12 Minute Meditation

Mindful.org
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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.

  1. −21 H

    A Light, Slow, Deep (LSD) Breathing Meditation

    Thanks to our autonomic nervous system, life-sustaining processes like our heartbeat, digestion, and breathing all happen without us even having to pay attention. But our environments, stress levels, and other factors can definitely affect the health and efficiency of these processes.  For example, sitting hunched at our desks and staring at screens often means that our breathing gets shallow and irregular—which of course affects things like focus, energy, cognition, and attention.   This week, Shamash Alidina leads a guided breathing exercise called Light, Slow, and Deep (or LSD), designed to re-set the breath in a way that opens the chest, relaxes tension, and calms the nervous system.  Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies, The Mindful Way Through Stress, and most recently, Breathing Exercises for Dummies. He frequently pops up in newspapers, magazines and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He's been teaching mindfulness full-time since 2010.  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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Shamash Alidina here. If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.  Go Deeper Breathing mediations have many mental and physical benefits, and you can find dozens of resources on our site. Start here:  The Breath is Your Superpower: 3 Ways to Help Kids Reset  Email Apnea Is Real. Here's How to Breathe Better at Work  What Science Says About the Power of the Outbreath  Helping Black Women Take A Breath  How Your Breath Controls Your Mood and Attention   For more practice with breathing meditation, try 12-Minute Breathing Practice for Awareness: Sit and Know You're Sitting or A Guided Meditation to Encourage Deep Breathing.  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    15 min

  2. 24 APR.

    A Guided Walking Meditation to Notice the Beauty Around Us—Even in the City

    City life can often feel frantic, loud, and cut off from natural beauty. It's not often we slow down and take in all there is to experience. But even in urban areas, if you pay attention, you can hear the call of a bird, notice your favorite color in shop windows, and look up at the vast sky above.  In this guided meditation, we slow our roll and take in the beauty of our surroundings, no matter where we find ourselves. Kazumi Igus is a Los Angeles native, science teacher, and trained meditation facilitator through UCLA's Mindful Awareness Center. She currently serves as a WholeSchool Mindfulness Director at one of the few predominantly Black high schools in the Los Angeles Unified School District. Her mission is to transform education into a system that is inherently responsive to students' social and emotional needs, explicitly fosters focus, and empowers students to develop emotional resilience in an increasingly challenging world.  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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Kazumi Igus here. If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.  Go Deeper Looking for more reasons to head outside? Here are some additional Mindful.org resources to help you build a stronger relationship with Mama Nature:  The Nature Remedy: Find Freedom from Tech Overload  Nature-Based Mindfulness Practices for Families  We're Hard-Wired to Crave Nature  Why Is Nature So Good for Your Mental Health?  What Nature Teaches Us About Well-Being  For more practice being intentionally mindful outside, try A 12-Minute Meditation to Rest in the Movement of Nature.  And more from Mindful here: More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    17 min

  3. 17 APR.

    A Meditation to Meet Yourself Where You Are—No Matter What

    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 we are healing from perfectionism. Mindfulness reminds us that not everything has to be "fixed"—and very often, our movement back to wellness starts when we stop trying to change ourselves and simply accept where we are with care and attention.  Cheryl Jones is a mindfulness teacher, health and wellness coach, and author of two books, Thriving When Your Cosmic Egg Is Cracked: A Mindful Journey and Mindful Exercise: A Bridge Between Yoga and Exercise. She was the recipient of the Chairman's Leadership Award and the Norman Vincent Peale Award for Positive Thinking for integrating mindfulness into corporate culture at Aetna. You can find her at www.linkedin.com/in/cherylljones/. 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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Cheryl Jones here. If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.  Go Deeper Healing from perfectionism isn't easy. It takes time and practice. Here are some additional Mindful.org resources to help you build a stronger sense of self-acceptance:  Awareness in Action: Rethinking ADHD Through Mindfulness  What Swimming Taught Me About Self-Compassion and Letting Go  It's Selfish, It's Hokey, and I'll Lose My Edge: 3 Half-Truths About Self-Compassion How Self-Compassion Can Improve Teen Mental Health  This Is What Fierce Self-Compassion Looks Like  Want to try more practices that foster self-compassion? Start here: A 12-Minute Meditation to Embrace All Your Parts  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    16 min

  4. 10 APR.

