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. 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 Top 10 Guided Meditations of 2022 Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Top Guided Meditations of 2022: Tune In to What Your Body Needs

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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Mental Health

This week, Melli O’Brien invites us to immerse ourselves in a Self-Compassion and Loving-Kindness meditation, a practice designed to soothe the nervous system and cultivate self-compassion through deep relaxation and warm, gentle affirmations. Under Melli's guidance, we will begin by settling into a comfortable posture, releasing tension, and focusing on mindful breathing to ground ourselves in the present moment.   Alongside today's meditation, we're excited to announce the upcoming launch of Melli’s Mindful Eating Course on Mindful.org. This 7-session audio course will teach you how to use mindfulness-based skills to give you a more healthy, enjoyable, and empowered  relationship with both food and with your body in just 15 minutes a day.   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 Melli O’Brien here: Melli O'Brien on Mindfulness.com Melli O'Brien's Website   And more from Mindful here: 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 yourwords@mindful.org.  

A 12-Minute Meditation for Self-Compassion and Loving-Kindness with Melli O’Brien

This week, Tovi Scruggs-Hussein invites us on a transformative journey through mindfulness aimed at racial healing and understanding our deep-seated biases. Through her guided meditation, we delve into the roots of implicit biases—those "carefully taught" lessons of childhood that subtly shape our attitudes and behaviors towards others. Tovi's approach fosters an environment of introspection and forgiveness, encouraging us to reflect on these ingrained prejudices and the impact they have on our interactions and societal structures.  This meditation is a key part of our Racial Healing Series, guided by Tovi. This series offers a space for reflection, vulnerability, and learning, aimed at dismantling racism through emotional intelligence and cultural humility. Each session, including today's, builds on mindfulness techniques to explore race and racism, fostering deep, systemic change through personal and collective healing. Join us as we navigate these critical topics with compassion and awareness, striving for a more inclusive and healed society. 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 Tovi Scruggs-Hussein here: Tovi Scruggs-Hussein on Mindful.org Tici'ess Racial Healing Allies   And more from Mindful here: 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 yourwords@mindful.org.  

A 12-Minute Meditation for Cultivating Compassion in Racial Awareness with Tovi Scruggs-Hussein

This week, Elaine Smookler invites us to explore the Mountain Meditation, a practice aimed at grounding us in the present moment through an upright and dignified posture, reminiscent of a mountain's enduring presence. With Elaine's guidance, we will embody the mountain's steadfast calm amidst the swirling winds and shifting clouds of life. Alongside today's Mountain Meditation, we're thrilled to highlight the relaunch of Elaine Smookler's engaging video course, Get Started with Mindfulness. Perfect for beginners and those looking to deepen their practice, this lively course offers step-by-step guidance to help you love your life more, have more fun, and be more present in body and mind. 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 Elaine Smookler here: Elaine Smookler on Mindful.org Elaine Smookler's Website   And more from Mindful here: 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 yourwords@mindful.org.  

A 12-Minute Meditation for Embracing Your Inner Mountain with Elaine Smookler

This week, Nadene Cherry will guide us through practices uniquely tailored for moments when the world demands more than we might be ready to give. Imagine standing at the edge of a calm lake early in the morning, the world around you just waking up, and you're about to step into an important day filled with challenges and opportunities. 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 Nadene Cherry here: Nadene Cherry Website   And more from Mindful here: 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 yourwords@mindful.org.  

A 12-Minute Meditation to Cultivate Calm and Clarity with Nadene Cherry

This week, Diana Hill invites us into a soothing space where we learn to embrace our uncomfortable feelings, much like finding shelter in a serene greenhouse while a storm rages outside. In this practice, guided by principles from Acceptance and Commitment Therapy (ACT), Dr. Hill helps us turn toward our emotions—be it anxiety, stress, sadness, or anger—with the kind of tender attention you might give a fragile seedling needing nurture to grow. Diana is also offering 10 free copies of her new book The Self-Compassion Daily Journal: Let Go of Your Inner Critic and Embrace Who You Are with Acceptance and Commitment Therapy to our listeners. If you’d like your own copy, head over to  https://signups.mindful.org/book-giveaway-the-self-compassion-daily-journal-dr-diana-hill/ before May 15th to enter for a chance to win.  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 Diana Hill here: Diana Hill on Mindful.org Diana Hill’s Website Diana Hill on Youtube   And more from Mindful here: 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 yourwords@mindful.org.  

Top Guided Meditations of 2022: Tune In to What Your Body Needs

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