12 Minute Meditation

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:

Diana Winston

Diana Winston on Mindful.org

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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:

Mindfulness with Ed Halliwell

Ed Halliwell on Mindful.org

Ed Halliwell Youtube

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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:

https://www.jayvidyarthi.com/

https://hminnovations.org/people/jay-vidyarthi

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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:

https://www.mindful.org/author/vinny-ferraro/

https://vinnyferraro.org/

https://www.bigheartcity.org/teachers

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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:

The Mindful Twenty-Something

Mindfulness for the Next Generation

https://mindfulnessinstituteforemergingadults.com/

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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:

https://wholeschoolmindfulness.org/

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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:

https://www.trueheart.co/

https://www.instagram.com/minervatrueheart/

https://www.youtube.com/user/MinervaCultureShop/videos

https://wholeschoolmindfulness.org/

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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:

https://withcarrington.com/about

https://wholeschoolmindfulness.org/

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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:

https://dharmahomies.com/

https://www.traumaawaremindfulness.com/

https://ibme.com/

https://wholeschoolmindfulness.org/

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This week, Kazumi Igus leads a guided walking meditation that invites you to slow down and rediscover the beauty of the natural world, even within the bustling urban environment. 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.

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 relaxing walking meditation.

Show Notes

Find more from Kazumi Igus here:

https://kazumiigus.wixsite.com/igus

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