    A Meditation to Create Inner Balance in the Face of Change

    Change of any kind—whether it's small, momentous, expected or unexpected—can make us feel so vulnerable and unsteady.  This week, Susan Bauer-Wu offers a guided meditation to invite and nourish inner strength in the face of change.  Susan Bauer-Wu, PhD, is a registered nurse and nursing educator, as well as a mindfulness teacher and researcher. She is president of the Mind & Life Institute and author of Leaves Falling Gently: Living Fully with Serious & Life-Limiting Illness through Mindfulness, Compassion & Connectedness.  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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Susan Bauer-Wu here. FREE course! If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.  Go Deeper Want to learn more about how you can train to stay steady, even when everything around you feels uncertain and evolving? Check out these resources from Mindful.org:  New Life, Who's This? Rediscovering Who You Are When Everything Has Changed  Embracing Change: What Nanalan' Teaches Us About Saying Goodbye  The Only Constant Is Change  Navigating Change is Hard. Here's How it Makes Us Better Leaders   Rethinking Equanimity: Margaret Cullen on Equanimity and Quiet Strength  To get more practice dealing with the reality of change, try A Meditation to Help You Let Go and Accept Change.  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    12 min

  5. 3 APR.

    A Meditation to Approach the World With a "Don't-Know Mind"

    Our culture prizes certainty and tends to regard not-knowing as weakness or failure.  But research has shown that uncertainty is a quality that we're meant to engage, not reject. Not only does it spark curiosity and help us learn, but it also strengthens confidence and resilience.  This week, Dr. Sará King offers a practice to help us build comfort with our "don't-know mind" so that we can stay courageous and open to the world around us. Dr. Sará King is a mother, a neuroscientist, political and learning scientist, medical anthropologist, social entrepreneur, public speaker, and certified yoga and meditation instructor. Dr. King specializes in researching and teaching about the relationship between mindfulness, community alternative medicine, and social justice with an emphasis on examining the relationship between individual and collective awareness as it relates to well-being. 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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Sará King here. If you are looking for an in-depth resource to help build these essential skills of resilience, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.  Go Deeper Looking for ways to engage your beginner's mind? Check out these resources from Mindful.org:  Why Uncertainty Is Good for Us  How Embracing Uncertainty Leads To Fulfillment  Feeling Like a Fraud in Your Own Mindfulness Practice  Don't Be So Sure   To get more practice meeting uncertainty, try A Guided Walking Meditation to Meet Uncertainty with Compassion  And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.Why do women love reading The Pipeline? It's data with perspective. Get free, thoughtful takes on navigating our messy world. Subscribe today.

