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: Turn ...

02.02.2023

It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. So, this week, we’re sharing an awareness practice to foster three key insights: clarity of intention; understanding ...

12 Minute Meditation episodes:

02.02.2023 12 Minute Meditation: Turn Awareness Into Action with Michelle Maldonado It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. So, this week, we’re sharing an awareness practice to foster three key insights: clarity of intention; understanding ...
01.26.2023 12 Minute Meditation: Let Compassion Open Your Heart with Sharon Salzberg We tend to focus all our love on the people we care about—yet, to connect more deeply with others, we must turn toward the one person we keep on the shortest leash: ourselves. We often reject other people’s care or ...
01.12.2023 12 Minute Meditation: Unwind From Stress with Nate Klemp and Eric Langshur The simple act of questioning the thoughts that shape our reality (especially when they create stress, anger, or frustration) opens the door to living a life with more compassion, ease, and openness to new possibilities. This week, Nate Klemp and ...
01.05.2023 12 Minute Meditation: Set Your Intentions for the New Year with Mark Bertin While many of us take stock at the end of a year, and use the fresh page of January to set goals, or make plans, that sense of letting go of what we're caught up in and the habits we've ...
12.29.2022 Top Guided Meditations of 2022: Healing Through Hope For the month of December we're rounding up our most popular meditations from this year. This week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, “I think mindfulness is an essential and fundamental ...
12.22.2022 Top Guided Meditations of 2022: Savor the Moment by Tapping into Your Senses For the month of December we're rounding up our most popular meditations from this year. This week, Elaine Smookler offers a practice to help savor the moment by tapping into your senses. One morning in early October, Elaine Smookler glanced ...
12.15.2022 Top Guided Meditations of 2022: Tune In to What Your Body Needs Sometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to ...
12.08.2022 12 Minute Meditation: Let Go of Limiting Habits with Caverly Morgan When love feels scarce, we are conditioned to slip into survival mode. We cling to our beliefs about who we are in order to feel safe, to compensate for the belief that we are lacking. But seeing these conditioned habits ...
11.24.2022 12 Minute Meditation: Cultivate Gratitude for Small Things with Steve Hickman If you’re celebrating Thanksgiving this week, we’re sending you warm wishes for a safe and happy holiday. And, in the spirit of season, this week, Steve Hickman offers a gratitude practice for small things. You’ll find this practice featured in ...
11.17.2022 12 Minute Meditation: Tap Into Gratitude with Loving-Kindness with Jessica Morey Sometimes gratitude can be tough to tap into, so this week, Jessica Morey shares a meditation to help us connect with our own goodness. When we're anchored in feelings of love and gratitude, we can bring loving-kindness and compassion with ...
11.10.2022 12 Minute Meditation: Counteract Resentment with Gratitude with Barry Boyce One of the biggest obstacles to gratitude is resentment, says Barry Boyce, Mindful’s founding editor. From time to time, we need to undercut our own perspective and see things from the other side—maybe even from all sides. Here, Barry shares ...
11.03.2022 12 Minute Meditation: Awaken the Flow of Gratitude in Nature with Georgina Miranda While moving through nature, we have the opportunity to enter a state of being, be present with all of our sensations, and awaken gratitude for the Earth that is also part of us. So, take this moment to connect with ...
10.27.2022 12 Minute Meditation: Give Gratitude for Your Body with Elaine Smookler When we take a moment to appreciate what's happening in our bodies, with a spirit of curiosity, we honor all that our bodies do for us every day. This week, Elaine Smookler guides us in a moment to bring appreciation ...
10.20.2022 12 Minute Meditation: Nurture a Felt Sense of Gratitude Gina Rollo White This week, experienced mindfulness practitioner and instructor Gina Rollo White offers a gentle way to connect with each area of your body, while nurturing a felt sense of loving-kindness and gratitude. This somatic (embodied awareness) practice is a bonus that ...
10.13.2022 12 Minute Meditation: Staying with Awareness of Difficult Emotions with Sharon Salzberg When we’re caught in the throes of an emotion like sadness, loneliness, or anger, shifting our awareness into the body allows us to experience the ever-changing nature of these strong and often unpleasant emotions. This practice will help you get ...
