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.

A Meditation to Help You Let Go and Accept Change 02/20/2026

A Meditation to Return to Ourselves When Practicing Feels Impossible 02/13/2026

A Meditation to Return to Ourselves When Practicing Feels Impossible Many of us are bearing witness daily to suffering all over the planet. We care about others, and we want desperately to be of use—and seeing the horrors in images and videos and stories every day can be deeply dysregulating to our nervous systems. When we get overwhelmed by this vicarious trauma, we tend to shut down. We disconnect from ourselves and each other. We’re so spun out in our anxiety, anger, or overwhelm that it can feel impossible to engage in any kind of mindfulness or meditation practice. This week, Shalini Bahl offers tender and practical guidance for how to pause, reconnect, and return to ourselves—and our essential practice—in times of intense internal and external upheaval. Shalini Bahl, PhD, is the award-winning author of and founder of , where she offers daily live micro-practices for real-world engagement. A certified MBSR and Search Inside Yourself teacher with pioneering research in mindfulness and consumer well-being recognized by the American Marketing Association, she brings contemplative practice into complex real-world contexts—from Town Council chambers to corporate boardrooms. Through her teaching, writing, and TEDx talks, she focuses on building practical mindfulness skills that disrupt default patterns and restore clarity, integrity, and care. Her guided meditations have reached over 80,000 listeners worldwide. The transcription of this guided meditation will be online and in our app at Mindful.org next week. Stay curious, stay inspired. Sign up for our free newsletter or download the app for free at . Show Notes Find more from Shalini Bahl . Go Deeper For more resources on regulating your nervous system in times of crisis, check out these resources from : To try another meditation focused on pausing for clarity, try these . 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 . /episode/index/show/mindfulorg/id/40094765

A Meditation to Tap Into Your Agency When Things Are Chaotic & Uncertain 02/06/2026

A Meditation to Connect With Loving-Kindness (Even When It's Hard) 01/30/2026

A Meditation to Skillfully Connect With Your Anger 01/23/2026

A Meditation For When Suffering In the World Feels Heavy 01/16/2026

A Meditation for Compassionately Noticing Food Cravings and Triggers 01/09/2026

A Meditation for Compassionately Noticing Food Cravings and Triggers Our brains learn through a process that has three components: trigger, behavior, reward. Together these behaviors form what is known as a habit loop. In today’s meditation, Dr. Brewer walks us through a practice to notice triggers—when they’re happening and how they make us feel. When we pay attention to these triggers, we can respond to ourselves with more compassion and make choices with a lot more clarity. Jud Brewer, MD, Ph.D. (“Dr. Jud”) is a New York Times best-selling author and thought leader in the field of habit change and the “science of self-mastery,” who blends over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives — with the goal of reducing suffering in the world at large. Dr. Jud is the director of research and innovation at Brown University’s Mindfulness Center, where he also serves as a professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University. Previously, Dr. Jud held research and teaching positions at Yale University, and the University of Massachusetts’ Center for Mindfulness and was a research affiliate at Massachusetts Institute of Technology. The transcription of this guided meditation will be online and in our app at Mindful.org next week. Stay curious, stay inspired. Sign up for our free newsletter or download the app for free at . Show Notes Find more from Judson Brewer . Go Deeper Being with cravings with the intention of shifting our response, is one of the most challenging parts of mindful living. For more support with understanding craving, addiction, and presence, check out these articles on : And to experience another meditation from Dr. Brewer that guides you through how to be with cravings to facilitate habit change, 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 . /episode/index/show/mindfulorg/id/39668480

A Meditation on Endings with Frank Ostaseski 01/02/2026

A Meditation to Set an Intention for Your Future with Rich Fernandez 12/26/2025

A Meditation to Release & Ease Holiday Stress with Christiane Wolf 12/19/2025

Gratitude Practice: Savor the Moment by Tapping into Your Senses with Elaine Smookler 12/12/2025

A Meditation for Easing Pain and Inviting Joy with Vanessa Hutchinson-Szekely 12/05/2025

Stress SOS: A Quick Practice When You Need It Most with Shamash Alidina 11/28/2025

A Meditation for Working With Our Self-Judging Voice with Diana Winston 11/21/2025

