12 Minute Meditation

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

Emily Jane: Embodied Compassion for Difficult Emotions

One of the core principles of mindfulness practice that can be a challenge for people is the notion that it actually makes more sense to accept our emotions rather than r

Cara Bradley: A 12 Minute Meditation to Make Movement Mindful

Our bodies come in all varieties, and we all have different interests, skills, and abilities. As today's teacher Cara Bradley observes, movement of any kind—from the slig

Barry Boyce: A Mindfulness Meditation for Beginners

This week, Mindful founding editor Barry Boyce reminds us of the basic why behind mindfulness meditation: We get off-kilter at various times throughout the day, and we ne

Juliana Sloane: A Meditation to Bring Comfort and Kindness to Pain and Illness

Learning to live with pain and illness is challenging, arduous work. Often, people can go for months or even years without sufficient answers. Life gets turned completely

Shalini Bahl: A Meditation on the Art of Stopping (Extended Version)

We often think of mindfulness and meditation as sustained states—when in reality, it's just a collection of micro-moments of stopping, breathing, really noticing our own

Shalini Bahl: The Art of Stopping (Micro-Practice Version)

You can find the extended 20-minute version of this meditation here.  Want to explore how micro-practices can help shift your patterns in your real everyday life when y