This week, we revisit one of our Top 10 Guided Meditations of 2024, led by Nate Klemp, PhD. Nate, a founding partner at Mindful and the co-author of The 80/80 Marriage, brings us a powerful practice to help expand our perspective.

In the hustle and stress of daily life, it’s easy for our focus to narrow, locking us into a tight, “soda straw” view of the world. This can make challenges feel larger than life, leaving little room for possibility or ease. Nate’s meditation invites us to shift our perspective—to move from this contracted view to a panoramic awareness. 

We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more.

Want a chance to WIN a free year of Mindful Premium? Simply visit: https://signups.mindful.org/win-premium/ and enter your email today.

This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer!

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Show Notes

Find more from Nate Klemp here:

Nate Klemp on Mindful.org

Nate Klemp’s Website

80/80 Marriage

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This week, we’re revisiting one of our Top 10 Guided Meditations of 2024, led by Carley Hauck. This meditation is an invitation to notice the emotions that arise during difficult moments, to meet them without judgment, and to hold them with tenderness.

We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more.

Want a chance to WIN a free year of Mindful Premium? Simply visit: https://signups.mindful.org/win-premium/ and enter your email today.

This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer!

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Carley Hauck here:

Carley Hauck on Mindful.org

Carley Hauck's Website

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

This week, Jenée Johnson invites us to come home to our hearts during the holiday season. Through a simple heart-centered practice, we’ll focus on our breath, cultivate calm and appreciation, and create space to rest and renew. This meditation helps us honor the season’s challenges and beauty while finding strength in self-love and care. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more.

Want a chance to WIN a free year of Mindful Premium? Simply visit: https://signups.mindful.org/win-premium/ and enter your email today.

This giveaway is our way of saying thank you for being part of our amazing community. We can’t wait for you to explore everything Mindful Premium has to offer!

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Jenée Johnson here:

Jenée Johnson on Mindful.org

Jenée Johnson's Website

And more from Mindful here:

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

This week, Melli O’Brien guides us in a practice that invites us to pause and reconnect with the simplicity of being. In the midst of life’s noise and distractions, this meditation creates space to step back and truly listen. By exploring the sensations of the body, the natural rhythm of the breath, and the sounds surrounding us, we’re reminded that peace is found in awareness, not in controlling what’s around us.

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Show Notes

Find more from Melli O’Brien here:

Melli O'Brien on Mindfulness.com

Melli O'Brien's Website

And more from Mindful here:

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This week, we’re bringing back a past episode from Dr. Mark Bertin, and it couldn’t come at a better time. As the holiday season ramps up—whether it’s preparing for the celebrations ahead or simply managing the hustle and bustle—it’s easy to feel caught up in the stress of planning, perfection, and endless to-do lists. This meditation is a chance to pause, take a breath, and let go of any unrealistic expectations we we may be carrying.

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Show Notes

Find more from Mark Bertin here:

Mark Bertin on Mindful.org

Mark Bertin Website

And more from Mindful here:

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This week, Steve Hickman guides us in a meditation to cultivate gratitude for the small things that often go unnoticed in our daily lives. It’s easy to get caught up in longing for what we don’t have, which can lead to a cycle of dissatisfaction and striving. In this practice, we’re invited to pause, let go of striving, and open our hearts to the joy and wisdom already present in the seemingly simple moments around us.

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Show Notes

Find more from Steven Hickman here:

Steven Hickman on Mindful.org

Dr. Steven Hickman’s Website

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This week, Rose Felix Cratsley leads us in a meditation to pause and honor equity—a practice that invites us to celebrate the power of slowing down together. Pausing offers us a chance to reflect on what it means to belong, to trust in the strength of renewal, and to hold space for healing. It’s a moment to connect with ourselves and each other, recognizing the profound impact of small, intentional breaths as steps toward creating a more inclusive and equitable world.

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Show Notes

Find more from Rose Felix Cratsley here:

Rose Felix Cratsley on Mindful.org

Ivy Child International 

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This guided meditation from Dr. Mark Bertin reminds us that we don’t have to pretend everything is fine or be calm all the time. Instead, being mindful in difficult times can look like carving out a moment to settle before we decide what comes next. This is a walking meditation that supports us in cultivating a balanced perspective. While we accept what we can’t change right now, we can also choose our next steps from a place of compassion and wisdom.

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Show Notes

Find more from Mark Bertin here:

Mark Burton on Mindful.org 

How Children Thrive by Mark Bertin

Developmental Doctor

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This week, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us to bring awareness to these feelings, accepting ourselves without judgment and affirming our worth. With each stage, we cultivate a sense of warmth and resilience, creating space to move beyond self-doubt and reconnect with our inner strength. This practice offers us a chance to release the hold of self-criticism, embracing a more gentle, patient approach toward ourselves.

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Show Notes

Find more from Angela Stubbs here:

Angela Stubbs on Mindful.org

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This week, Frank Ostaseski guides us through a meditation that invites us to let curiosity lead. Life doesn’t always bring what we desire—instead, it can deliver pain, uncertainty, and even sorrow. While we can’t always change these circumstances or the emotions that arise with them, we can choose to meet them with an open curiosity. When we do, we create space to welcome, or at least acknowledge, whatever comes our way. This openness helps us release the added suffering that often follows tough moments, reminding us that while life’s challenges are inevitable, the suffering we add to them is optional.

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Show Notes

Find more from Frank Ostaseski here:

Frank Ostaseski, Author at Mindful 

Zen Hospice Project 

Metta Institute

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