A Meditation for Working With Our Self-Judging Voice with Diana Winston As today’s teacher notes, self-compassion is different from self-esteem. Relying on building up our self-esteem tends to lead us to need a lot of external validation in order to feel ok. Instead, self-compassion is the idea that even with all of our flaws, we can still care about ourselves and see ourselves as infinitely worthy of love and belonging. In this extended 30-minute practice, mindfulness teacher Diana Winston guides us through a process to get familiar with our self-judging voice and how we relate to our flaws, so that we can nurture compassion and recognize our own worthiness. 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. Note that there is an extended silent pause in the middle of this recording to give extra time to practice. 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 We all have an interior voice that keeps a running commentary on everything we do. Occasionally that voice is encouraging or kind, but often it isn’t. The thing is, most of us aren’t even consciously aware of this constant internal chatter. We just think it’s reality. Mindfulness gives us the tools to notice, recognize, and work with this mental monologue in ways that improve our ability to learn from mistakes, be accountable, make amends, and grow as people. To learn more about the Inner Critic and how to tame it, check out these resources from the website: And for more ways to work with that pesky internal voice, try this practice: . 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 . /episode/index/show/mindfulorg/id/39115755

A Forgiveness Meditation to Let Go of Added Suffering with Mark Bertin 11/14/2025

A Meditation to Meet the Body In Pain 11/07/2025

A Meditation to Meet the Body In Pain Having chronic pain often feels incredibly lonely. You might not know anybody else who has the same condition. In addition, most people you're close to, even though they might be well-intentioned, might not understand what you're going through. But the fact is that probably thousands and thousands of people all over the world know exactly what you're feeling. In this meditation, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who understand your experience. Christiane Wolf, MD, PhD is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She is the author of Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind and the co-author of the classic training manual for mindfulness teachers, A Clinician's Guide To Teaching Mindfulness. Christiane is the lead-consultant and teacher trainer for the VA’s (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons. 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 Christiane Wolf . Go Deeper Living with chronic conditions is one of the most difficult challenges to face—the effects are never just physical. While mindfulness is never a cure-all for pain or illness, it can offer relief in sometimes-surprising ways. To learn more about how mindful practices can ease suffering in mind and body, check out these articles from the archive: For more practice using meditation to be with your body, even when it’s in pain, here is a meditation from pain expert Vidyamala Burch: . 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 . /episode/index/show/mindfulorg/id/38945075

A 12-Minute Meditation to Get Curious About Your Cravings 10/31/2025

A 12-Minute Meditation to Get Curious About Your Cravings We often imagine that our actions are the result of choice and awareness, which means that we can be extra critical of ourselves when we’re struggling with habits that aren’t serving us. But researchers in the science of habit and craving have found that much of our decision-making process is the result of unconscious neuro-chemical loops that reinforce themselves over time. In this meditation, author and researcher Judson Brewer introduces a thoughtful way to bring genuine awareness and choice back into the equation when cravings arise. Judson Brewer, MD, Ph.D. (“Dr. Jud”) is a New York Times best-selling author and thought leader in the field of habit change and the “science of self-mastery,” who blends over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives — with the goal of reducing suffering in the world at large. Dr. Jud is the director of research and innovation at Brown University’s Mindfulness Center, where he also serves as a professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University. 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 the Teacher Find more from Judson Brewer . Go Deeper Learning how to witness our mind without over-identifying with everything it comes up with is one of the most challenging parts of mindful practice. But it also yields some of the biggest benefits for our overall well-being. If you want to learn more about this foundational mindful skill, check out these resources from Mindful.org: For more practice on working with thoughts, here’s another meditation you can 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 . /episode/index/show/mindfulorg/id/38851930

A 12-Minute Meditation on Our Relationship to Thoughts 10/24/2025

A 12-Minute Meditation on Our Relationship to Thoughts The nature of the mind is to make thoughts. All day long, mostly without our even noticing, the mind is generating thousands of thoughts. People often misunderstand mindfulness and meditation as ways to control or even stop our mind’s churning—but that isn’t even really possible. With mindful attention, we can learn to notice and be aware of what our minds are up to, and that awareness is what gives us agency and opens new doorways to interior peace. In this meditation, teacher Vinny Ferraro guides us through a practice to see thoughts clearly as they arise, gently note them, and then return to the breath and body. Vinny Ferraro has been a practitioner of insight meditation (vipassanā) since the early 1990s. He is a co-Founder of the Dharma Punx and co-Guiding Teacher of Against the Stream Buddhist Meditation Society. He is also a nationally recognized leader in designing and implementing interventions for at-risk adolescents and is currently Senior Trainer for Mindful Schools. In 1987, he began leading groups in drug rehabilitation centers, juvenile halls, and halfway houses. In 2001, he began teaching for Challenge Day, a nationally recognized, social & emotional learning program, eventually becoming their Director of Training and leading workshops for over 110,000 youth on four continents. 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 Vinny Ferraro . Go Deeper Learning how to witness our mind without over-identifying with everything it comes up with is one of the most challenging parts of mindful practice. But it also yields some of the biggest benefits for our overall well-being. If you want to learn more about this foundational mindful skill, check out these resources from Mindful.org: For more practice on working with thoughts, here’s another meditation you can 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 . /episode/index/show/mindfulorg/id/38764565

