s going on in our lives, and then find a third way—one where we aim to see things as clearly as possible, so that our decisions are filled with awareness, skill, and care for everyone involved. Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics. He’s a regular contributor to Mindful.org and Psychology Today. He is the author of (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit . Together with ADHD Life Coach and Certified ADHD Educator Dana Crews, Dr. Bertin is leading a retreat October 10-12, 2025, to support adults navigating life with ADHD. Hosted at the Menla Retreat Center in the serene Catskill Mountains, is a restorative and educational three-day ADHD retreat that will offer practical, mindfulness-based tools to strengthen emotional regulation, deepen self-awareness, and foster authenticity. You can get more information and reserve your spot . Plus, listeners to this podcast can claim a 15% early bird discount when they enter code “Mindful” at checkout, good through August 15th. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: More About Our Contributor Find more from Dr. Mark Bertin and his work . Go Deeper Being with reality exactly as it is, without judgment or denial, is one of the core principles of mindful practice. It is also one of the most challenging. If you want to learn more about what this principle looks like in practice, including fostering mindful awareness with neurodivergence, check out these additional articles: And for more practice building calm awareness in meditation, here are other meditations to try: 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 Loving-Kindness Meditation to Expand the Warmth of Your Heart
07/25/2025
A Loving-Kindness Meditation to Expand the Warmth of Your Heart
Loving-kindness meditation, also called metta, springs from a basic understanding of human nature: On one hand, we might truly believe that compassion makes the world better—and on the other, we might struggle to offer it to ourselves and to others for various reasons. Metta practices, like the one Dr. Emma Seppälä leads this week, offer a simple, structured way to help us gently expand our capacity to both give and receive love. As a bestselling author, Yale lecturer, and international keynote speaker, Emma Seppälä teaches executives at the Yale School of Management and is faculty director of the Yale School of Management’s Women’s Leadership Program. A psychologist and research scientist by training, her expertise is the science of happiness, emotional intelligence, and social connection. Her bestselling book The Happiness Track (HarperOne, 2016) has been translated into dozens of languages. Her new book is Sovereign (Hay House, 2024). Seppälä is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: Show Notes Find more from Dr. Emma Seppälä . Go Deeper If you want to understand more about the practice of loving-kindness, why it matters, and how to build it—even with difficult people or in times when you aren’t feeling very compassionate—here are some articles to get you started: For more practice, here’s another meditation to try: . 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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Transform Shame to Self-Trust
07/18/2025
Transform Shame to Self-Trust
Shame is one of the most complex and difficult human emotions to experience and process. This week, we’re refreshing a meditation from Dr. Patricia Rockman, who offers a practice to meet shame with courage, tenderness, and curiosity. The more we can sit with these difficult emotions, the more we build resilience, self-knowledge, and self-trust—which are the most powerful natural antidotes to shame. Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the senior director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto. Rockman is also an associate professor at the University of Toronto, Department of Family Medicine, cross appointed to Psychiatry. She has extensive experience practicing individual psychotherapy, leading therapy groups, and training healthcare providers in mindfulness-based interventions, Cognitive Behavioral Therapy, and change management for stress reduction. She is a freelance writer, yoga teacher, and meditation practitioner. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: Show Notes Find more from Dr. Patricia Rockman . Go Deeper Shame is a universal and challenging human experience. If you’d like to learn more about where it comes from and how mindfulness can help heal the wounds of shame, these three articles can help: For more practice, here is another . 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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SOS Meditation to Unwind Anxiety
07/11/2025
SOS Meditation to Unwind Anxiety
