12 Minute Meditation

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 extends beyond ourselves and into the world. In this practice, Jessica guides us through various steps to deepen our connection with ourselves and others. Starting with listening to our bodies and surrendering to gravity, we embrace the support and kindness within and around us. Placing a hand on our body, we offer soothing and supportive gestures throughout the practice. Through breath and intention, we wish ourselves well and explore phrases of loving-kindness and self-compassion. We allow these well wishes to permeate our being, bathing every cell of our body in happiness and ease. With our hearts overflowing with love and gratitude, we shift our focus to someone in our lives who effortlessly inspires love. We extend our well wishes to them, hoping for their well-being, happiness, and ease. As we conclude this meditative journey, we carry the warmth of loving-kindness and compassion with us, ready to face the world with open hearts and open minds. Tune in to this episode and embrace the transformative power of connecting with your own goodness.

Find more from Jessica Morey here: jessicamorey.org

www.mindful.org/author/jessica-morey/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 a thought-provoking experiment. Through a series of activities, we explore the discomfort we feel and the significance these activities hold in our lives. From saying no when overwhelmed to engaging with opposing political views, Diana skillfully highlights the inherent connection between pain and meaning.

Discover how a meaningful life is not devoid of pain but rather intertwined with it. Engaging in purposeful activities often brings discomfort, yet this discomfort can serve as a source of pleasure and growth. Diana shares insights from experts, revealing how contrast, self-reflection breaks, and the signaling of strength contribute to finding pleasure in pain.

Learn how pain plays a vital role in our brain's dopamine balance and why skillfully choosing pain in service of what matters to us can lead to a more fulfilling life. Diana introduces six strategies to expand our flexibility in the face of discomfort, such as embracing the power of choice, turning up the meaning dial, and staying present in the moment. She guides us to physicalize our discomfort, expand our perspective, and transcend our self-centered mindset to cultivate compassion and interconnection.

Don't miss this captivating episode that will challenge your understanding of pain, meaning, and the transformative possibilities that arise when we wholeheartedly embrace our full range of experiences.

Show notes

Find more from Diana Hill, PhD here:

Drdianahill.com

http://yourlifeinprocess.com/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 that we enter this world with openness and curiosity, yet often find ourselves burdened by self-judgment, criticism, fear, and anxiety.

Rose is the visionary founder and president of Ivy Child International, a remarkable non-profit organization dedicated to creating global mental health initiatives for children, families, and communities. Through their impactful work, Ivy Child International strives to improve the well-being of individuals worldwide.

Tune in to discover affirmations that will empower you to embrace self-compassion, foster growth, and find solace in the transformative power of hope. Rose's wisdom and experience will guide you on a journey of healing, as you navigate the challenges of life with renewed strength and resilience.

Show notes:

Find more from Rose Felix Cratsley here:

Ivy Child International

https://www.mindful.org/author/rosefelixcratsley/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 Bradley, renowned in mindful movement, guides you through spinal alignment with breath, followed by seated observation. Explore subtle sensations and body boundaries in the first half. In the second half, sit and notice thoughts, emotions, and sensations without judgment.

Cara Bradley's practice offers a holistic approach, enhancing physical alignment, flexibility, body awareness, and mental resilience. Embark on this journey, guided by Cara Bradley, and embrace the profound benefits of mindful movement in just one session. Harmonize mind and body, transforming your well-being.

Show notes:

Find more from Cara Bradley here:

https://www.carabradley.net/

https://www.mindful.org/author/cara-bradley/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 address in our course, Nature Meditations. And with Spring blossoming around us, it seems like the right time to get outside and appreciate what the natural world offers.

Show Notes:

Find more from Mark Coleman here:

markcoleman.org

Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery

Make Peace With Your Mind

From Suffering to Peace

And more from Mindful here:

Nature Meditations course

More episodes of 12 Minute Meditation

The Real Mindful Podcast

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 to describe the type of food she hopes to eat, but also the way in which she moves.

For this practice, find a quiet spot to listen and visualize with Lynn's guidance, or, bring this podcast with you into the kitchen when you go to cook your next meal. When Lynn's instructions end, you can continue to meditate, journal, or cook, reflecting on Lynn's offering, until you hear the sound of the final bell.

Show notes

Find more from Lynn Rossy here:

lynnrossy.com

mindful.org/author/lynn-rossy

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 experience and the body will still release the same endorphins. This gentle movement exercise is Elaine's foolproof way to induce laughter. It is based on the Hawaiian word "Aloha," a nice vowel-y word that opens the mouth and throat just by saying it. You can practice alongside Elaine, then, when the laughter yoga ends, find a comfortable position where you can continue to meditate or journal, reflecting on Elaine's offering, until you hear the sound of the final bell.

Show notes

Find more from Elaine Smookler here:

Elainesmookler.com

mindful.org/author/elaine-smookler

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 at not getting what we want, or frustration when dealing with companies that keep us on hold for what feels like eternity. Whatever it may be, mindfulness practices can help us deal with our habitual reactivity in more skillful ways.

Show notes

Find more from Patricia Rockman here:

patriciarockman.com

mindful.org/author/patricia-rockman

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 train our awareness. It begins with developing concentration, which allows us to let go of our thoughts and our plans and be in this moment.

Show Notes

Find more from Kimberly Brown here:

meditationwithheart.com

mindful.org/author/kimberlybrown

And more from Mindful here:

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 awareness which so often becomes distracted or even stuck when the mind is left to its own devices. Whether moving between floors of a building, on a city street, or in the woods, Mark Bertin offers this opportunity to guide ourselves out of the distracted autopilot we live in throughout so much of our day. So take a break and boost your mood with this simple walking meditation.

Show Notes

Find more from Mark Bertin here:

developmentaldoctor.com

Mark on mindful.org

And more from Mindful here:

Mindful.org

The April 2023 issue of Mindful magazine: The Joyful Movement Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].