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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A 12-Minute Meditation to F...

11.30.2023

Today, Barry Boyce guides you to focus the mind using the breath as an anchor. Mindfulness involves noticing thoughts without judgment, fostering a natural awareness beyond the constant stream of mental chatter. In this particular practice, Barry introduces you to ...

12 Minute Meditation episodes:

11.30.2023 A 12-Minute Meditation to Focus the Mind By Tuning Into Your Meta-Awareness Today, Barry Boyce guides you to focus the mind using the breath as an anchor. Mindfulness involves noticing thoughts without judgment, fostering a natural awareness beyond the constant stream of mental chatter. In this particular practice, Barry introduces you to ...
11.22.2023 A 12-Minute Loving-Kindness Meditation to Connect With Compassion Today, Diana Winston guides us through a loving-kindness meditation by encouraging us to focus on someone who brings joy—be it a relative, friend, or beloved pet. As you extend well-wishes for their safety, happiness, health, and ease, notice the calm ...
11.16.2023 A 12-Minute Meditation for Resting in the Flow This week, meditation teacher Ed Halliwell guides you through "A Guided Meditation for Resting in the Flow," inviting you to envision the human experience as a flowing river—comprised of countless moving droplets forming a dynamic stream. Just as a river ...
11.08.2023 A 12-Minute Meditation To Fully Experience the Present This week, meditation teacher Jay Vidyarthi leads us through a practice that helps release racing thoughts and immerse us in the present moment. In a world where self-care can feel like an added task, Jay offers a new approach. Rather ...
11.02.2023 A 12-Minute Meditation for Directing Compassion Toward Ourselves This week, meditation teacher Vinny Ferraro leads us in a practice that helps us direct compassion to ourselves. We often strive for perfection and can become our harshest critics as we try to hide our flaws and mistakes. This meditation ...
10.26.2023 A 12-Minute Meditation for Moving On This week, meditation teacher Holly Rogers leads us in a guided meditation for moving on. Life often presents us with challenges and discomfort. This practice is a gentle guide to navigating those moments with grace and clarity. Acceptance, as Holly ...
10.19.2023 A 12-Minute Guided Meditation to Cultivate Kinder Self-Talk This week, meditation teacher Adam Ortman leads us through a guided meditation that explores our inner dialogue. Our inner voice often constructs a limited narrative that obscures the full picture of our experiences. By paying close attention to this inner ...
10.13.2023 A 12-Minute Guided Sound Meditation for Present-Moment Awareness This week, meditation teacher Charisse Minerva guides us in a unique sound meditation for greater awareness and self-discovery. Explore the symphony of sounds that surround us and learn to navigate stress through mindful breathing. Join us to embark on a ...
09.27.2023 A 12-Minute Guided Visualization Meditation to Fill Your Cup This week, meditation teacher Carrington Kernodle Epperson leads us in a guided visualization meditation for self-care and self-compassion. This meditation helps us invite in abundance and inner peace, and reminds us that we have everything we need within us. This ...
09.21.2023 A 12-Minute Loving-Kindness Meditation to Anchor In Compassion This week, meditation teacher Enrique Collazo leads a guided loving-kindness meditation to practice compassion toward ourselves and all others. In our society, we’re often hard on ourselves and strive to reach the high expectations we set. Inevitably, we fall short ...
09.15.2023 A 12-Minute Meditation to Notice the Beauty Around Us—Even in the City This week, Kazumi Igus leads a guided walking meditation that invites you to slow down and rediscover the beauty of the natural world, even within the bustling urban environment. If you pay attention, you can hear the call of a ...
09.08.2023 A 12-Minute Meditation to Check in With Your Whole Self This week, Wholeschool Mindfulness Director, Ashley Williams shares a practice to help us check in with our minds, our bodies, our hearts, our energy, and our emotions. Earlier this year, Mindful partnered with WholeSchool Mindfulness to create a series of ...
09.01.2023 12 Minute Meditation: Exploring Challenging Emotions with Dr. Jud Brewer In this week's episode, we explore a unique approach to dealing with difficult emotions. Instead of pushing them away, we delve into the power of recognizing and embracing these emotions with kindness and curiosity. Join us this week as Jud ...
08.25.2023 A 12-Minute Meditation for Holding Your Problems with Compassion Embark on a journey of self-discovery and mental growth with the insightful guidance of clinical psychologist Diana Hill in this week's edition of 12 Minute Meditation. Dr. Diana Hill leads you through a meditation designed to sharpen your perspective-taking skills—an ...
08.04.2023 A 12-Minute Meditation for Finding Meaning with ACT in Action with Shamash Alidina This week, join mindfulness expert Shamash Alidina in this transformative 12-minute guided meditation, "Finding Meaning with ACT in Action," exclusively on mindful.org. Drawing from his acclaimed course "ACT for Beginners," Shamash will lead you through the 6 flexibility skills of ...
07.27.2023 A 12-Minute Meditation for Making Space With Your Breathe Join clinical psychologist Diana Hill this week as she takes you on a transformative journey of mindfulness and self-discovery. Embrace the soothing power of Thich Nhat Hanh's mantras from the revered Plum Village tradition as you begin with a gentle ...
