12 Minute Meditation

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.

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Show Notes

Find more from Elaine Smookler here:

Elaine Smookler on Mindful.org

Elaine Smookler's Website

And more from Mindful here:

More episodes of 12 Minute Meditation

The Real Mindful Podcast

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 mindful.org/signup.

Show Notes

Find more from Carley Hauck here:

Carley Hauck on Mindful.org

Carley Hauck's Website

And more from Mindful here:

More episodes of 12 Minute Meditation

The Real Mindful Podcast

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 mindful.org/signup.

Show Notes

Find more from Cara Bradley here:

Cara Bradley on Mindful.org

Cara Bradley's Website

And more from Mindful here:

More episodes of 12 Minute Meditation

The Real Mindful Podcast

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 mindful.org/signup.

Show Notes

Find more from Kim Armstrong here:

Kim Armstrong on Mindful.org

Space Between Youtube Channel

Space Between

And more from Mindful here:

More episodes of 12 Minute Meditation

The Real Mindful Podcast

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week, Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if you are healing from perfectionism. We can start to notice whatever is happening within us and around us with curiosity and kindness. Cheryl Jones is a certified Mindfulness-Based Stress Reduction instructor and author who provides mindfulness training to businesses, organizations, retreat centers, and more. You can find the full list of top 10 guided meditations from 2021 at mindful.org.

Show notes:

The Top 10 Guided Meditations of 2021

More from Cheryl Jones on mindful.org

thrivingwithcheryljones.com

This week, Jenée Johnson leads us in a guided meditation to encourage deep relaxation at any point during the day. With a reminder to listen to our bodies and acknowledge when it’s time for us to rest, she shares an effective technique known as quiet sitting to inspire us to simply be. Jenée Johnson is the program innovation leader at the San Francisco Department of Public Health, Mindfulness, Trauma and Racial Healing. Her goal is to improve her organization's ability to manage change, stay resilient, inspire growth and become a mindful culture that leads and serves with compassion.

Show notes:

Top 10 meditations of 2021: The Top 10 Guided Meditations of 2021

Find more from Jenée Johnson here: Jenée Johnson, Author at Mindful 

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week, we bring you one of our top 10 guided meditations of 2021, a practice for allowing the storm of our emotions to pass. Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go. Rogers is founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is cofounder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative.

Show notes:

scottrogers.com

UMindfulness

University of Miami School of Law’s Mindfulness in Law Program

The Top 10 Guided Meditations of 2021

More from Scott Rogers on mindful.org

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain. 

Show notes

Find our top 10 guided meditations of 2021 here: The Top 10 Guided Meditations of 2021

Find more from Rhonda Magee here: 

Rhonda Magee, Author at Mindful

Home - Rhonda V. Magee

Grab a copy of Rhonda Magee’s book, The Inner Work of Racial Justice, Healing Ourselves and Transforming Our Communities through mindfulness here: Book - Rhonda V. Magee 

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org. 

When things don't go according to plan it becomes easier to focus on what’s wrong and minimize what’s right. This mindful gratitude practice is designed to change that; its aim is to amplify the experience of optimism and studies show that this simple shift leads to enhanced mood and better relationships. This exercise is adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and is led by mindfulness coach Priti Patel.

Show Notes:

Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp

Top 10 Meditations of 2021 (to come on Friday, December 3)

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This engaging meditation uses the energy and imagery of seeds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.  Show Notes:

Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a nonprofit organization that creates pioneering resources for social emotional awakening.

The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediation, Christiane Wolf offers a guided meditation to help navigate stress that may arise in the coming weeks. Christiane reminds us to check in with ourselves and acknowledge what we need to tap into ease.  Show notes: christianewolf.com More from Christiane Wolf on mindful.org And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

One of the most important (free!) tools for strengthening our communities is gratitude. On this week’s episode of 12 Minute Meditation, Shalini Bahl-Milne shares a guided practice to help you notice, appreciate, and shift your mindset toward ways of being in community with others that benefit us all, while respecting our differences. Shalini Bahl-Milne, PhD., is an award-winning researcher, Certified MBSR and Search Inside Yourself teacher, TEDx speaker, and town councilor. With 15 years of research, Dr. Bahl develops mindfulness skills to help people disrupt harmful default habits to cope with stress and be more resilient. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands now, or available in our shop at mindful.org.

