This week, Jenée Johnson leads us in a guided meditation to encourage deep relaxation at any point during the day. With a reminder to listen to our bodies and acknowledge when it’s time for us to rest, she shares an effective technique known as quiet sitting to inspire us to simply be. Jenée Johnson is the program innovation leader at the San Francisco Department of Public Health, Mindfulness, Trauma and Racial Healing. Her goal is to improve her organization's ability to manage change, stay resilient, inspire growth and become a mindful culture that leads and serves with compassion. Show notes: Top 10 meditations of 2021:  Find more from Jenée Johnson here: &nbsp; And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: Welcome Deep Relaxation with Jenée Johnson

This week, Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if you are healing from perfectionism. We can start to notice whatever is happening within us and around us with curiosity and kindness. Cheryl Jones is a certified Mindfulness-Based Stress Reduction instructor and author who provides mindfulness training to businesses, organizations, retreat centers, and more. You can find the full list of top 10 guided meditations from 2021 at mindful.org. Show notes:    &nbsp;

12 Minute Meditation: Foster Self-Acceptance with Cheryl Jones

Dr. Cynda Hylton Rushton, the Anne and George L. Bunting Professor of Clinical Ethics and Professor of Nursing and Pediatrics at the Johns Hopkins University Berman Institute of Bioethics and Schools of Nursing &amp; Medicine, invites us to welcome whatever feelings are present right now and to trust what we discover in body and mind without judgment. Show notes:&nbsp;   Sign up for free:

12 Minute Meditation: A Practice to Reconnect with Yourself with Cynda Rushton

When we're under pressure, our ability to care and to lead can feel compromised. Mindfulness can provide a path to cultivate the focus and determination of grit and the care and calm of grace, to learn from growth and change. In this practice to arrive, breathe, and connect, Dr. Lili Powell, a professor at UVA Darden School of Business, offers space to fully arrive in the present moment and make a commitment to focusing on being right here, right now.&nbsp;

12 Minute Meditation: Arrive, Breathe, and Connect with Lili Powell

This week, Barry Boyce leads a practice for mindfulness of the body and our embodied experience because whatever is happening isn't happening in an abstract way—it's happening here in our bodies, so we have to return home to ourselves, to our body. This practice is drawn from a live, guided meditation session from Barry's new course called Come As You Are. Whether you're an experienced meditator or just beginning, it can be fun and refreshing to explore mindfulness with an experienced guide who knows that meditation doesn't have to fit any particular mold. Instead, it's a way of being that can bring a sense of presence and joy to your everyday moments. Show Notes: Find more from Barry Boyce here: &nbsp; Find Barry’s course, Come As You Are, here: &nbsp; And more from Mindful here:

12 Minute Meditation: A Meditation to Come Home to Your Body with Barry Boyce

This week, Mindful’s founding editor Barry Boyce leads a "touch and go" practice. In this practice, we're not trying to deal with the issues in our thoughts or with the difficult emotions that might be arising. There's nothing to solve. There's nothing to change. Instead, we're spending time with our mind in this way, and over time, our thoughts can become more transparent and have less power over us because we're fighting with them less.&nbsp; Show notes: Find more from Barry Boyce here: &nbsp; Find Barry’s course, Come As You Are, here: &nbsp; And more from Mindful here:  And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A "Touch and Go" Practice with Barry Boyce

This engaging meditation uses the energy and imagery of seeds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.&nbsp;  Show Notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a nonprofit organization that creates pioneering resources for social emotional awakening.

Seeds: A Guided Meditation for Kids

In this practice from Mindful founding editor Barry Boyce, we investigate the relationship between our heart and mind. What our heart feels is influenced by what our mind perceives, which is sometimes one of the reasons developing kindness, a loving heart, and compassion can be so challenging. The quality of the warmth and openness in our heart emerges not just from generating warmer feelings, but from developing a clearer view of what we’re seeing and how we’re processing the world. Once we’re aware of our preconceptions, we can loosen our grip on what we think we know and explore what’s true.&nbsp; Show Notes: Find more from Barry Boyce here: &nbsp; &nbsp;   And more from Mindful here:    Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A Practice to Explore What's True with Barry Boyce

This week, Kimberly Brown leads a practice to cultivate curiosity. We might not always think about curiosity as a part of mindfulness, but this powerful quality is what allows our everyday experiences, even the ones we really don't want to be having to get some breathing room and maybe even to shift in unexpected ways. Our curiosity practice can start with the simplest tools we have at hand: Our breath, our body, and our awareness.&nbsp; Show Notes Find more from Kimberly Brown here: &nbsp; Find Stephnie Domet’s article on mindfulness and curiosity here: &nbsp; And more from Mindful here: &nbsp;  And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: Cultivate Curiosity with Kimberly Brown

This week, John Taylor shares a five-step practice for finding some peace and freedom after trauma. John’s work as a mindfulness teacher is focused on racial equity and reconciliation initiatives. He is a Mindfulness-Based Stress Reduction teacher and serves as adjunct faculty for UCSD’s Center for Mindfulness. Here, he reminds us that we all have potential for healing and for positive change. All of this and more lies within each of us. This practice is featured in the April issue of Mindful magazine alongside a piece written by longtime journalist Robert Huber exploring how mindfulness can help survivors of gun violence navigate their pain and support post-traumatic growth, one breath at a time. You can find it now on newsstands or at .&nbsp; Show Notes: Find more from John Taylor here:  And more from Mindful here:     Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: Uncover the Potential for Healing with John Taylor

