12 Minute Meditation

By Mindful.org

What's 12 Minute Meditation about?

The latest scientific research reveals that 12 minutes of meditation a day yields benefits like increased attention, focus, creativity, calm, resilience and compassion. Start your 12-minute sit with guided meditations from today’s leading mindfulness experts, brought to you by Mindful. With a new mindfulness meditation each week, 12 Minute Meditation invites you to bring the benefits of mindfulness to daily life.

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12 Minute Meditation: Welco...

01.13.2022

This week, Frank Ostaseski leads a practice to welcome everything. And we hear you—there’s a lot going on that you may not feel like welcoming right now. To welcome something doesn't mean we have to like it, and it doesn't ...

12 Minute Meditation episodes:

01.13.2022 12 Minute Meditation: Welcome Everything with Frank Ostaseski This week, Frank Ostaseski leads a practice to welcome everything. And we hear you—there’s a lot going on that you may not feel like welcoming right now. To welcome something doesn't mean we have to like it, and it doesn't ...
01.06.2022 12 Minute Meditation: A Practice to Reconnect with Yourself with Cynda Rushton Dr. Cynda Hylton Rushton, the Anne and George L. Bunting Professor of Clinical Ethics and Professor of Nursing and Pediatrics at the Johns Hopkins University Berman Institute of Bioethics and Schools of Nursing & Medicine, invites us to welcome whatever ...
12.30.2021 12 Minute Meditation: Foster Self-Acceptance with Cheryl Jones This week, Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ...
12.23.2021 12 Minute Meditation: Welcome Deep Relaxation with Jenée Johnson This week, Jenée Johnson leads us in a guided meditation to encourage deep relaxation at any point during the day. With a reminder to listen to our bodies and acknowledge when it’s time for us to rest, she shares an ...
12.16.2021 12 Minute Meditation: Allow the Storm of Emotions to Pass with Scott Rogers This week, we bring you one of our top 10 guided meditations of 2021, a practice for allowing the storm of our emotions to pass. Scott Rogers guides us to take the role of observer to difficult emotions, so that ...
12.09.2021 12 Minute Meditation: A Practice to Work with Difficult Emotions with Rhonda Magee Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you ...
12.02.2021 12 Minute Meditation: A Gratitude Practice to Notice, Shift, Rewire with Priti Patel When things don't go according to plan it becomes easier to focus on what’s wrong and minimize what’s right. This mindful gratitude practice is designed to change that; its aim is to amplify the experience of optimism and studies show ...
12.01.2021 12 Minute Meditation: Ease Holiday Stress with Christiane Wolf The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediation, Christiane Wolf offers a guided meditation to help navigate stress that may arise in the coming ...
11.25.2021 12 Minute Meditation: A Practice to Lead with Gratitude with Shalini Bahl-Milne One of the most important (free!) tools for strengthening our communities is gratitude. On this week’s episode of 12 Minute Meditation, Shalini Bahl-Milne shares a guided practice to help you notice, appreciate, and shift your mindset toward ways of being ...
11.18.2021 12 Minute Meditation: A Practice to Rest the Body in Gratitude with Rashid Hughes This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional pause and appreciation can help us feel a sense of restoration that our ...
11.11.2021 12 Minute Meditation: Cultivate Embodied Gratitude with Shelly Tygielski On this week’s episode of 12 Minute Meditation, Shelly Tygielski shares a guided practice to infuse your body with a sense of gratitude. This is a practice that can help us gain a new found appreciation for the people we ...
11.04.2021 12 Minute Meditation: Practice Gratitude for Small Things with Steve Hickman What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this week’s episode, psychologist and executive director of the Center ...
10.28.2021 12 Minute Meditation: The BASICS of Mindful Eating with Lynn Rossy Lynn Rossy shares a mindful eating meditation that you can bring to any meal, whether it’s lunch, dinner or snack time. This is a practice that can help you enjoy and savour each meal. Lynn is a longtime practitioner of ...
10.21.2021 12 Minute Meditation: Connecting to Your Body with Jeanne Corrigal The elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and her training as an insight meditation teacher, to this guided practice to connect with the four ...
10.14.2021 12 Minute Meditation: Coming Home to Yourself with Georgina Miranda On this week’s episode of 12 Minute Meditation, Georgina Miranda shares a guided practice to help you feel more grounded and at ease. This is a practice that can help you reconnect with yourself, especially during stressful or fearful moments. ...
10.07.2021 12 Minute Meditation: A Practice to Foster Compassion with Tara Brach On this week’s episode of 12 Minute Meditation, Tara Brach leads us in a practice to consider a relationship where there’s tension or conflict. Then, with compassion for ourselves and for the other person, we can go beyond the difficulty ...
09.30.2021 12 Minute Meditation: Expanding Our Hearts with Shelly Tygielski 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 ...
09.23.2021 12 Minute Meditation: A Practice to Reset with Shalini Bahl-Milne 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 ...
09.16.2021 12 Minute Meditation: Remembering How to Trust with Dr. Stacee Reicherzer 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 ...
09.09.2021 12 Minute Meditation: A Practice to Activate Your Vagus Nerve with Andres Gonzales 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 ...
09.02.2021 12 Minute Meditation: A 4-7-8 Breath Practice with Ni-Cheng Liang 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 ...
08.26.2021 12 Minute Meditation: Cultivating Inner Balance in the Face of Change with Susan Bauer-Wu 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 ...
