12 Minute Meditation

Join expert Cara Bradley for a transformative mindful movement practice, synchronizing mind and body through breath and spinal movement. This practice integrates mindfulness into movement, unlocking the power of the mind-body connection. Experience increased calmness, clarity, relaxation, and alertness.

Cara Bradley, renowned in mindful movement, guides you through spinal alignment with breath, followed by seated observation. Explore subtle sensations and body boundaries in the first half. In the second half, sit and notice thoughts, emotions, and sensations without judgment.

Cara Bradley's practice offers a holistic approach, enhancing physical alignment, flexibility, body awareness, and mental resilience. Embark on this journey, guided by Cara Bradley, and embrace the profound benefits of mindful movement in just one session. Harmonize mind and body, transforming your well-being.

Show notes:

Find more from Cara Bradley here:

https://www.carabradley.net/

https://www.mindful.org/author/cara-bradley/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

As this week's meditation teacher Mark Coleman says, "We know being in nature is good for us, but how do we put this into practice in a way that will really serve and nurture us?" This is a question we address in our course, Nature Meditations. And with Spring blossoming around us, it seems like the right time to get outside and appreciate what the natural world offers.

Show Notes:

Find more from Mark Coleman here:

markcoleman.org

Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery

Make Peace With Your Mind

From Suffering to Peace

And more from Mindful here:

Nature Meditations course

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 [email protected].

Delicious means enjoyable, delightful, and pleasant—and we can bring that perspective into the kitchen as we cook. This week, mindful eating expert Lynn Rossy offers four ways to savor the dance of cooking. Lynn says Delicious is the term used to describe the type of food she hopes to eat, but also the way in which she moves.

For this practice, find a quiet spot to listen and visualize with Lynn's guidance, or, bring this podcast with you into the kitchen when you go to cook your next meal. When Lynn's instructions end, you can continue to meditate, journal, or cook, reflecting on Lynn's offering, until you hear the sound of the final bell.

Show notes

Find more from Lynn Rossy here:

lynnrossy.com

mindful.org/author/lynn-rossy

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week we're offering something a little different. Elaine Smookler guides a laughter yoga practice. The amazing thing about laughter is you don't even have to really have something funny to laugh at. We can actually induce laughter as an experience and the body will still release the same endorphins. This gentle movement exercise is Elaine's foolproof way to induce laughter. It is based on the Hawaiian word "Aloha," a nice vowel-y word that opens the mouth and throat just by saying it. You can practice alongside Elaine, then, when the laughter yoga ends, find a comfortable position where you can continue to meditate or journal, reflecting on Elaine's offering, until you hear the sound of the final bell.

Show notes

Find more from Elaine Smookler here:

Elainesmookler.com

mindful.org/author/elaine-smookler

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

This week, Patricia Rockman offers a practice to explore your habitual reactions. This meditation is about working with habits. In particular, our habitual reactions to difficult situations that commonly arise. These could be anger at being stuck in traffic, sadness at not getting what we want, or frustration when dealing with companies that keep us on hold for what feels like eternity. Whatever it may be, mindfulness practices can help us deal with our habitual reactivity in more skillful ways.

Show notes

Find more from Patricia Rockman here:

patriciarockman.com

mindful.org/author/patricia-rockman

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Wisdom arises out of our mind's capacity to be aware—which is not the same as thinking. Meditation teacher Kimberly Brown says, wisdom is a moment-to-moment awareness of what's arising internally and externally. So, this week, Brown offers a practice to train our awareness. It begins with developing concentration, which allows us to let go of our thoughts and our plans and be in this moment.

Show Notes

Find more from Kimberly Brown here:

meditationwithheart.com

mindful.org/author/kimberlybrown

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Walking meditation can be a formal practice, like watching the breath, or it can be informal, simply bringing awareness to this everyday activity whenever we need to travel from point A to point B. It's an opportunity to gather our awareness which so often becomes distracted or even stuck when the mind is left to its own devices. Whether moving between floors of a building, on a city street, or in the woods, Mark Bertin offers this opportunity to guide ourselves out of the distracted autopilot we live in throughout so much of our day. So take a break and boost your mood with this simple walking meditation.

Show Notes

Find more from Mark Bertin here:

developmentaldoctor.com

Mark on mindful.org

And more from Mindful here:

Mindful.org

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

The opposite of feeling checked out or distracted—the unfortunate reality for many—is the experience of flow state, bringing your skills and focus together to meet whatever challenge you face. This week, Nate Klemp offers a practice to rest in the flow of effortlessness. Here's how you can train your mind to cultivate the ease and joy of being "in the zone."

You'll find this practice as a web extra in the April issue of Mindful. You can find the April issue of the magazine now on newsstands or you can check it out on mindful.org

Show Notes

Find more from Nate Klemp here:

Nateklemp.com

Nate on mindful.org

And more from Mindful here:

Flow State: How to Get in the Zone

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Movement is a valuable ally in bringing more calm, focus, and clarity to our state of mind. So, this week, Dianne Bondy offers a soothing yoga flow to help you choose yourself. Gentle movement helps us tune in to the daily routines that we might otherwise go through on autopilot.

Savor this gentle practice as part of your time to simply be present with yourself or invite a loved one to join you and unwind together.

You'll find this practice as a web extra to our guide to mindful movement, in the April issue of Mindful. You can find the April issue of the magazine now on newsstands or you can check it out on mindful.org

Show Notes

Find more from Diane Bondy here:

diannebondyyoga.com

And more from Mindful here:

7 Mindful Movement Practices for Daily Life

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

When we lengthen the exhale, we're better able to find our power and invite a sense of relaxation to high intensity movement. Longer exhales cause the vagus nerve to send a signal to your brain, activating the parasympathetic nervous system (rest and digest) and easing the sympathetic nervous system (fight, flight, or freeze).

You'll find this practice as a web extra to our Guide to Mindful Movement, in the April issue of Mindful magazine—now on newsstands and mindful.org.

Show Notes

More from Georgina Miranda:

Georginamiranda.com

Georgina Miranda, Author at Mindful

And more from Mindful here:

7 Mindful Movement Practices for Daily Life

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].