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 12-Minute Meditation of Learning How to Sit with Uncomfortable Feelings with Diana Hill
04/18/2024
A 12-Minute Meditation of Learning How to Sit with Uncomfortable Feelings with Diana Hill
This week, Diana Hill invites us into a soothing space where we learn to embrace our uncomfortable feelings, much like finding shelter in a serene greenhouse while a storm rages outside. In this practice, guided by principles from Acceptance and Commitment Therapy (ACT), Dr. Hill helps us turn toward our emotions—be it anxiety, stress, sadness, or anger—with the kind of tender attention you might give a fragile seedling needing nurture to grow. Diana is also offering 10 free copies of her new book The Self-Compassion Daily Journal: Let Go of Your Inner Critic and Embrace Who You Are with Acceptance and Commitment Therapy to our listeners. If you’d like your own copy, head over to before May 15th to enter for a chance to win. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Diana Hill here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Coping with Grief with Elaine Smookler
04/12/2024
A 12-Minute Meditation for Coping with Grief with Elaine Smookler
This week, Elaine Smookler invites us to explore how grief, a complex and often overwhelming emotion, shows up in our thoughts, feelings, and physical sensations. Through grounding exercises, Elaine helps us find a sense of stability and gently guides us to acknowledge our losses and meet the present with openness and resilience. 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 Elaine Smookler here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck
04/05/2024
A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck
This week, Carley Hauck introduces us to a simple yet profound meditation practice aimed at helping us navigate through the ups and downs of everyday life. In a world that feels increasingly complex and uncertain, Carley's guidance is like a gentle hand on the back, encouraging us to slow down and find calm amidst the chaos. She shows us how to face life's challenges with a kind and open heart, reminding us that it's okay to feel overwhelmed sometimes. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Carley Hauck here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck
04/05/2024
A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck
This week, Carley Hauck introduces us to a simple yet profound meditation practice aimed at helping us navigate through the ups and downs of everyday life. In a world that feels increasingly complex and uncertain, Carley's guidance is like a gentle hand on the back, encouraging us to slow down and find calm amidst the chaos. She shows us how to face life's challenges with a kind and open heart, reminding us that it's okay to feel overwhelmed sometimes. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Carley Hauck here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Rediscovering Your Essence with Cara Bradley
03/29/2024
A 12-Minute Meditation for Rediscovering Your Essence with Cara Bradley
This week, Cara Bradley invites you on a meditation journey that starts in the familiar setting of your daily life:smack in the middle of the commotion, distractions, and obligations that often fill your hours. . Imagine stepping off the noisy city street into a quiet courtyard, a space where the chaos begins to fade, and your breath becomes your guide to calmness and clarity. 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 Cara Bradley here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Cultivating Daily Gratitude with Kim Armstrong
03/21/2024
A 12-Minute Meditation for Cultivating Daily Gratitude with Kim Armstrong
This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discover the often-overlooked moments of joy and contentment that punctuate your day. Kim guides us to visualize the warm embrace of our morning coffee, the soft light of dawn, or the comfort of a familiar smile. By focusing on these simple yet profound experiences, we grow our capacity for gratitude, because we begin to realize we can appreciate everything from the mundane to the magnificent. 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 Kim Armstrong here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Cultivating Connection to Yourself and Beyond with Nadene Cherry
03/14/2024
A 12-Minute Meditation for Cultivating Connection to Yourself and Beyond with Nadene Cherry
This week, join Nadene Cherry for a 12-minute meditation journey aimed at Cultivating Connection to Yourself and Beyond. Amid the rapid pace of everyday life, it's common to feel isolated, with our attention tightly focused on our personal experiences—our physical sensations, our thoughts, our emotions. Nadene's meditation offers a pathway to break down these walls, fostering a deep sense of connection and belonging that resonates with the values of inclusivity and unity. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from Nadene Cherry here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to Understand Your Expansive Mind with Nate Klemp
03/07/2024