In this week’s guided meditation, teacher and author Melli O’Brien offers a practice that uses gentle, steady awareness to help you find your calm center again when you’re feeling wound up with stress or anxiety. Melli is a mindfulness educator and mental health coach with over two decades of experience. She is also cofounder of Mindfulness.com and the Mindfulness Summit—the world’s largest mindfulness conference. Melli has distilled and synthesized her knowledge on resilience, stress management, peak performance psychology, positive neuroplasticity training, and mindfulness into The Deep Resilience Method, released as her book Deep Resilience in February 2025. Starting July 15th, Melli is hosting , a 30-day online course that will help you build unshakeable inner strength in 15 minutes a day. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: Show Notes Find more from Melli O’Brien . To learn more about Melli’s upcoming Deep Resilience Experience (and how you can get $350 in bonus gifts when you sign up before July 15th), click . Go Deeper Want to understand more about the connection between practicing mindfulness and easing anxiety? These three articles are a great place to start: For more practice, here are that you can try when you need support. 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 When You Need a Break
07/04/2025
A Meditation for When You Need a Break
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 kindness meditation to reconnect us to ourselves and others. She studies in both the Tibetan and Insight schools of Buddhism and is a certified mindfulness instructor. Her book Happy Relationships: 25 Buddhist Practices to Transform Your Connection with Your Partner, Family, and Friends, is published with Prometheus Books. You can learn more about Kimberly on her website, www.meditationwithheart.com. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: Show Notes Find more from Kimberly Brown and read her recent (and timely) on Mindful.org. Go Deeper Want to learn more about how taking intentional breaks can make your days better? These two articles are a great place to start: For more practice, try this that you can turn to when you’re feeling stressed or overwhelmed and need a break. 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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Use Distraction to Hone Your Focus
06/27/2025
Use Distraction to Hone Your Focus
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 better place. Toby has been teaching meditation for two decades and has refined his craft through years of monastic training and close collaboration with the world-renowned teacher Shinzen Young. He is an award-winning designer and founder of the Brightmind Meditation app. Note that this practice includes long pauses of complete silence to give you time to spend in contemplation. If you want more time, feel free to pause the recording as you go. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: Show Notes Find more from Toby Sola and his company Brightmind . Go Deeper Want to learn more about training your attention? Here are two articles we think you’ll love: For more practice, try this you can use to strengthen your focus when you feel distracted. 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 10-Minute Full Body Scan Meditation
06/20/2025
A 10-Minute Full Body Scan 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 newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Learn more about Tara Healy . 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 . Today, meditation teacher and bestselling author Jon Kabat-Zinn guides us through a silent walking meditation—a great addition to your mindfulness toolkit and a way to enter more deeply into the vitality & sensory richness of what is happening in & around you right now. [link]
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A Walking Meditation to Savor the Day
06/13/2025
A Walking Meditation to Savor the Day
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 with each step, fully here, where you actually are. There is no arriving, other than continually arriving in 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 newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Learn more about the work and research of Jon Kabat-Zinn . 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 Breathe Out Love
06/06/2025
A Meditation to Breathe Out Love
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 love, both as a sense of openness and ease, and also as a way of being at peace with ourselves and others. 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. 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 newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Kimberly Brown and read her recent (and timely) on Mindful.org. 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 Practice for Turning Toward Difficulty
05/30/2025
A Practice for Turning Toward Difficulty
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 more time, feel free to pause the recording as you go. 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 newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Ed Halliwell . 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 Help You Make Any Decision—Big or Small
05/23/2025
A Meditation to Help You Make Any Decision—Big or Small
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 spend in contemplation. If you want more time, feel free to pause the recording as you go. 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 newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Toby Sola and his company Brightmind . 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 Ease Into Sleep
05/16/2025
A Meditation to Ease Into Sleep
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 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 newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Dr. Mark Bertin . 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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Explore 3 Techniques in This Meditation Buffet