    18 min

  6. 27 MARS

    A Meditation to Allow Genuine Happiness, Even In Hard Times

    When we are going through a difficult season personally, or we are bearing witness to the pain of others, our relationship to genuine joy or happiness can get complicated and confusing. Happiness can feel out of reach, or it can feel like a betrayal, like it's something we don't "deserve" in hard times.  But strengthening our ability to notice and soak in moments of beauty, tenderness, connection, and gratitude can actually have a fortifying effect on us. It can help us build resilience and fill our empty emotional tanks—which can foster our own healing and make it possible for us to show up in healing ways for others.  This week, teacher Wendy O'Leary shares a guided practice to tune our attention to the reality that shimmers right alongside our genuine seasons of struggle.  Wendy O'Leary, M.Ed., author and health educator, has three children's books and an adult book on self-compassion in families. She is a certified mindfulness teacher, parent educator, and self-compassion advocate with expertise in teaching emotional resilience to children and adults. Her next publication is a card deck for children titled "Let's Grow Happiness," created in collaboration with her colleague Helen Maffini. It is scheduled for release on April 21, 2026 and can be preordered at www.wendyoleary.com.   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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Wendy O'Leary here. If you are looking for an in-depth resource to help build these essential skills of resilience, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.  Go Deeper To explore more about how happiness is not just something we get when things are going well, but an essential human experience, check out these resources from Mindful.org:  What We Know (Or Think We Know) About Happiness  Three Emerging Pathways to Happiness  Find Happiness by Embracing All of Your Emotions  Searching for Happiness and Finding Yard Work  Why Happiness Isn't Always Comfortable To get more practice noticing and connecting with happiness, try 3 Guided Meditations to Open Up to Happiness. And more from Mindful here: More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    14 min

  7. 20 MARS

    A Meditation to Settle Mind & Body for Sleep

    There are so many reasons why we might be struggling to get to sleep and stay asleep. Work or relationship stress, health concerns, hormonal changes, the state of the world—there's plenty to keep us awake at night.  This week, Mark Bertin offers a soothing sleep practice to help settle our restlessness, using the breath as a calming anchor to gently coax our busy minds and tense bodies into rest.  Because this is a sleep meditation, there won't be the usual recorded outro, so you can just drift off in silence.  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 How Children Thrive: The Practical Science of Raising Independent, Resilient, and Happy Kids (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit developmentaldoctor.com. 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 mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Dr. Mark Bertin here. Go Deeper For help understanding how mindfulness can make sleep better and more restorative, check out these resources from Mindful.org:  The Ultimate Guide to Mindfulness for Sleep  Why We Wake Up At Night and How Mindfulness Helps Us Sleep Again  The Science of Deep Sleep  8 Tips for Better Sleep at Night  Mindful has a wonderful collection of sleep meditations. If you want to try another version of a body scan, A 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep is a great place to start.   And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    24 min

  8. 13 MARS

    A Meditation to (Gently) Interrupt Habitual Reactions

    Daily life is full of irritations: moments of inconvenience, situations where we don't get what we were hoping for, delays, disappointments, prickly interactions that can leave us confused and exasperated.  If we're honest, we can probably admit that sometimes our reactions in those moments tend to be reflexive rather than intentional. We feel our anger or annoyance rise, and we react almost as though we're reading a script. Can we explore these habitual reactions in a way that gives us enough space to respond differently? In today's practice, teacher Patricia Rockman guides us through a meditation to help us meet whatever is arising, so that we have more agency when the next moment arises.  Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the senior director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto. Rockman is also an associate professor at the University of Toronto, Department of Family Medicine, cross appointed to Psychiatry. She has extensive experience practicing individual psychotherapy, leading therapy groups, and training healthcare providers in mindfulness-based interventions, Cognitive Behavioral Therapy, and change management for stress reduction. She is a freelance writer, yoga teacher, and meditation practitioner. The transcription of this guided meditation will be online and in our app at Mindful.org next week.  Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.  Show Notes Find more from Patricia Rockman here. Go Deeper For more resources to explore reactivity and choice, check out these resources from Mindful.org:  The "About To" Moment: Teaching and Modeling Response vs. Reaction   Emotional Rescue: Using Mindfulness to Reset Your Reactions  You Can Investigate Your Emotions Without Suppressing Them  Tame Reactive Emotions by Naming Them  For more practice with compassionately looking at and interrupting unconscious reactivity, try The S.T.O.P. Practice: Creating Space Around Automatic Reactions.   And more from Mindful here: More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

    16 min
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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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  • Skapad av
    Mindful.org
  • Aktiva år
    2015 - 2026
  • Avsnitt
    356
  • Åldersgräns
    Barnvänligt
  • Copyright
    © Mindful 2019
  • Programmets webbplats
    12 Minute Meditation

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