12 Minute Meditation

Often with stress and anxiety, there are underlying fears that go noticed in day to day life that are contributing to or causing the anxiety. Self-exploration and reflection are a key part of working through it. This guided meditation combines breath awareness, the body scan, and mindfulness of thoughts to explore sources of stress and anxiety.

Show Notes: Meditation by Bob Stahl and Elisha Goldstein. This practice is excerpted from A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein. New Harbinger Publications.

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.

In this podcast, Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto, and Mindful columnist Elaine Smookler, both cancer survivors, talk about how mindfulness factors into the cancer experience. Full transcript here: https://www.mindful.org/how-to-show-up-when-you-have-cancer/

Take a moment to indulge in the delights around you. Cultivate gratitude and move through each sense to notice the little things you're grateful for. These small occurrences can hold big weight in illuminating the darkness we sometimes encounter.

Show notes: Meditation by Elaine Smookler.

Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. She is a Registered Psychotherapist, a columnist for Mindful magazine, and teaches mindfulness to corporate clients through eMindful.

Your mind is built to crave. We can respond to cravings in two ways: sate them, or notice our triggers and work with them. This guided meditation helps us build awareness around how cravings surface in mind and body so we can break free from unhealthy habits. Recorded live at the Center for Healthy Minds at the University of Massachusetts Medical School with Judson Brewer.

This practice starts by guiding kids through belly breathing with their stuffed animal if they choose. From there, Mark Bertin guides them through reflecting on their day to thinking about proud moments. This simple meditation can help bring mindfulness to kids in an accessible and engaging way.

Show notes: Meditation by Mark Bertin.

Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

"Yes" is the ultimate parenting tool, argues Dan Siegel in his new book with co-author Tina Bryson, "The Yes Brain," because it teaches kids discipline without shutting them down, which encourages them to explore and be more resilient when faced with difficult emotions or mistakes.

'Tis the season to give up the guilt. Here's a practice for taking a more mindful approach to the holidays. From Mark Bertin, mindfulness author and developmental behavioral pediatrician.

This meditation will help you develop a deeper sense of connection—both to the present moment and those around you. A guided meditation from Bob Stahl, author and meditation teacher.

This guided meditation helps kids to recognize the strength and beauty they see in the nature around them within themselves. The practice also further helps them to relax and observe their experience.

Show notes: This meditation provides additional information related to an article titled "Mindfulness in Preschool," which appeared in the December 2017 issue of Mindful magazine.

© 2017 Scott Rogers. All rights reserved. This exercise is based on the SoBe Mindful method, a set of practices developed by Scott Rogers.

Scott Rogers is founder and director of the University of Miami School of Law's Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is cofounder of the UMindfulness, the University's Mindfulness Research and Practice Initiative.

This guided meditation helps you to foster a sense of acceptance. Acceptance isn't about agreeing with something. Rather, it's about acknowledging what has happened and what feels true to you in the moment.

Show notes: Meditation by Holly Rogers.

Holly Rogers, M.D. is one of the developers of Koru, an evidence-based program for teaching mindfulness and meditation to college-age adults. Holly is the co-founder of the Center for Koru Mindfulness, an agency dedicated to developing and delivering mindfulness programs for young adults.