05/09/2025
Explore 3 Techniques in This Meditation Buffet
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 intentional pauses included in today's recording. If you'd like more time to practice the techniques outlined here, please feel free to pause the recording as you go along. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. There’s still time to get in on some of our best ! Claim up to 50% off—ends May 12th. 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 Toby Sola and his company Brightmind . 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 on Connecting Lands and Stories
05/01/2025
A Meditation on Connecting Lands and Stories
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 being strictly transactional to being interconnected and relational. This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 Yuria Celidwen . You can learn more about Yuria’s story and how her work is fostering an “ethics of belonging” on , where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Clarifying Your Motivations for Using Tech
04/25/2025
A Meditation for Clarifying Your Motivations for Using Tech
Recent studies have confirmed that the constant presence and use of tech in our lives have become a hazard to our well-being on multiple levels. Meditation teacher, mindful tech designer, and self-identified tech lover Jay Vidyarthi observes, “It’s okay to enjoy technology. Tech becomes a problem when we get so attached to it that our lives fall out of balance—and this happens because a certain device or app or game or even your work email might satisfy a specific, lacking, healthy emotional need.” So how do we mindfully hold that tension and seek balance in our relationship to technology? In today’s meditation, Jay leads us through a contemplative practice that can help us dig down and understand our motivations for using tech, while also identifying ways to be more intentional about the why, how, and when of our digital consumption. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 Jay Vidyarthi . If you live in North America and are interested in creating a healthier relationship to all the screens in your life, you can enter to win a free copy of Jay’s new book, Reclaim Your Mind: Seven Strategies to Enjoy Tech Mindfully, which offers a compassionate, research-informed path to a more intentional digital life. The contest runs through May 17th, and it’s easy and free to enter. Just click . 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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An Interbeing Meditation for Connection and Understanding
04/17/2025
An Interbeing Meditation for Connection and Understanding
If you’ve faced challenging or polarizing conversations lately, you likely know how difficult it can be to connect and cooperate with the person on the other side of that interaction. In today’s guided practice, Dr. Shalini Bahl invites us to explore our innate interconnectedness by recognizing our needs and those of others, so that we can be empowered to work together in new and creative ways that benefit all involved. This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 Dr. Bahl . You can learn more about Shalini’s story and how she leads through bringing mindfulness to organizations, marketing, and business on , where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Forgiveness Meditation with Will Schneider
04/11/2025
A Forgiveness Meditation with Will Schneider
Forgiveness is a cornerstone practice of mindfulness, and it’s also one of the most difficult. Extending forgiveness to others and to ourselves requires a kind of awareness and vulnerability that can feel deeply uncomfortable, especially if we are carrying heavy stories of shame, anger, or resentment connected to that experience. In today’s guided practice, Will Schneider from Men Talking Mindfulness walks us through a forgiveness meditation filled with kindness, grace, and surrender that’s designed to help us walk a little lighter in the world. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 . Discover more from Men Talking Mindfulness . Men Talking Mindfulness is also starting a new online meditation circle, every Sunday at 4pm ET from April 27 - June 29. It’s for all adults, not just men! You can get more info and sign up . And if you missed this one, there will be more in the future. Email [email protected] to get on the list. 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 Finding a Middle Way When We Are In Pain with Vidyamala Burch
04/04/2025
A Meditation for Finding a Middle Way When We Are In Pain with Vidyamala Burch
Being in pain makes being present extra challenging. On a physical level, being in the present moment while our body is in pain is often extremely unpleasant. There is a part of us, understandably, that wishes we could escape from it entirely. At the same time, the experience of pain itself can be overwhelming—to our senses, our thoughts, our emotions. It can feel like drowning, when what we long for is just a moment of peace to rest in. In today’s guided meditation, longtime meditation teacher and pain expert Vidyamala Burch offers a tender practice to find a middle way—one that doesn’t lean into denial or give in to overwhelm, but rather allows all that is happening to be gently met, as Vidyamala says, with “wholeness, integration, and kindliness.” This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 . You can learn more about Vidyamala’s story and how she came to be a leader in the mindfulness movement on , where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Creating an Anchor of Inner Strength with Melli O'Brien