09.22.2022 12 Minute Meditation: Investigate Tough Emotions with Dr. Jud Brewer This practice is a web extra in the October issue of Mindful magazine where we look into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. ...
09.15.2022 12 Minute Meditation: Soften, Soothe, and Allow Difficult Emotions with Kristen Neff This practice is a web extra in the October issue of Mindful magazine where we look into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. ...
09.08.2022 12 Minute Meditation: Tune In to What Your Body Needs with Chris Willard Sometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to ...
09.01.2022 12 Minute Meditation: Make Peace with Change with Kimberly Brown This week, meditation teacher and author Kimberly Brown offers a loving-kindness practice variation to help us cultivate more ease and openness within the moment-to-moment unfolding of our lives. “Everything is impermanent. It's always changing, coming together and falling apart,” she ...
08.25.2022 12 Minute Meditation: A Breathing Meditation with Ni-Cheng Liang Dr. 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 ...
08.18.2022 12 Minute Meditation: A Meditation to Bring You Home to Yourself with Georgina Miranda This week, Georgina Miranda shares a guided practice to help us feel more grounded and at ease, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. ...
08.11.2022 12 Minute Meditation: Offer Loving-Kindness to Yourself with Andres Gonzalez In order to be giving, we need to be nourished. This week, Andres Gonzalez shares a practice about learning to check in with yourself and to do so with love. Andres is cofounder of the Holistic Life Foundation. For twenty ...
08.04.2022 12 Minute Meditation: A Breathing Meditation to Cultivate Attention Founding editor of Mindful and mindful.org Barry Boyce offers a simple practice for cultivating your attention. He says, "The simple act of paying attention is really the kindest thing you can do for yourself. When our mind is scattered it ...
07.28.2022 12 Minute Meditation: A Song for Restoration with Michelle Chatman This week, we're offering something a little different. Dr. Michelle Chatman shares a practice that she's been singing since 2020, when we saw the killing of George Floyd, Ahmaud Arbery, and Breonna Taylor; when the COVID-19 pandemic began and we ...
07.20.2022 12 Minute Meditation: Cultivate an Open Heart with Meena Srinivasan During times of stress and uncertainty, touching into your groundedness while remaining open can help you find calm—and inspire others to do the same. Meena Srinivasan offers a practice for staying both rooted, and open. “You can always draw upon ...
07.14.2022 12 Minute Meditation: Deepen Intergenerational Resilience with Sará King “Resilience can be thought of as our capacity to know when we are not in a state of equilibrium and to be in the practice of gently inviting ourselves to open up and reveal whatever it is we need to ...
07.07.2022 12 Minute Meditation: Heal Through Hope with Rose Felix Cratsley This week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, “I think mindfulness is an essential and fundamental human right. We come into the world open and curious, but oftentimes self-judgment, criticism, fear, ...
07.05.2022 A Mindful Listening Practice for Kids This engaging meditation uses the energy and imagery of stones to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
06.30.2022 12 Minute Meditation: A Breathing Meditation with Renda Dionne Madrigal Renda Dionne Madrigal is a licensed clinical psychologist and registered drama therapist. She is Turtle Mountain Chippewa, and specializes in embodied mindfulness-based practices. This week she's sharing one of the practices from her book, The Mindful Family Guidebook, called North ...
06.23.2022 12 Minute Meditation: Find Stability Amid Change with Aden Van Noppen We live in a world of constant change and this week, Aden Van Noppen invites us to find what roots us. Aden is the founder and executive director of Mobius, a collaboration between leading neuroscientists, meditation teachers, and technologists to ...
06.16.2022 12 Minute Meditation: A Meditation to Befriend Vulnerability 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 ...
06.02.2022 12 Minute Meditation: A Meditation to Honor Equity with Rose Felix Cratsley This week, Rose Felix Cratsley offers a meditation to honor equity by uplifting and celebrating the power of pausing together. In this mindfulness framework, each letter of the word BREATH serves to remind us of our responsibility to ourselves and ...
05.19.2022 12 Minute Meditation: Let Curiosity Lead the Way with Frank Ostaseski Life doesn't always serve us exactly what we want. Sometimes it offers pain, confusion, and sorrow. There's no way to stop those circumstances, nor to stop the difficult emotions that might arise alongside them. This week, Frank Ostaseski offers a ...