A 12-Minute Meditation to Understand Your Expansive Mind with Nate Klemp
This week, we join Nate Klemp, who will introduce us to a unique three-stage meditation practice aimed at broadening and deepening our understanding of our own minds. Picture your mind as a flashlight, narrowly focused on a single point. This practice, "From Flashlight to Floodlight," is about learning to widen that beam, shedding light on a much larger area. Nate is also offering 20 free copies of his new book "Open: Living with an Expansive Mind in a Distracted World" to our listeners. This is a fantastic opportunity to delve deeper into mindfulness and expansion. To win a copy of Nate's new book, head over to before March 15th to enter for a chance to win. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from 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 12-Minute Meditation for Challenging Emotions with Kim Armstrong
02/29/2024
A 12-Minute Meditation for Challenging Emotions with Kim Armstrong
This week, join Kim Armstrong as she leads a practice called "Meditation for Challenging Emotions," similar to a lighthouse guiding ships through the stormy seas of the mind. This guided meditation offers a sanctuary for those seeking to confront and process difficult emotions with grace. 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 Kim Armstrong here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to Honor Our Connection to Ourselves and Others
02/22/2024
A 12-Minute Meditation to Honor Our Connection to Ourselves and Others
This week, Tovi Scruggs-Hussein invites us to explore our inner selves as the foundation for connecting authentically with others. Through mindful awareness, deep breathing, and envisioning a world bound by love and respect for our unique differences, we embark on the first steps toward embracing our interconnection. 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 Tovi Scruggs-Hussein here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to Widen Your Perspective with Nate Klemp
02/15/2024
A 12-Minute Meditation to Widen Your Perspective with Nate Klemp
This week, join Nate Klemp as he leads us in a meditation practice to widen our perspective. In our world, brimming with constant information and rapid change, it's common to feel overwhelmed and resort to narrowing our focus, often manifesting as stress and anxiety. This practice proposes a different approach by widening our perspective. It shifts our view from a limited 'soda straw' outlook to an expansive 'panoramic' one. Excitingly, Nate is also offering 20 free copies of his new book "Open: Living with an Expansive Mind in a Distracted World" to our listeners. This is a fantastic opportunity to delve deeper into mindfulness and expansion. To win a copy of Nate's new book, head over to before March 15th to enter for a chance to win. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at . Show Notes Find more from 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 12-Minute Meditation for Turning Awareness into Action with Michelle Maldonado
02/08/2024
A 12-Minute Meditation for Turning Awareness into Action with Michelle Maldonado
This week, Michelle Maldonado leads a meditation designed to cultivate awareness and inspire action. It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. As we navigate through the layers of self, family, community, and organizational dynamics, this meditation serves as a bridge, connecting inner reflection with outer action. 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 Michelle Maldonado here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to R.E.S.T with Rashid Hughes
02/01/2024
A 12-Minute Meditation to R.E.S.T with Rashid Hughes
This week’s meditation is led by Rashid Hughes and is based on the acronym REST. This practice specifically takes into account that every one of us show up to mindfulness practice with our life experience. In the REST meditation, R stands for Relax your attention. Release. E is for Exhale all striving. Empty. S is for Sense the silence. Surrender. T is for Tune in to awareness. Trust. Show Notes Find more from Rashid Hudges here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to Act on What’s Important with Shalini Bahl
01/25/2024
A 12-Minute Meditation to Act on What’s Important with Shalini Bahl
This week, Shalini Bahl offers a 12-minute meditation to make some space and time to reconnect with ourselves and ask the question, “What’s most important to me?” Research shows that we are most energized when we find purpose and meaning in what we’re doing. We feel depleted when we don’t take time to do activities that we find inspiring or important to us. This practice is part of a four-part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, which launched on January 18th. 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 12-Minute Meditation to Replenish Cognitive Energy with Shalini Bahl
01/18/2024
A 12-Minute Meditation to Replenish Cognitive Energy with Shalini Bahl
