12 Minute Meditation

Elisha Goldstein: A Nourishing Breath Meditation

Our guest this week is Elisha Goldstein. He brings us a guided meditation that uses the breath to create a place of safety and acceptance. This practice is designed to he

Shamash Alidina: A Meditation to Awaken the Joy of Feeling Small

Our guest this week is Shamash Alidina. He offers a guided practice to invite us to consider how feeling smaller can actually be a big relief. It's not that we diminish o

Diana Hill: Finding Meaning In Our Pain & Discomfort

Our guest this week is Dr. Diana Hill. She brings a guided practice to be with, care for, and notice the story that we bring to our emotional and physical pain. In this m

Thaddaeus Washington: A Music-Based Meditation for Rest & Relaxation

Our guest this week is Thaddaeus Washington, Mindful's featured Teacher of the Month for October.  He brings a new experience to our meditation lineup: a music-based me

Jörg Sprave: A Guided Forest Bathing Meditation

Our guest this week is teacher Jörg Sprave.  He leads a guided meditation called "I Am Nature." Designed to be done outdoors, this meditation is based on the Japanese p

Caverly Morgan: A Meditation for Unconditional Love When You're Struggling

Our guest this week is teacher Caverly Morgan.  She offers a sturdy, grounded place to come home to when we're struggling with feelings of failure, inadequacy, or insec

Shamash Alidina: "Beginner's Mind" Walking Meditation

Our guest this week is teacher Shamash Alidina.  He shares a simple technique for opening and strengthening your awareness and curiosity about everyday things. This wal

Vinny Ferraro: Directing Compassion Toward Ourselves

Our guest this week is teacher Vinny Ferraro.    He shares a beginner's metta or loving-kindness meditation that offers practice for the most common first step of met

Mark Bertin: A Guided Walking Meditation to Meet Uncertainty with Compassion

Our guest this week is also September's Teacher of the Month, Dr. Mark Bertin.  He offers a unique practice that uses sensory awareness and gentle movement to help meet

Janice Martellucci: Meditation for Transitions

Our guest this week is Janice Martellucci, Executive Director of Peace in Schools. As millions of students get ready to head back to school in the Northern Hemisphere, sh

Jeneé Johnson: Build Resilience by Staying in the Moment

Our guest this week is Jeneé Johnson. She brings us a meditation based on what she calls "staying on the spot." This meditation is designed to help you:  Notice when yo

Jon Kabat-Zinn: A Breathscape Practice for Cultivating Mindfulness

It is natural as finite human beings to want to feel certain. To our brains, certainty equals safety. It's normal to wish we could control the future, because uncertainty

Kelly Boys: A 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep

Stress and tension can easily build up in our bodies during busy days or weeks, and often we don't even realize how much that is affecting our ability to let go and fall

Rich Fernandez: A Meditation to Help Build Your Capacity to Navigate Difficulty

When we're facing disappointment or challenge, it's easy to default to negative narratives about who we are inherently: I'm a failure. What's wrong with me? I never do an

Stacee Reicherzer: A Meditation to Befriend Vulnerability

By definition, to feel vulnerable is to feel exposed and undefended. It's natural, in moments of emotional risk or tenderness, to feel the urge to pull back from vulnerab

Ed Halliwell: A Meditation for Resting in the Flow of Experience

This week, Ed Halliwell guides us through a practice to be with the inevitable moment-to-moment uncertainty of life. We can't control what's happening around us, but we c

Mark Coleman: A Grounding Practice to Focus Your Busy Mind

There are times when we're so busy thinking, planning, worrying, stressing that it's really hard to focus on the breath or the body, or whatever particular meditation obj

Elaine Smookler Laughter Yoga: A Gentle Movement Practice to Get the Giggles Going

Beyond just feeling good, laughter releases dopamine, serotonin, oxytocin, and endorphins, and also works on our heart, our lungs, our muscles, our thoughts, our behavior

Jessica Morey: A 12 Minute Meditation to Unhook from Negativity and Savor Joy

Joy aids us in waking up to our lives, and savoring is a practice that allows us to slow down, immerse ourselves in experience, and deeply appreciate the moment we're inh

Sharon Salzberg: A Meditation to Rest Your Attention

When we talk about attention, we often use active and extractive verbs: pay, give, court, leverage. In mindfulness, attention isn't a commodity to be used; it's a gift to