05.12.2022 12 Minute Meditation: A Guided Meditation for Nurses with Cynda Rushton Nurses help those who are sick or injured, they hold the hands of others as their life ends or offer solace to those pained by loss. To mark National Nurses Week, Cynda Hylton Rushton calls on nurses to pause for ...
05.05.2022 12 Minute Meditation: A Nature Meditation for Being in the Moment with Mark Coleman As Mark Coleman says, listening is a beautiful doorway to the present moment, a tuning in to what’s here. With listening practice, we develop the qualities of receptivity, relaxation, and a sense of naturalness. We don’t need to make much ...
04.28.2022 12 Minute Meditation: How to Navigate Difficult Emotions with Sharon Salzberg In this practice, Sharon Salzberg invites us to allow ourselves to feel our emotions, notice the sensations that arise in our body, and forgive ourselves for what we feel. And while your mind might wander during the meditation, Salzburg reminds ...
04.21.2022 12 Minute Meditation: A Meditation on Abundance in Nature With Mark Coleman 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 ...
04.14.2022 12 Minute Meditation: You Are Enough with Jenée Johnson This week on 12 Minute Meditation, Jenée Johnson leads a practice to remind us that we are enough. In this practice, Jenée offers five affirmations that are designed to help us be more compassionate toward ourselves, and in turn build ...
04.07.2022 12 Minute Meditation: A Mindful Writing Practice with Stephanie Domet Mindful managing editor and your regular 12 Minute Meditation host Stephanie Domet leads a mindful writing practice for settling into your body, noticing your surroundings in a real or imagined setting, and using your experience as a writing prompt. This ...
03.31.2022 12 Minute Meditation: Return to Your Senses with Shalini Bahl-Milne This week, Shalini Bahl-Milne shares a practice to replenish our energy. If we draw from a pool of resources without replenishing them, we can begin to feel depleted—our brain gets sluggish, and we don’t make good decisions. By resting our ...
03.28.2022 An Earth, Air, Fire, Water Meditation for Kids This engaging meditation uses the energy and imagery of the four elements to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
03.24.2022 12 Minute Meditation: Approaching the World with a "Don't Know Mind" with Sará King This week, Dr. Sará King offers a practice to explore, "don't know mind"— an idea that is sometimes used in meditation to evoke a sense of curiosity. So in this practice, we'll explore what it's like to approach the world ...
03.17.2022 12 Minute Meditation: A “Just Like Me” Compassion Practice with Steve Hickman When we're aware that events of war and injustice are unfolding wherever we are in the world, we often feel a powerful sense of connection with those who are at the center of the conflict. This week, the invitation with ...
03.10.2022 12 Minute Meditation: Uncover the Potential for Healing with John Taylor This week, John Taylor shares a five-step practice for finding some peace and freedom after trauma. John’s work as a mindfulness teacher is focused on racial equity and reconciliation initiatives. He is a Mindfulness-Based Stress Reduction teacher and serves as ...
03.03.2022 12 Minute Meditation: Cultivate Curiosity with Kimberly Brown This week, Kimberly Brown leads a practice to cultivate curiosity. We might not always think about curiosity as a part of mindfulness, but this powerful quality is what allows our everyday experiences, even the ones we really don't want to ...
02.24.2022 12 Minute Meditation: A Practice to Explore What's True with Barry Boyce In this practice from Mindful founding editor Barry Boyce, we investigate the relationship between our heart and mind. What our heart feels is influenced by what our mind perceives, which is sometimes one of the reasons developing kindness, a loving ...
02.14.2022 A Body Scan Meditation For Nurturing Your Heart Cardiologist Jonathan Fisher leads a body scan to notice sensations in the body and bring awareness to the present moment.
02.10.2022 12 Minute Meditation: A "Touch and Go" Practice with Barry Boyce This week, Mindful’s founding editor Barry Boyce leads a "touch and go" practice. In this practice, we're not trying to deal with the issues in our thoughts or with the difficult emotions that might be arising. There's nothing to solve. ...
02.03.2022 12 Minute Meditation: A Meditation to Come Home to Your Body with Barry Boyce This week, Barry Boyce leads a practice for mindfulness of the body and our embodied experience because whatever is happening isn't happening in an abstract way—it's happening here in our bodies, so we have to return home to ourselves, to ...
01.27.2022 12 Minute Meditation: A Meditation for Grief and Loss with Judy Lief This week, Judy Lief leads a meditation for grief and loss. Most of us have come up against the experience of grief and loss over the last several years. These feelings can be hard to hold, even as we see ...

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