03/28/2025
A Meditation for Creating an Anchor of Inner Strength with Melli O'Brien
What does it feel like to experience ourselves—in our own minds and bodies—as a reliable place we can come home to in order to feel grateful, calm, and resilient? In this week’s guided meditation, Melli O’Brien walks us through a practice we can return to in times of uncertainty or challenge to remind us of our own inner strength. This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 . You can learn more about Melli’s story and her leadership in helping people develop robust mental strength on , where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. Get your copy of Melli’s new book, Deep Resilience, . You can also sign up for a chance to win one of three signed copies of Melli’s book during our giveaway. Just click to learn more and add your name to the drawing. 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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Dual Anchor: A Neurodiversity-Informed Meditation for Wandering Attention with Sue Hutton
03/21/2025
Dual Anchor: A Neurodiversity-Informed Meditation for Wandering Attention with Sue Hutton
Traditional meditation practices can sometimes be frustrating and alienating for those who are neurodivergent. Bodily discomfort or intense mental restlessness can make even the most mindfulness-curious person feel like classic meditation techniques might not be for them. Sue Hutton believes that mindfulness can be for anyone, and she’s dedicated her work to making mindfulness practices like meditation accessible for neurodiverse communities. In this practice, she guides us through what she calls “Dual Anchor,” a kind of meditation that engages the senses to help gently steer attention. This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 . You can learn more about Sue’s neurodiversity-informed approach to mindfulness on , where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Unconditional Love When You’re Struggling with Caverly Morgan
03/14/2025
A Meditation for Unconditional Love When You’re Struggling with Caverly Morgan
When we’re wrestling with experiences that challenge our identities or our confidence—like failures at work, relationship struggles, or letting go of old belief systems — it can be tempting to reach for positive self-talk that pushes back against the difficult feelings we might be having. In today’s guided practice, Caverly Morgan offers something much sturdier, what she calls unconditional reassurances. In this practice, we’re not just saying the opposite of what we’re feeling, hoping that it will be true. Rather, it’s about anchoring into a deep-down sense of worthiness and compassion that’s always present, regardless of how well things are going for us or how great we feel about ourselves in any given moment. This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our subscription tiers and join Mindful . 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 Caverly Morgan . You can learn more about unconditional reassurances on , where we interviewed Caverly for our 2025 Powerful Women of the Mindfulness Movement feature. 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 on the South African Greeting Sawubona with Dr. Shelly Harrell
03/07/2025
A Meditation on the South African Greeting Sawubona with Dr. Shelly Harrell
In recent years, mental health professionals have raised the alarm about the growing epidemic of loneliness. Millions of people feel separated and isolated, even when they are surrounded by colleagues or thousands of social media acquaintances. In today’s guided practice, Shelly Harrell offers one mindful approach that can counteract this sense of lonely atomization. It is the South African greeting of Sawubona, which carries an intentional willingness to see and to be seen, in our fullness, vulnerability, mutual belonging, and radiance. This meditation is part of our Powerful Women of the Mindfulness Movement series, where we will be sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our new subscription tiers and join Mindful . 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 Shelly Harrell here: You can read Dr. Harrell’s story on , where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Allowing the Possibility of Possible In Deep Grief with Brenda K. Mitchell
02/28/2025
A Meditation for Allowing the Possibility of Possible In Deep Grief with Brenda K. Mitchell