08.19.2021 12 Minute Meditation: Set the Tone for Your Leadership with Tovi Scruggs-Hussein 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 ...
08.12.2021 12 Minute Meditation: A Meditation on Belonging and Connection with Ruth King 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 ...
07.05.2021 A 4-Minute Meditation for Kids
05.12.2021 R.E.S.T. in Awareness with Rashid Hughes 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 ...
05.05.2021 Observe Difficult Emotions with Scott Rogers Mindfulness allows us to create space between ourselves and our emotions. In this space, we can find stability and cultivate resilience. As you go through this guided practice, you can begin to recognize the impermanence of your stormiest emotions. Show ...
05.04.2021 Leaves: A Guided Meditation for Kids This engaging meditation uses the energy and imagery of the wind 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 ...
04.16.2021 A Practice for Working with Grief with Judy Lief Our hearts break, but our hearts also heal. The thread that pulls us from heartbreak to healing is love, says Judy Lief in this practice for working with grief.
04.13.2021 A Practice to Help Curb the Thrill of Gossiping with Nate Klemp
03.19.2021 A Gratitude Practice to Notice, Shift, and Rewire Your Brain This gratitude practice is designed to change that; its aim is to amplify the experience of optimism. Meditation by Nate Klemp. Meditation read by Priti Patel.
03.04.2021 A Guided Practice for Engaging Money Issues with Spencer Sherman If discussing money brings a feeling of unease and discomfort, try this guided practice led by Spencer Sherman to turn the feeling of stress into one of self-awareness.
03.01.2021 Wind: A Guided Meditation for Kids This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
03.01.2021 Trees: A Guided Meditation for Kids This engaging meditation uses the energy and imagery of trees 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 ...
03.01.2021 Clouds: A Guided Meditation for Kids This engaging meditation uses the energy and imagery of clouds 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 ...
02.11.2021 Visualize Love and Gratitude with Nate Klemp and Kaley Klemp With time we might find ourselves drifting apart from our partners. In this guided meditation, you will take a moment to visualize your love story and as your heart grows with gratitude, you will find the space to reconnect with ...
12.21.2020 Feel at Home in Your Heart with Jenée Johnson The idea of a home is not limited to a physical location, it can refer to the love and care you feel within yourself. This practice can help you work on being present with yourself in an aware, kind, and ...
11.10.2020 Loving-Kindness for Difficult Times with Mark Bertin In times of conflict and anger, it becomes difficult to respond with compassion. Mark Bertin takes us through this meditative practice to take care of the world, take care of ourselves, and stay in touch with the fact that all ...
11.06.2020 Use Loving-Kindness to Feel Liberated with Jenée Johnson It’s easy to get trapped in your own emotions and narratives, let alone the ways you can encounter obstacles in society. Here, Jenée Johnson leads a loving-kindness practice, adapted from the work of Dr. Shelly Harrell, that focuses on liberation. ...
11.02.2020 Walking in Uncertainty with Mark Bertin Life is constantly changing in various ways that can make it feel like the rug is constantly being pulled out from under you. Join this walking meditation with Mark Bertin as he explores how mindfulness can help you find a ...
10.27.2020 A Meditation for Patience and Resolve with Mark Bertin If you find it difficult to develop a sense of patience in the face of uncertainty and discomfort, begin this guided meditation to face whatever is causing you discomfort in this moment. You will learn to let go of whatever ...
10.27.2020 A Breathing Meditation for Children with Susan B. Katz By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness. Try this fun mindful meditation to help kids focus on their breath ...
10.07.2020 A Practice to Reset Tough Conversations with Shalini Bahl-Milne It’s not always the case that our formal mindfulness practice carries seamlessly into daily life—especially in conversations that spark tension. Shalini Bahl-Milne offers a practice to help you remain present for these difficult moments. Show notes: Meditation by Shalini Bahl-Milne. ...
09.15.2020 A 10-Minute Full Body Scan Meditation
09.01.2020 Deepen Your Awareness with Rhonda Magee This guided meditation is focused on deepening your awareness, freeing yourself, and settling in the present moment. This practice will lead you to experience a greater capacity to clear your mind, and increase your ability to focus. Show notes: Meditation ...
08.24.2020 A Walking Meditation with Elaine Smookler Experiencing an intentional, mindful walk can provide an opportunity to connect with your senses and nourish your relationship to the present moment. Turn your attention to what your body is feeling, bring awareness to your body, and appreciate the here ...
08.14.2020 Offer Loving-Kindness to Yourself and Others with Sharon Salzberg Using the repetition of certain phrases, Sharon Salzberg takes us through a loving-kindness meditation to shift our attention away from our mistakes and toward self-compassion and understanding. Show notes: Meditation by Sharon Salzberg. Sharon Salzberg is a meditation teacher and ...
07.31.2020 A Gentle Practice for Opening Up to Painful Emotions
07.22.2020 Observe the Wandering Mind with Enrique Collazo In this guided meditation, we become aware of the mind as a process. When we think of our mind in this way, we can let our thoughts float by like bubbles without getting caught up in the contents of each ...
07.20.2020 Cultivate Embodied Awareness with Sebene Selassie Embodied awareness means grounding ourselves in our sensory experiences in order to connect with what we’re experiencing in the present moment. Sebene Selassie leads us in this guided meditation to connect with our body and our breath. Show notes: Meditation ...

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