Show notes:

Find more of Shalini Bahl-Milne here: 

Shalini Bahl-Milne, Author at Mindful 

Shalini Bahl-Milne in the Mindful Directory 

Shalini Bahl-Milne, TEDx Talk

Order our brand new gratitude journal here: Shop Mindful   

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional pause and appreciation can help us feel a sense of restoration that our hardworking bodies deserve. Rashid is a writer, meditation teacher, and cofounder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands on November 23, or available in our shop at mindful.org.

On this week’s episode of 12 Minute Meditation, Shelly Tygielski shares a guided practice to infuse your body with a sense of gratitude. This is a practice that can help us gain a new found appreciation for the people we know and even those we don’t know. Shelly Tygielski is a trauma-informed mindfulness teacher and author of the book, Sit Down to Rise Up: How Radical Self-Care Can Change the World. She teaches formalized self-care and resilience practices at organizations around the world, and is widely regarded as a self-care activist. In 2019, she was named one of the “12 Powerful Women of the Mindfulness Movement” by Mindful magazine. 

Show Notes: 

Find more from Shelly Tygielski here: 

Shelly Tygielski, Author at Mindful

Shelly Tygielski – Mindfulness and Meditation For All

Order our brand new gratitude journal here: Shop Mindful   

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this week’s episode, psychologist and executive director of the Center for Mindful Self-Compassion, Steve Hickman, guides us to uncover the wisdom of gratitude by noticing small things to be grateful for, then opening our awareness to the truth that everything and everyone—no matter how small—is interconnected. Might it be possible, Hickman says, to follow the words of the poet Mark Nepo when he said, "One key to knowing joy is to be easily pleased."

Show Notes:

More from Steve Hickman on mindful.org.

UC San Diego Centre for Mindfulness

Self-Compassion for Dummies

The Mindful Self-Compassion Program

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Lynn Rossy shares a mindful eating meditation that you can bring to any meal, whether it’s lunch, dinner or snack time. This is a practice that can help you enjoy and savour each meal. Lynn is a longtime practitioner of mindfulness, meditation and yoga and is president of the Center for Mindful Eating. She is also a health psychologist who specializes in mindful eating and developed a 10 week, empirically-validated ‘Eat for Life’ class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives.

Show notes:

Find more of Lynn Rossy here:

Savor Every Bite: Mindful Ways to Eat, Love Your Body, and Live With Joy

www.lynnrossy.com

And more from Mindful on our conversation podcast, Real Mindful.

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

The elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and her training as an insight meditation teacher, to this guided practice to connect with the four elements within our own body. You can read more about Jeanne and her work at the intersections of mindfulness and Indigenous and tribal people in the December issue of Mindful magazine or at mindful.org.

Show notes:

Find more of Jeanne Corrigal here:

“All Our Relations: Four Indigenous Lessons on Mindfulness”

Jeannecorrigal.com

And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

On this week’s episode of 12 Minute Meditation, Georgina Miranda shares a guided practice to help you feel more grounded and at ease. This is a practice that can help you reconnect with yourself, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly sought after international transformation coach, public speaker, and management consultant.

Find more of Georgina Miranda here: 

Author Page, Georgina Miranda

This Woman Used Mindfulness to Climb Mt. Everest 

GEORGINA MIRANDA   

Sign up for our Leading Mindfully Newsletter here: https://mailchi.mp/b3bedcdfd930/leading-mindfully-newsletter-signups 

And more from Mindful on our conversation podcast, Real Mindful.

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

On this week’s episode of 12 Minute Meditation, Tara Brach leads us in a practice to consider a relationship where there’s tension or conflict. Then, with compassion for ourselves and for the other person, we can go beyond the difficulty and find healing. Tara Brach is one of the 10 powerful women of the mindfulness movement highlighted in the August 2021 issue of Mindful magazine. She’s an internationally renowned teacher of mindfulness, meditation, and emotional healing, as well as the author of several books, most recently Trusting The Gold: Uncovering Your Natural Goodness.