When we are adrift in the wide sea of grief, it can be difficult to imagine any world other than the world of our intense sorrow and loss. In this guided meditation, Brenda K. Mitchell offers one tiny heart-opening invitation: simply allowing what she calls “the possibility of possible.” There isn’t an expectation that you have answers, or lots of hope, or a clear path forward. Rather, this is a tender way to be with the many difficult emotions that accompany losses in our lives, while opening the door just a bit to what might lie ahead. Brenda K. Mitchell is a pastor, mindfulness teacher, and advocate for survivors of gun violence. She lost her son Kenneth to gun violence in 2005, when he was just 31 years old. After discovering how mindfulness could help her be with and heal her own grief, she started bringing mindful practices to other people who have experienced trauma and loss as a result of gun violence. This meditation marks the beginning of our Women of Mindfulness series, where we will be sharing guided practices from the women featured in our 2025 special edition of Mindful magazine. If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. Curious about the many benefits of being a member? Learn about our new subscription tiers and join Mindful . Want a chance to WIN a free year of Mindful Premium? Simply visit: 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 . Show Notes Find more from Brenda Mitchell here: Learn how Brenda and others are using mindfulness to heal from the trauma of gun violence 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 Journaling Practice to Help You Let Go of Limiting Habits with Caverly Morgan
02/21/2025
A Journaling Practice to Help You Let Go of Limiting Habits with Caverly Morgan
In 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: 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 . Show Notes Find more from Caverly Morgan 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 Coming Home to Yourself With Georgina Miranda
02/07/2025
A Meditation for Coming Home to Yourself With Georgina Miranda
In a world that constantly pulls us in different directions—from productivity and external validation to endless distractions—coming home to ourselves is one of the most powerful things we can do. True resilience isn’t about pushing through; it’s about creating an inner refuge, a place of strength and safety that stays steady no matter what’s happening around us. That’s why we’re bringing back Coming Home to Yourself, a meditation guided by Georgina Miranda. This meditation invites you to pause, reflect, and reconnect with your inner strength. Georgina reminds us that while mindfulness can be a refuge in difficult times, its real power comes from regular practice. This meditation is an opportunity to reset, find stability, and ground yourself in the present moment. We’re also excited to share that Georgina has a new course with us: . This transformative journey will help you release what no longer serves you, reset your mindset, and step into a life of greater clarity and joy. Through guided exercises, journaling prompts, and mindfulness practices, you’ll learn practical tools to support real, lasting change. Want a chance to WIN a free year of Mindful Premium? Simply visit: 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 . 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 "Just Like Me" Compassion Meditation with Steve Hickman
01/30/2025
A "Just Like Me" Compassion Meditation with Steve Hickman
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. Steven Hickman is a Licensed Clinical Psychologist. He is executive director of the Center for Mindful Self-Compassion (MSC) and the Founding Director of the UC San Diego Center for Mindfulness, a program of community building, clinical care, professional training, and research. Also author of Self-Compassion for Dummies. 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 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 .
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A Meditation for Collective Healing with Shalini Bahl
01/24/2025
A Meditation for Collective Healing with Shalini Bahl
In today’s interconnected yet paradoxically divided world, the path to understanding each other requires more than just good intentions. To truly connect and heal, we need something more: the cultivation of a deeper understanding. The path forward isn’t about eliminating differences—it’s about building bridges of understanding across them. In this gentle yet powerful meditation with Shalini Bahl, we experience how we are all shaped by our experiences, fears, and hopes. Deep understanding is like diving below the illuminated surface to deeper waters. By understanding both what floats on the surface and what lies in the depths, we can begin to shift our habitual patterns and make choices that arise from genuine wisdom rather than reactive impulses. 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 Shalini Bahl 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 Find Stability Amid Change with Aden Van Noppen
01/17/2025
A Meditation to Find Stability Amid Change with Aden Van Noppen
In a world where change is the only constant, it’s easy to feel untethered. This week, mindfulness teacher and Mobius founder Aden Van Noppen invites us to pause, breathe, and explore the grounding power of impermanence. Through this practice, Aden guides us to reconnect with the breath, an anchor amidst life’s ebbs and flows. Each inhale and exhale becomes a gentle reminder of the moment-to-moment shifts in our inner and outer worlds, offering an opportunity to find calm and stability no matter what surrounds us. Whether you’re navigating a season of uncertainty or simply seeking a moment of stillness, this meditation encourages us to come back to what roots us, even when everything else feels in motion. 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 Aden Van Noppen 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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