A 12-Minute Meditation to Rewire Your Brain for Optimism 10/17/2025

Peace Begins With Me: A 12-Minute Meditation 10/10/2025

A Mountain Meditation to Help You Shift Out of Panic Mode 10/03/2025

A Mountain Meditation to Help You Shift Out of Panic Mode If you’ve ever tried to push away anxiety or depression when they show up, you probably already know: Fighting these complex, difficult emotions usually doesn’t work. In fact, our resistance often makes the experience even more challenging. In today’s practice, Ed Halliwell offers a guided visualization based on a foundational mindful question: What if you don’t try to push this experience away, but instead watch it as it plays out? Ed Halliwell is a mindfulness teacher and writer, based in Sussex and London, UK. He is author of three books: , and (as co-author) and teaches courses and retreats to public groups, in organizations and to individuals, face-to-face and online via Skype. He is also an advisor to , which is supporting the Mindfulness All-Party Parliamentary Group to develop mindfulness-based policies for the UK. 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 Ed Halliwell . Go Deeper Anxiety, panic, and depression can sometimes feel like a vortex we’re sucked into that’s impossible to get out of. It’s important to understand that mindfulness and meditation aren’t cure-alls or instant fixes, and that they’re most effective when used in concert with other healing modalities. There are practices that can help us be with thoughts and feelings in a compassionate, non-judgmental way—and this open-hearted approach can often loosen the grip of difficult moments. If you’d like to explore more about how mindful practices can help improve mental well-being, check out these resources on Mindful.org: For more practice, here are that you can 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 . /episode/index/show/mindfulorg/id/38447205

A Meditation for Kids: Coming Back to the Positive 09/26/2025

A Teaching and Meditation to Relax and Welcome Deep Rest 09/19/2025

A Teaching and Meditation to Relax and Welcome Deep Rest Rest isn’t a “reward” for working hard enough. It’s a human need and birthright. This week’s episode is a little different. We’re not only sharing a guided meditation from mindfulness leader and professional coach Jenée Johnson, but also her teaching on some of the brain science behind relaxation—why it’s essential for our well-being, how it works, and how to incorporate intentional relaxation practices into your daily life. Jenée Johnson, is a Certified Professional Co-Active Coach, Racial Healing, Emotional Intelligence Educator, and HeartMath facilitator. Jenée initiated and led the unique effort to bring mindfulness into San Francisco’s public health programs and practices through the Trauma Informed Systems Initiative. She is on the advisory board of Search Inside Yourself Leadership Institute and is certified to teach mindfulness and emotional intelligence based on the latest neuroscience. She is also the founder and curator of , a day-long program for people of African ancestry that teaches practical mindfulness to overcome the diminishing impact of racism and open a portal to a liberatory lifestyle. 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 Jenée Johnson and her work with The Right Within Experience . Go Deeper Mindfulness is a resource that can be used not only for finding more calm, but also as a support for mental, physical, emotional, and communal healing. If you want to learn more about these restorative practices and how they contribute to wider individual and collective healing, check out these articles: For more practice, here’s another deep rest practice you can 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 . /episode/index/show/mindfulorg/id/38269395

A Guided Meditation You Can Do Sitting at Your Desk 09/12/2025

A Meditation for Cultivating Daily Gratitude 09/05/2025

A Meditation for Finding Safety in the Body 08/29/2025

A Meditation to Get Into the Flow of Sensations 08/22/2025

A Meditation to Create Space in a Storm of Emotions 08/15/2025

A Body Scan Meditation to Prepare Mind and Body for Sleep 08/08/2025

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 . /episode/index/show/mindfulorg/id/37629805

12 Minute Meditation

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