12 Minute Meditation

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. This week, Jud Brewer offers this simple exercise to help you shift your attitude toward what you're feeling. Curiosity is a helpful tool for engaging with our embodied experience, including emotions like sadness, anxiety, or any other unpleasant emotion.

Show Notes

Find more from Judson Brewer here:

Drjud.com

Unwinding Anxiety

Jud on mindful.org

And more from Mindful here:

The October 2022 issue of Mindful magazine: The Peaceful Mind Issue

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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].

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. By allowing ourselves to experience where tough emotions are present in the body, and opening up to them with love, we can cultivate a sense of peace and acceptance toward the imperfect nature of life. This meditation is guided by author and mindful self-compassion expert Kristin Neff. It's designed for dealing with really difficult emotions, so if you're feeling something very difficult right now, this may be a good meditation for you.

Show Notes

Find more from Kristin Neff here:

Self-compassion.org

Fierce Self-Compassion

Kristin on mindful.org

And more from Mindful here:

The October 2022 issue of Mindful magazine: The Peaceful Mind Issue

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].

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 what our difficult emotions or physical sensations may be telling us, using the acronym H.A.L.T. In a nutshell, H is for asking ourselves: Am I hungry right now? A means checking in to see: Am I angry or anxious, or otherwise dysregulated and activated? L stands for lonely: Am I feeling lonely in this moment? And T stands for: Am I tired?

Show Notes

Find more from Chris Willard here:

drchristopherwillard.com

Chris on mindful.org

And more from Mindful here:

The October 2022 issue of Mindful magazine: The Peaceful Mind Issue

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].

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 says. When we can accept that not everything is up to us, and let go of trying to control what we can't change, we can find more ease. This practice is a web extra in the October issue of Mindful magazine. In the feature, veteran journalist Caren Osten Gerszberg looks 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.

Show Notes

Find more from Kimberly Brown here:

Kimberly on Mindful.org

Meditationwithheart.com

Navigating Grief and Loss

Check out the October issue of Mindful Magazine here:

The Peaceful Mind issue: Calm Your Anxious Brain

And more from Mindful here:

More episodes of 12 Minute Meditation

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

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 across the United States to create the Mindful Healthcare Collective, which offers free online mindfulness sessions to healthcare workers, with topics including basic breath awareness, mindful eating, and even anti-racism work.

Show Notes:

Find more of Ni-Cheng Liang here:

Ni-Cheng Liang, Author at Mindful

ncliangmd.com

Meditate with Ni-Cheng in the Mindful30: a 30-Day Meditation Challenge

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

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. She is also a highly sought after international transformation coach, public speaker, and management consultant.

Show Notes:

Find more of Georgina Miranda here:

Author Page, Georgina Miranda

This Woman Used Mindfulness to Climb Mt. Everest

GEORGINA MIRANDA

Meditate with Georgina in the Mindful30: a 30-Day Meditation Challenge

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

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 years, Andres has taught yoga to diverse populations, including Baltimore City Public School, drug treatment centers, mental crisis facilities, homeless shelters, wellness centers, colleges, private schools, and other venues throughout the nation. He is also one of this year's teachers in our Mindful30 meditation challenge. Andres will be guiding practices based on easing stress with intentional breathing. If you want to know more about Mindful30, we'll link to it in the show notes for this episode.

Show Notes:

Find more from Andres Gonzalez here:

Holistic Life Foundation

Meditate with Andres in the Mindful30: a 30-Day Meditation Challenge

Andres on mindful.org

And more from Mindful here:

The August 2022 issue of Mindful magazine: The Happiness Issue

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].

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 creates pain and disconnection, and that pain and disconnection gets picked up by others." But paying attention isn't as easy as deciding to do it—it does take practice! So that's what this week's meditation is all about.

Show Notes:

Find more from Barry Boyce here:

Barry on mindful.org

Read his latest column in Mindful magazine, "What Happens If We Drop Our Illusions?"

Mindful30: 30-Day Meditation Challenge

And more from Mindful here:

The August 2022 issue of Mindful magazine: The Happiness Issue

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].

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 saw its devastating effects upon Black and brown communities; and we also saw protests and uprisings in response to racial injustice around the globe.

As an assistant professor in the Crime, Justice, and Security Studies program at The University of the District of Columbia and contemplative educator, Michelle weaves meditation, music, and introspective practices into her teaching to help facilitate student learning and growth and build community. This song helps Michelle restore.

You can close your eyes or lower your gaze while you listen to Michelle sing and then can continue to meditate, reflecting on Michelle's offering, until you hear the sound of the final bell.

Show Notes:

Find more from Dr. Michelle Chatman here:

Healing the Harm in Schools - TEDxUStreetWomen

Black Mindfulness Summit

10 Powerful Women of the Mindfulness Movement: 2022

And more from Mindful here:

The August 2022 issue of Mindful magazine: The Happiness Issue

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].

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 the strength of those who've come before us," she says. "Know that you can act from a place and space of groundedness and compassion. And this is what the world needs now."

Show notes:

Find more from Meena Srinivasan here:

meenasrinivasan.com

Transformative Educational Leadership

10 Powerful Women of the Mindfulness Movement: 2022

And more from Mindful here:

The August 2022 issue of Mindful magazine: The Happiness Issue

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].