12 Minute Meditation

A brief mindfulness meditation practice to relax your body and focus your mind.

Block off some time for yourself to engage in connection, compassion, and kindness. This immersive heartscape meditation offers deep healing of ourselves and others.

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.

Follow this guided meditation to become more aware of the emotions and body sensations when you use your phone.

This guided meditation will help you to get familiar with self-judgments and how you relate to your flaws, so that you can cultivate compassion and recognize your own worthiness.

Show notes: Meditation by Diana Winston.

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 practice involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.

Show notes: Adapted from A Mindfulness-Based Stress Reduction Workbook for Anxiety by Bob Stahl PhD, Florence Meleo-Meyer MS, MA, and Lynn Koerbel MPH.

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.

23-minute meditation for working with anxiety from Hugh Byrne, meditation teacher and author of the Here-And-Now Habit.

From The Mindful Podcast series.

Returning to the breath, again and again, when the mind has wandered—that's how we train our attention. A 5-minute breathing practice from Mark Bertin.

Take a break from the challenges of your day with this guided meditation. Wind down, come back to your body, and open yourself up to the happiness and compassion around you. Your brain will thank you.

Show notes: Meditation by Tim Desmond.

Tim Desmond is a mindfulness teacher, therapist, Distinguished Faculty Scholar at Antioch University, and co-founder of Morning Sun Mindfulness Center.