Find more of Tara Brach here:

“10 Powerful Women of the Mindfulness Movement: 2021”

Trusting The Gold: Uncovering Your Natural Goodness

tarabrach.com 

And more from Mindful on our conversation podcast, Real Mindful.

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week, Shelly Tygielski offers a guided meditation to help you acknowledge what is causing you pain or stress, and hold it with more self-compassion and connection. Shelly is a self-care activist, trauma-informed mindfulness teacher, and the author of the new book Sit Down to Rise Up: How Radical Self-Care Can Change the World. She invites you to open your heart to community, forgiveness, and gratitude.

Find more of Shelly Tygielski here:

Radical Self-Care course and free book offer

Sit Down to Rise Up: How Radical Self-Care Can Change the World

Excerpts in the October issue of Mindful Magazine: “The Power of Sustainable Self-Care” and “Why You Need a Self-Care Plan”

Pandemic of Love

shellytygielski.com 

And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

It’s important to remember that mindfulness is a practice; despite our best intentions, we might not always get it right the first time around, and that’s okay. This week, award-winning researcher and certified mindfulness-based stress reduction teacher, Shalini Bahl-Milne offers a practice to help you hit reset and refresh. This practice can help you align with your intention and let go of what is no longer serving you. It can also help you create space around your emotions, so you can act in a way that corresponds with what you wish to bring into the world. 

Find more of Shalini Bahl-Milne here:

Shalini Bahl-Milne, Author at Mindful 

Find more about Mindful30 here: Mindful30 Challenge 2021 

And more from Mindful on our conversation podcast, Real Mindful and on mindful.org.

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Find more about Mindful30 here: Mindful30 Challenge 2021 

And more from Mindful on our conversation podcast, Real Mindful and on mindful.org.

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Learning to tune in to our own vulnerability is an act of courage that allows us to form deeper, more genuine relationships. In the August 2021 issue of Mindful magazine, Dr. Stacee Reicherzer wrote, “If you’re someone who grew up being told that tears are a sign of weakness, or that you should never show fear lest you be exploited, you understand how very difficult it is to communicate complex emotions like jealousy, resentment, or sorrow.” In this week’s episode, Dr. Reicherzer, author of The Healing Otherness Handbook, leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust.

Find more of Dr. Stacee Reicherzer here:

Drstacee.com

The Healing Otherness Handbook

Healing Otherness with Compassion (and Sass)

Guided Practices for Remembering How to Trust

A 15-Minute Guided Meditation on the Pride Flag

And more from Mindful on our conversation podcast Real Mindful and on mindful.org. 

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Andres Gonzales is the co-founder of the Holistic Life Foundation and for the past 16 years, he has taught yoga to diverse populations around the world ranging from Baltimore City public schools to mental health facilities. He has also partnered with John Hopkins Bloomberg School of Health and the Penn State’s Prevention Research Center on a Stress and Relaxation Study. This week, Andres Gonzales shares a breathing meditation to help you activate your vagus nerve and enter a state of relaxation.

This week, Ni-Cheng Liang leads us in a 4-7-8 breath practice to release stagnant air and find calm. Ni-Cheng is a pulmonary physician, podcast host, and mindfulness teacher. In the early days of the pandemic, she recruited eight medical colleagues from across the United States to create the Mindful Healthcare Collective, which offers free online mindfulness sessions to healthcare workers, with topics including basic breath awareness, mindful eating, and even anti-racism work. 

Susan Bauer-Wu shares a guided mindfulness practice to help you cultivate the patience to ride the waves of change. Susan Bauer-Wu, a researcher, scholar, teacher, and trained nurse, turned to meditation to help her develop both a peaceful mind and heart. Now, as president of the Mind & Life Institute, she integrates her scientific and clinical background with the wisdom of mindfulness to better understand the mind and help heal the world in its current divisive state.

This week, Tovi Scruggs-Hussein leads us in a practice to explore integrity, inspiration, and purpose with compassion. Tovi is an author, educator, and leadership coach, as well as one of the powerful women of the mindfulness movement featured in the August issue of Mindful magazine. Her 17 years as a high school principal showed her that overworked and under-supported teachers were burning out, while students suffered as a result. Now she teaches leaders to reach their full professional potential—which in turn helps those they lead reach their full potential. 