07.21.2023 A 12-Minute Meditation for Strengthening Response Flexibility Join Dr. Reena Kotecha, creator of Mindful in Healthcare, in this week's practice, called the 'SOS Response' meditation. This practice uses guided visualization and mindfulness to enable response flexibility when you're experiencing a challenging situation or when you're in the ...
06.28.2023 A 12-Minute Meditation to Reconnect With Your Senses Join Shalini Bahl-Milne in this week's practice as she guides us through a practice to replenish our mental energy. By focusing on our senses, we can rest our thinking mind and fully experience the present moment. Feel the sensations in ...
06.17.2023 A 12-Minute Loving-Kindness Meditation to Tap Into Gratitude with Jessica Morey Join us for a transformative meditation led by Jessica Morey, as we explore the power of connecting with our own goodness. By anchoring ourselves in feelings of love and gratitude, we can cultivate a sense of loving-kindness and compassion that ...
06.09.2023 A 12-Minute Meditation for Finding Meaning in Pain with Diana Hill Join clinical psychologist Diana Hill as she takes us on a journey to uncover the profound meaning that can arise from our greatest pains. Drawing from her extensive experience straddling the realms of pain and meaning, Diana guides us through ...
06.01.2023 A 12-Minute Meditation for Healing Through Hope With Rose Felix Cratsley Join us this week as Rose Felix Cratsley shares powerful affirmations that nurture self-compassion, encourage personal growth, and bring about healing through hope. With a firm belief in the importance of mindfulness as a fundamental human right, Rose reminds us ...
05.18.2023 A 12-Minute Meditation for Synchronized Spinal Movement with Cara Bradley Join expert Cara Bradley for a transformative mindful movement practice, synchronizing mind and body through breath and spinal movement. This practice integrates mindfulness into movement, unlocking the power of the mind-body connection. Experience increased calmness, clarity, relaxation, and alertness. Cara ...
05.12.2023 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 ...
05.04.2023 12 Minute Meditation: 4 Ways to Savor the Dance of Cooking with Lynn Rossy Delicious means enjoyable, delightful, and pleasant—and we can bring that perspective into the kitchen as we cook. This week, mindful eating expert Lynn Rossy offers four ways to savor the dance of cooking. Lynn says Delicious is the term used ...
04.27.2023 12 Minute Meditation: A Laughter Yoga Practice to Get the Giggles Going with Elaine Smookler This week we're offering something a little different. Elaine Smookler guides a laughter yoga practice. The amazing thing about laughter is you don’t even have to really have something funny to laugh at. We can actually induce laughter as an ...
04.20.2023 12 Minute Meditation: Explore Your Habitual Reactions with Patricia Rockman This week, Patricia Rockman offers a practice to explore your habitual reactions. This meditation is about working with habits. In particular, our habitual reactions to difficult situations that commonly arise. These could be anger at being stuck in traffic, sadness ...
04.13.2023 12 Minute Meditation: Train Moment-to-Moment Awareness with Kimberly Brown Wisdom arises out of our mind’s capacity to be aware—which is not the same as thinking. Meditation teacher Kimberly Brown says, wisdom is a moment-to-moment awareness of what’s arising internally and externally. So, this week, Brown offers a practice to ...
03.30.2023 A Guided Walking Meditation for Daily Life with Mark Bertin Walking meditation can be a formal practice, like watching the breath, or it can be informal, simply bringing awareness to this everyday activity whenever we need to travel from point A to point B. It’s an opportunity to gather our ...
03.23.2023 A Guided Meditation to Find Your Flow with Nate Klemp The opposite of feeling checked out or distracted—the unfortunate reality for many—is the experience of flow state, bringing your skills and focus together to meet whatever challenge you face. This week, Nate Klemp offers a practice to rest in the ...
03.16.2023 12 Minute Meditation: A Soothing Yoga Flow to Help You Choose Yourself with Dianne Bondy Movement is a valuable ally in bringing more calm, focus, and clarity to our state of mind. So, this week, Dianne Bondy offers a soothing yoga flow to help you choose yourself. Gentle movement helps us tune in to the ...
03.09.2023 12 Minute Meditation: Practice the Power of the Long Exhale with Georgina Miranda When we lengthen the exhale, we’re better able to find our power and invite a sense of relaxation to high intensity movement. Longer exhales cause the vagus nerve to send a signal to your brain, activating the parasympathetic nervous system ...
03.02.2023 12 Minute Meditation: Rest in the Movement of Nature with Jeanne Corrigal Even when we’re sitting still, we can sense the movement of nature around us, full of moment-to-moment reminders of the continuous state of growth and life surrounding us. This week, Jeanne Corrigal offers a practice to rest in the movement ...
02.23.2023 12 Minute Meditation: Connect with Your Brave Heart with Boo Boafo There are countless ways we can shift our world for the better—whether it’s volunteering weekly in our communities, engaging someone in a compassionate conversation, joining an activist group, or creating art that envisions what positive change might look like and ...
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. ...

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