12 Minute Meditation

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 [email protected].

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 [email protected].

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 [email protected].

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 [email protected].

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."

This engaging meditation uses the energy and imagery of roads 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.

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.