Ruth King offers a guided meditation practice from her heart to yours. Ruth is a teacher, author, founder of the Mindful of Race Institute, and featured in the August issue of Mindful magazine as one of the powerful women of the mindfulness movement. In this first episode of 12 Minute Meditation, she invites us to savor stillness and feel deeply into the ways our lives are interconnected. “May we remember that we belong to each other.”

If you find it difficult to pause and grieve, begin this meditation practice to connect with the natural rhythm of rest. This practice is a refuge from the ever-present social and political chaos in society. Experience the sacred healing that comes with resting in awareness

Show notes: Meditation by Rashid Hughes.

Rashid Hughes is the co-founder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage.

Mindfulness allows us to create space between ourselves and our emotions. In this space, we can find stability and cultivate resilience. As you go through this guided practice, you can begin to see how emotions are like hurricanes and recognize the qualities and impermanence of your stormiest emotions.

Show notes: Meditation by Scott Rogers.

Scott Rogers integrates neuroscience research into the efficacy of mindfulness training programs in high-stress professions and has written numerous articles and authored various books on mindfulness.

This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.

Show notes: Meditation by Heather Hawk Feinberg. 

Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.

Our hearts break, but our hearts also heal. The thread that pulls us from heartbreak to healing is love, says Judy Lief in this practice for working with grief.

This gratitude practice is designed to change that; its aim is to amplify the experience of optimism.

Meditation by Nate Klemp. Meditation read by Priti Patel.

If discussing money brings a feeling of unease and discomfort, try this guided practice led by Spencer Sherman to turn the feeling of stress into one of self-awareness. 

This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.

Show notes: Meditation by Heather Hawk Feinberg. 

Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.

This engaging meditation uses the energy and imagery of trees to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.

Show Notes:

Meditation by Heather Hawk Feinberg.  Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.

This engaging meditation uses the energy and imagery of clouds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.

Show Notes:

Meditation by Heather Hawk Feinberg.  Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.

With time we might find ourselves drifting apart from our partners. In this guided meditation, you will take a moment to visualize your love story and as your heart grows with gratitude, you will find the space to reconnect with your partner.

Show notes: Meditation by Nate Klemp and Kaley Klemp.

Nate and Kaley Klemp are a husband and wife team that are co-authors of  The 80/80 Marriage: A New Model for Happier, Stronger Relationship.

The idea of a home is not limited to a physical location, it can refer to the love and care you feel within yourself. This practice can help you work on being present with yourself in an aware, kind, and loving way.

Show notes: Meditation by Jenée Johnson. 

Jenée Johnson is the Program Innovation Leader in Mindfulness, Trauma, and Racial Equity at the San Francisco Department of Public Health.

In times of conflict and anger, it becomes difficult to respond with compassion. Mark Bertin takes us through this meditative practice to take care of the world, take care of ourselves, and stay in touch with the fact that all beings everywhere are driven by the same core wishes in life.

Show notes: Meditation by Mark Bertin.

Mark Bertin MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

It’s easy to get trapped in your own emotions and narratives, let alone the ways you can encounter obstacles in society. Here, Jenée Johnson leads a loving-kindness practice, adapted from the work of Dr. Shelly Harrell, that focuses on liberation.

Show notes: Meditation by Jenée Johnson.

Jenée Johnson is the Program Innovation Leader in Mindfulness, Trauma, and Racial Equity at the San Francisco Department of Public Health.

Life is constantly changing in various ways that can make it feel like the rug is constantly being pulled out from under you. Join this walking meditation with Mark Bertin as he explores how mindfulness can help you find a balance between accepting what you cannot change and seeking out where to actively put your effort.

Show notes: Meditation by Mark Bertin.

Mark Bertin, MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

If you find it difficult to develop a sense of patience in the face of uncertainty and discomfort, begin this guided meditation to face whatever is causing you discomfort in this moment. You will learn to let go of whatever feels triggering and be able to engage with compassion. 

Show notes: Meditation by Mark Bertin.

Mark Bertin MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness. Try this fun mindful meditation to help kids focus on their breath while their thoughts zoom by. 

Show notes: Mindful meditation by Susan B. Katz.