This week, Shalini Bahl offers a 12-minute meditation to help us take in and process information efficiently. When we use our senses—touch, sight, hearing, taste, and smell—our thinking mind rests. So here, we focus on our senses and relax the mind. This practice is part of a four-part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, which launched on January 18th. 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 12-Minute Meditation to Explore Emotional Energy with Shalini Bahl
01/11/2024
A 12-Minute Meditation to Explore Emotional Energy with Shalini Bahl
This week, Shalini Bahl offers a 12-minute meditation to explore the relationship between our emotions and our energy. High-intensity emotions drain our energy—not just the unpleasant ones like anxiety and fear, but also pleasant ones like excitement and elation. This meditation helps us channel these emotions to help us meet our goals without burning out. This practice is part of a four part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, launching January 18th. 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 12-Minute Meditation to Energize the Body with Shalini Bahl
01/04/2024
A 12-Minute Meditation to Energize the Body with Shalini Bahl
This week, Shalini Bahl offers a 12-minute meditation to intentionally give your body the rest it needs and replenish your physical energy by checking in, softening, and letting go of tension. This practice is part of a four part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, launching January 18th. 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 12-Minute Meditation to Defuse Holiday Stress
12/21/2023
A 12-Minute Meditation to Defuse Holiday Stress
This week, Mark Bertin guides us in a practice to find harmony amidst the holiday hustle. Release the grip of the "comparing mind," and embrace imperfect moments. Through intentional reflection, gratitude, connection, and self-compassion,this meditation offers a serene path to a joyous holiday experience. 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 12-Minute Meditation to Come Home to Your Heart
12/13/2023
A 12-Minute Meditation to Come Home to Your Heart
Jenée Johnson extends a warm invitation to reconnect with our inner selves, embracing love and care. This practice guides us in being present with ourselves in an aware, kind, and loving way, which can help us foster an interior refuge from life’s storms while also building strength and resilience. We synchronize our heart, mind, emotions, and body to nurture awareness and love in the present moment. Show Notes Find more from Barry Boyce here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to Focus the Mind By Tuning Into The Present Moment
12/07/2023
A 12-Minute Meditation to Focus the Mind By Tuning Into The Present Moment
Today, Barry Boyce guides you through the latest episode of our Focused Attention Series,.building on last week's session, where we explored meta-awareness and focused the mind using the breath as an anchor.. Mindfulness, as Barry emphasizes, is about noticing thoughts without judgment and fostering a natural awareness beyond mental chatter. In this episode, Barry introduces the practice of tuning into the present moment—a powerful experience of simply being. Show Notes Find more from Barry Boyce here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation to Focus the Mind By Tuning Into Your Meta-Awareness
11/30/2023
A 12-Minute Meditation to Focus the Mind By Tuning Into Your Meta-Awareness
Today, Barry Boyce guides you to focus the mind using the breath as an anchor. Mindfulness involves noticing thoughts without judgment, fostering a natural awareness beyond the constant stream of mental chatter. In this particular practice, Barry introduces you to the power of “meta-awareness”—the moment you notice a thought—and how you can gently return your focus to the breath. Remember, in meditation, failure is part of the journey; each session is a learning experience. Take a moment to ground yourself, tune into your natural awareness, and explore the depths of mindfulness with Barry's guidance. Show Notes Find more from Barry Boyce here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Loving-Kindness Meditation to Connect With Compassion
11/22/2023
A 12-Minute Loving-Kindness Meditation to Connect With Compassion
Today, Diana Winston guides us through a loving-kindness meditation by encouraging us to focus on someone who brings joy—be it a relative, friend, or beloved pet. As you extend well-wishes for their safety, happiness, health, and ease, notice the calm and contentment you feel. And as you practice this meditation over time, you might be pleasantly surprised by how your thoughts, feelings, and responses begin to shift. Show Notes Find more from Diana Winston here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Resting in the Flow
11/16/2023
A 12-Minute Meditation for Resting in the Flow
