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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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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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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