Susan B. Katz is an award-winning author, National Board Certified Teacher, educational consultant and social media advisor to authors. 

It’s not always the case that our formal mindfulness practice carries seamlessly into daily life—especially in conversations that spark tension. Shalini Bahl-Milne offers a practice to help you remain present for these difficult moments.

Show notes: Meditation by Shalini Bahl-Milne.

Shalini Bahl-Milne, PhD, is an award-winning researcher and Certified MBSR and Search Inside Yourself teacher. Dr. Bahl develops mindfulness skills to help disrupt harmful default habits, cope with stress, and more.

This guided meditation is focused on deepening your awareness, freeing yourself, and settling in the present moment. This practice will lead you to experience a greater capacity to clear your mind, and increase your ability to focus.

Show notes: Meditation by Rhonda Magee.

Rhonda V. Magee is a professor of law at the University of San Francisco. She is a highly practiced facilitator of restorative MBSR interventions for lawyers and law students.

Experiencing an intentional, mindful walk can provide an opportunity to connect with your senses and nourish your relationship to the present moment. Turn your attention to what your body is feeling, bring awareness to your body, and appreciate the here and now.

Show notes: Meditation by Elaine Smookler.

Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. She is a Registered Psychotherapist, a columnist for Mindful magazine, and teaches mindfulness to corporate clients through eMindful.

Using the repetition of certain phrases, Sharon Salzberg takes us through a loving-kindness 

meditation to shift our attention away from our mistakes and toward self-compassion and understanding.

Show notes: Meditation by Sharon Salzberg.

Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the co-founder of the Insight Meditation Society.

In this guided meditation, we become aware of the mind as a process. When we think of our mind in this way, we can let our thoughts float by like bubbles without getting caught up in the contents of each thought.

Show Notes: Meditation by Enrique Collazo.

Enrique Collazo is a meditation teacher at Inward Bound Mindfulness Education. He works internationally, mostly with teens. 

Embodied awareness means grounding ourselves in our sensory experiences in order to connect with what we’re experiencing in the present moment. Sebene Selassie leads us in this guided meditation to connect with our body and our breath. 

Show notes: Meditation by Sebene Selassie.

Sebene Selassie is a mindfulness teacher on the Ten Percent Happier app and author of the book You Belong. 

In this guided meditation, Vinny Ferraro invites us to see our thoughts as they arise, notice them, and gently return our attention to the breath and body. This practice can help us find compassion and focus as we let go of judgement, anxiety, and irritation.

Show notes: Meditation by Vinny Ferraro.

Vinny Ferraro is a board member of the Mind Body Awareness Project. He is widely recognized for his contributions in mindfulness-based programming and interventions for at-risk and incarcerated youth. 

We often use the breath and sensations of the body as anchors in meditation, but listening to the sounds around us can also help ground us. In this guided meditation for focus we listen, notice, and let go of tension.

Show notes: Meditation by Susan Kaiser Greenland.

Susan Kaiser Greenland is a mindfulness teacher and author who specializes in teaching mindfulness to children and families. She's an author and founding faculty member of UCLA's Mindful Awareness Research Center's facilitator training.

Founding Editor Barry Boyce speaks with mindfulness trainer and former police officer Richard Goerling on the role of mindfulness in policing. 

This is a foundational awareness practice designed to help bring about three key insights: clarity of intention; understanding of our power, presence, and impact; and opportunities for wise action-taking.

Show notes: Meditation by Michelle Maldonado.

Michelle Maldonado is the author of A Bridge To Better: An Open Letter To Humanity and Resource Guide. She is also the founder and CEO of Lucenscia, a human potential and mindful business transformation firm.

Society often pushes benchmarks at us: We are enough if we have a certain amount of money, if we look a certain way, if we live in a certain house. In this guided meditation for acceptance and awareness we come into the present moment and remember that right now, we are enough. 

Show notes: Meditation by Spencer Sherman.

Spencer Sherman is a mindfulness teacher and author. He promotes the belief that we can all feel a sense of ease and purpose when it comes to money, regardless of how much we have.

We let go of the feeling that we need to work toward something in this practice for self-care. Jay Vidyarthi guides us to let go of racing thoughts and settle into radical self-acceptance with awareness and presence. 