This week, meditation teacher Ed Halliwell guides you through "A Guided Meditation for Resting in the Flow," inviting you to envision the human experience as a flowing river—comprised of countless moving droplets forming a dynamic stream. Just as a river undergoes continuous change while maintaining a sense of continuity through well-worn grooves, our lives follow established patterns set by past events. By becoming attuned to the flow and the grooves, we can relax into the journey, gaining clarity that empowers us to skillfully navigate the current. Ed introduces the practice of resting in the flow, offering a meditation that aligns with the metaphor of the river, encouraging a deeper connection with the ever-changing currents of our existence. Show Notes Find more from Ed Halliwell here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation To Fully Experience the Present
11/08/2023
A 12-Minute Meditation To Fully Experience the Present
This week, meditation teacher Jay Vidyarthi leads us through a practice that helps release racing thoughts and immerse us in the present moment. In a world where self-care can feel like an added task, Jay offers a new approach. Rather than pushing for change, this practice encourages you to simply be. The aim is not to do, but to exist, letting things be as they are. Show Notes Find more from Jay Vidyarthi here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Directing Compassion Toward Ourselves
11/02/2023
A 12-Minute Meditation for Directing Compassion Toward Ourselves
This week, meditation teacher Vinny Ferraro leads us in a practice that helps us direct compassion to ourselves. We often strive for perfection and can become our harshest critics as we try to hide our flaws and mistakes. This meditation guides us to embrace self-compassion, a shift that allows us to grow more comfortable with our imperfections and human difficulties. We set the intention to meet ourselves with warmth and affection, fostering a friendship with ourselves. Show Notes Find more from Vinny Ferraro here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Meditation for Moving On
10/26/2023
A 12-Minute Meditation for Moving On
This week, meditation teacher Holly Rogers leads us in a guided meditation for moving on. Life often presents us with challenges and discomfort. This practice is a gentle guide to navigating those moments with grace and clarity. Acceptance, as Holly reminds us, is not about liking or agreeing with what's happening; it's about acknowledging the truth of the present moment. By learning to embrace each moment as it is, without layering on resistance or judgments, we can ease the suffering that often accompanies adversity. Show Notes Find more from Holly Rogers here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Guided Meditation to Cultivate Kinder Self-Talk
10/19/2023
A 12-Minute Guided Meditation to Cultivate Kinder Self-Talk
This week, meditation teacher Adam Ortman leads us through a guided meditation that explores our inner dialogue. Our inner voice often constructs a limited narrative that obscures the full picture of our experiences. By paying close attention to this inner voice, especially when it tends to focus on negative thoughts, we can begin to nurture a habit of self-compassion. This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner friendly self-compassion meditation. Show Notes Find more from Adam Ortman here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Guided Sound Meditation for Present-Moment Awareness
10/13/2023
A 12-Minute Guided Sound Meditation for Present-Moment Awareness
This week, meditation teacher Charisse Minerva guides us in a unique sound meditation for greater awareness and self-discovery. Explore the symphony of sounds that surround us and learn to navigate stress through mindful breathing. Join us to embark on a sensory adventure with sound. This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner-friendly loving-kindness meditation. Show Notes Find more from Charisse Minerva here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Guided Visualization Meditation to Fill Your Cup
09/27/2023
A 12-Minute Guided Visualization Meditation to Fill Your Cup
This week, meditation teacher Carrington Kernodle Epperson leads us in a guided visualization meditation for self-care and self-compassion. This meditation helps us invite in abundance and inner peace, and reminds us that we have everything we need within us. This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner-friendly, loving-kindness meditation. Show Notes Find more from Carrington Kernodle Epperson here: And more from Mindful here: Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .
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A 12-Minute Loving-Kindness Meditation to Anchor In Compassion
09/21/2023
A 12-Minute Loving-Kindness Meditation to Anchor In Compassion
This week, meditation teacher Enrique Collazo leads a guided loving-kindness meditation to practice compassion toward ourselves and all others. In our society, we’re often hard on ourselves and strive to reach the high expectations we set. Inevitably, we fall short and this can lead to a habit of self-criticism. With loving-kindness we can learn to befriend ourselves and others, even when it’s difficult. This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner-friendly loving-kindness meditation. Show Notes Find more from Enrique Collazo 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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