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 hardworking bodies deserve. Rashid is a writer, meditation teacher, and cofounder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands on November 23, or available in our shop at mindful.org.

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 know and even those we don’t know. Shelly Tygielski is a trauma-informed mindfulness teacher and author of the book, Sit Down to Rise Up: How Radical Self-Care Can Change the World. She teaches formalized self-care and resilience practices at organizations around the world, and is widely regarded as a self-care activist. In 2019, she was named one of the “12 Powerful Women of the Mindfulness Movement” by Mindful magazine. 

Show Notes: 

Find more from Shelly Tygielski here: 

Shelly Tygielski, Author at Mindful

Shelly Tygielski – Mindfulness and Meditation For All

Order our brand new gratitude journal here: Shop Mindful   

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 for Mindful Self-Compassion, Steve Hickman, guides us to uncover the wisdom of gratitude by noticing small things to be grateful for, then opening our awareness to the truth that everything and everyone—no matter how small—is interconnected. Might it be possible, Hickman says, to follow the words of the poet Mark Nepo when he said, "One key to knowing joy is to be easily pleased."

Show Notes:

More from Steve Hickman on mindful.org.

UC San Diego Centre for Mindfulness

Self-Compassion for Dummies

The Mindful Self-Compassion Program

And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 mindfulness, meditation and yoga and is president of the Center for Mindful Eating. She is also a health psychologist who specializes in mindful eating and developed a 10 week, empirically-validated ‘Eat for Life’ class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives.

Show notes:

Find more of Lynn Rossy here:

Savor Every Bite: Mindful Ways to Eat, Love Your Body, and Live With Joy

www.lynnrossy.com

And more from Mindful on our conversation podcast, Real Mindful.

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

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 elements within our own body. You can read more about Jeanne and her work at the intersections of mindfulness and Indigenous and tribal people in the December issue of Mindful magazine or at mindful.org.

Show notes:

Find more of Jeanne Corrigal here:

“All Our Relations: Four Indigenous Lessons on Mindfulness”

Jeannecorrigal.com

And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly sought after international transformation coach, public speaker, and management consultant.

Find more of Georgina Miranda here: 

Author Page, Georgina Miranda

This Woman Used Mindfulness to Climb Mt. Everest 

GEORGINA MIRANDA   

Sign up for our Leading Mindfully Newsletter here: https://mailchi.mp/b3bedcdfd930/leading-mindfully-newsletter-signups 

And more from Mindful on our conversation podcast, Real Mindful.

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

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 and find healing. Tara Brach is one of the 10 powerful women of the mindfulness movement highlighted in the August 2021 issue of Mindful magazine. She’s an internationally renowned teacher of mindfulness, meditation, and emotional healing, as well as the author of several books, most recently Trusting The Gold: Uncovering Your Natural Goodness.

Find more of Tara Brach here:

“10 Powerful Women of the Mindfulness Movement: 2021”

Trusting The Gold: Uncovering Your Natural Goodness

tarabrach.com 

And more from Mindful on our conversation podcast, Real Mindful.

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

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 new book Sit Down to Rise Up: How Radical Self-Care Can Change the World. She invites you to open your heart to community, forgiveness, and gratitude.

Find more of Shelly Tygielski here:

Radical Self-Care course and free book offer

Sit Down to Rise Up: How Radical Self-Care Can Change the World

Excerpts in the October issue of Mindful Magazine: “The Power of Sustainable Self-Care” and “Why You Need a Self-Care Plan”

Pandemic of Love

shellytygielski.com 

And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 a practice to help you hit reset and refresh. This practice can help you align with your intention and let go of what is no longer serving you. It can also help you create space around your emotions, so you can act in a way that corresponds with what you wish to bring into the world. 

Find more of Shalini Bahl-Milne here:

Shalini Bahl-Milne, Author at Mindful 

Find more about Mindful30 here: Mindful30 Challenge 2021 

And more from Mindful on our conversation podcast, Real Mindful and on mindful.org.

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

Find more about Mindful30 here: Mindful30 Challenge 2021 

And more from Mindful on our conversation podcast, Real Mindful and on mindful.org.

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

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 being told that tears are a sign of weakness, or that you should never show fear lest you be exploited, you understand how very difficult it is to communicate complex emotions like jealousy, resentment, or sorrow.” In this week’s episode, Dr. Reicherzer, author of The Healing Otherness Handbook, leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust.

Find more of Dr. Stacee Reicherzer here:

Drstacee.com

The Healing Otherness Handbook

Healing Otherness with Compassion (and Sass)

Guided Practices for Remembering How to Trust

A 15-Minute Guided Meditation on the Pride Flag

And more from Mindful on our conversation podcast Real Mindful and on mindful.org. 

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