Show notes: Meditation by Jay Vidyarthi.

Jay Vidyarthi is a digital researcher and product designer. He is also a mindfulness teacher with over ten years of personal meditation practice.

Since the beginning of shelter in place regulations, many of us have experienced increased stress and have been spending more time with those we live with than usual. This guided meditation helps us open to self-compassion and forgiveness. 

Show notes: Meditation by Carley Hauck.

Carley Hauck is an author and expert in leadership. She is the founder of Leading from Wholeness, a consultancy company that helps workplaces operate from a people-first approach.

If you’re feeling fear, anger, or any unpleasant emotion, begin this guided meditation to embrace what you’re feeling. Move from a place of becoming your emotion to simply experiencing the emotion. You will end with a feeling of open-hearted awareness. 

Show notes: Meditation by Loch Kelly. 

Loch Kelly, M.Div., LCSW, is an author, meditation teacher, psychotherapist, and founder of the non-profit Open-Hearted Awareness Institute.

Settle into this meditation to strengthen your concentration and utilize the full power of your energy. Sharon Salzberg guides us from fragmented thoughts to a place of integration and empowerment. 

Show notes: Meditation by Sharon Salzberg. Excerpted from Real Change, © 2020 by Sharon Salzberg, with permission from Flatiron Books. Available for pre-order now.

Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the co-founder of the Insight Meditation Society.

Linda Graham guides us through three breath and awareness practices to help ground ourselves throughout the day. Soothe your body with affectionate breathing, feel warmth with the hand over heart practice, and find comfort with a visualization of a call to a compassionate friend. 

Show notes: Meditation by Linda Graham. 

Linda Graham, MFT, is a psychotherapist and mindful self-compassion teacher in the San Francisco Bay Area.

The deepest healing occurs when you come to terms with the way things are. This simple awareness of breath practice is an act of self-love and compassion for the moment we find ourselves in.

Show Notes: Meditation by Bob Stahl and Elisha Goldstein. This practice is excerpted from A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein. New Harbinger Publications.

Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is founder of the Mindful Living Collective.

Bob Stahl, PhD, has founded eight Mindfulness-Based Stress Reduction programs in medical centers in the San Francisco Bay Area and is currently offering programs at Dominican Hospital and El Camino Hospitals in Los Gatos and Mt. View.

Equanimity helps us understand that when we allow difficult thoughts and feelings—when we don’t over-identify with them or cling to them—they will change and pass. This guided meditation will help you cultivate equanimity, find steadier ground and meet the challenges of the day. 

Show notes: Meditation by Willem Kuyken. 

Willem Kuyken, Ph.D., DClinPsy, is Director of the University of Oxford Mindfulness Centre and Ritblat Professor of Mindfulness and Psychological Science at the University of Oxford.

Navigate reactivity and distressing moments with the STOP practice. The four steps create space for you to interrupt thought patterns and call on the resources within. This practice can be used whenever and wherever you need it.

Show notes: Meditation by Rhonda Magee.

Rhonda V. Magee is a professor of law at the University of San Francisco. Also trained in sociology and MBSR. She is a facilitator of trauma-sensitive, restorative MBSR interventions for lawyers and law students.

Explore RAIN as a stand-alone meditation or move through the four steps in a more abbreviated way whenever you feel stuck or anxious.

Show notes: Meditation by Tara Brach. 

Clinical psychologist Tara Brach is the author of True Refuge: Finding Peace & Freedom in Your Own Awakened Heart.

Exploring difficult emotions and experiences may be the key to loosening their hold over us. Patricia Rockman guides us through the experience of shame, offering a chance to let go and shift the narrative. 

Show notes: Meditation by Patricia Rockman.

Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the Senior Director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto.

This mindfulness practice is meant to help you tame your inner critic, so you can reach out for help simply and gracefully.

Show notes: Meditation by Tara Healey.

Tara Healey is the program director for Mindfulness-Based Learning at Harvard Pilgrim Health Care.

Find your inner support group with this guided meditation for working with physical pain and internally connecting with people who have a similar experience.

Christiane Wolf, MD, PhD is a certified MBSR and mindfulness teacher and teacher trainer, and coauthor of A Clinician’s Guide To Teaching Mindfulness.

Chronic Pain: The roommate we would rather not have

Meditate right where you are with this 10-minute guided practice.

Our bodies have power to influence our minds, and vice versa. This guided meditation shows you how.

This meditation guides you through one of the fundamental practices of mindfulness: breathing. For seasoned meditators and beginners alike, this practice will bring your awareness to your breath, mind, and body. 

Show notes: This practice has been adapted from The Mindful Life Project. 

JG Larochette is a former classroom teacher, community organizer, and mentor in Richmond, CA who is the founder and executive director of the Mindful Life Project.

This guided meditation takes you through the power of soft belly breathing. Jillian Pransky says the belly is our emotional center and softening it can bring up a mirage of feelings. This practice allows you to tune in to your innermost emotions. 

Show notes: Meditation by Jillian Pransky. 

Jillian Pransky is an international presenter and the author of Deep Listening. She is a Certified Yoga Therapist recognized by the International Association of Yoga Therapy and the director of Restorative Therapeutic Yoga teacher training for YogaWorks.

This pen and paper practice guides you into finding your loving-kindness phrases which you can use in meditations. After writing, reflecting and writing some more, Chris guides us in using our phrases.

Show notes: This practice originally appeared on ChrisGermer.com.

Christopher Germer, PhD, has a private practice in mindfulness and compassion-based psychotherapy and is a psychiatry lecturer at the Harvard Medical School/Cambridge Health Alliance.

A basic mindfulness practice raising our awareness and stirring our curiosity.

A simple meditation to connect to your breath.

Don’t fall into the trap of thoughts that swirl through the mind, especially those laced with judgment. Instead, learn to let them pass through without getting sucked in.

Show notes: This meditation is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses.

Jon Kabat-Zinn is the founder of Mindfulness-Based Stress Reduction (MBSR) as well as the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Take a moment to relax your body and focus your mind. This guided meditation is a simple way to cultivate mindfulness and bring your attention inward throughout the week.

Show notes: Meditation by Diana Winston. Adapted from Greater Good In Action.

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.

This guided meditation allows us to move out of our own experience and open up to what is happening around and within us. This meditation cultivates awareness in a detailed way to deepen your mindfulness practice. 

Show notes: This meditation is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses.

Jon Kabat-Zinn is the founder of Mindfulness-Based Stress Reduction (MBSR) as well as the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

Can you extend compassion toward a difficult person in your life? Congressman Tim Ryan tries a practice to help him reach across the aisle.

In a world driven by competition and comparison, Sharon Salzberg contends shifting our definition of love might be the key to reconnecting to what matters most.

As part of the “Real Love with Sharon Salzberg” event hosted by Women of Wisdom and Mindful, meditation teacher and author Sharon Salzberg discussed the true meaning of love for ourselves, others and life. The following is an excerpt of her talk.

As we become more familiar with practicing mindfulness, we can begin to enjoy it as an opportunity to simply be—to inhabit our body and be wherever we are without having to do anything in particular. 

Show notes: Meditation by Barry Boyce. 

Barry Boyce is founding editor of Mindful and Mindful.org. A longtime meditation practitioner and teacher—as well as a professional writer and editor—he is the editor of and a primary contributor to The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life.

The moment of noticing a thought is a very powerful moment. It’s really where the real meditation occurs. That’s because there’s a spark of insight at that point, what in technical terms is called meta-awareness: you’re aware of your thought process, not just caught up in it. Now at that moment, there are lots of possibilities.

Show notes: Meditation by Barry Boyce. 

Barry Boyce is the founding editor of Mindful and Mindful.org. A longtime meditation practitioner and teacher—as well as a professional writer and editor—he is the editor of and a primary contributor to The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life.

Explore a brief mindfulness meditation practice from Barry Boyce, Editor-in-Chief of Mindful. This is a short practice for settling the mind, intended for doing in the middle of the day, wherever you are out in the world. 

This guided meditation is an introduction to deep belly breathing which helps you relax and reduce stress. The practice triggers the relaxation response, which is the opposite of the fight-or-flight response. 

Show notes: This meditation is adapted from shamashalidina.com.

Shamash Alidina is the author of Mindfulness For Dummies and most recently, The Mindful Way Through Stress.