When we're aware that events of war and injustice are unfolding wherever we are in the world, we often feel a powerful sense of connection with those who are at the center of the conflict. This week, the invitation with this practice is to put aside ideas and concepts about differences, shame, fear, survival, and to simply see if you can begin to develop a felt sense of common humanity—that all of us wish for happiness and freedom from suffering. Show Notes: Find more from Steve Hickman here:  And more from Mindful here:   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A “Just Like Me” Compassion Practice with Steve Hickman

This week, Dr. Sará King offers a practice to explore, "don't know mind"— an idea that is sometimes used in meditation to evoke a sense of curiosity. So in this practice, we'll explore what it's like to approach the world with a don't know mind. How does that land in the body? What is it like to explore not knowing, not being quite certain? Show Notes: Find more from Dr. Sará King here:  And more from Mindful here:     Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing . &nbsp;

12 Minute Meditation: Approaching the World with a "Don't Know Mind" with Sará King

This engaging meditation uses the energy and imagery of the four elements to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.

An Earth, Air, Fire, Water Meditation for Kids

This week, Shalini Bahl-Milne shares a practice to replenish our energy.&nbsp;If we draw from a pool of resources without replenishing them, we can begin to feel depleted—our brain gets sluggish, and we don’t make good decisions. By resting our attention on our senses, we are taking a moment to reconnect with ourselves and feel fully present. This practice was featured in the April issue of Mindful magazine as part of a three-day at-home retreat designed by Shalini and other veteran mindfulness teachers Mark Bertin and Tovi Scruggs-Hussein.&nbsp; Show Notes:&nbsp; Find more from Shalini Bahl-Milne here:  And more from Mindful here:      Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: Return to Your Senses with Shalini Bahl-Milne

Mindful managing editor and your regular 12 Minute Meditation host Stephanie Domet leads a mindful writing practice for settling into your body, noticing your surroundings in a real or imagined setting, and using your experience as a writing prompt. This practice is drawn from Stephanie's new course, Mindful Writing. She shares tips, practices, and prompts to strengthen your existing writing practice, or discover a new creative outlet. Show Notes:&nbsp; Find more from Stephanie Domet here:   And more from Mindful here:    Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A Mindful Writing Practice with Stephanie Domet

This week on 12 Minute Meditation, Jenée Johnson leads a practice to remind us that we are enough.​​ In this practice, Jenée offers five affirmations that are designed to help us be more compassionate toward ourselves, and in turn build a solid base to be more compassionate toward others. Show Notes: Find more from Jenée Johnson here: &nbsp; And more from Mindful here:   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: You Are Enough with Jenée Johnson

As this week’s meditation teacher Mark Coleman says, "We know being in nature is good for us, but how do we put this into practice in a way that will really serve and nurture us?" This is a question we address in the June issue of Mindful, and in our new course, Nature Meditations. And with Earth Day happening this week, it seems like the right time to get outside and appreciate what the natural world offers. Show Notes: Find more from Mark Coleman here: &nbsp;    And more from Mindful here:     Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A Meditation on Abundance in Nature With Mark Coleman

In this practice, Sharon Salzberg invites us to allow ourselves to feel our emotions, notice the sensations that arise in our body, and forgive ourselves for what we feel. And while your mind might wander during the meditation, Salzburg reminds us that it is always possible to let go and begin again. This practice is featured in the June issue of Mindful magazine, which you can find on Mindful.org or at a newsstand near you.&nbsp;  Show Notes Find more from Sharon Salzberg here: &nbsp; Read the June issue of Mindful magazine here:&nbsp;  &nbsp;And more from Mindful here:   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: How to Navigate Difficult Emotions with Sharon Salzberg

As Mark Coleman says, listening is a beautiful doorway to the present moment, a tuning in to what’s here. With listening practice, we develop the qualities of receptivity, relaxation, and a sense of naturalness. We don’t need to make much effort to hear anything. A sound arises and is known quite easily and naturally in awareness. So, with this particular meditation, we can cultivate a sense of ease, receptivity, and openness. We allow the sounds to be the locus for our attention, simply present to the ebb and flow in the soundscape. Shownotes: Find more from Mark Coleman here: &nbsp;    And more from Mindful here:     Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing . &nbsp;

12 Minute Meditation: A Nature Meditation for Being in the Moment with Mark Coleman

Life doesn't always serve us exactly what we want. Sometimes it offers pain, confusion, and sorrow. There's no way to stop those circumstances, nor to stop the difficult emotions that might arise alongside them. This week, Frank Ostaseski offers a meditation to investigate all of the circumstances of our lives with curiosity, and that can help us welcome everything that comes, or at least allow it. When we allow what is to simply be, we relieve ourselves of the suffering that can get heaped on top of our moments of difficulty. That extra suffering is optional, even if the difficult causes and conditions are not. Show Notes: Find more from Frank Ostaseski here: &nbsp; &nbsp;  Read Kate Bowler’s essay:  Read the June issue of Mindful Magazine here:&nbsp;  &nbsp;And more from Mindful here:   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: Let Curiosity Lead the Way with Frank Ostaseski

This week, Rose Felix Cratsley offers a meditation to honor equity by uplifting and celebrating the power of pausing together. In this mindfulness framework, each letter of the word BREATH serves to remind us of our responsibility to ourselves and to others to honor and promote equity. So she invites us to breathe, renew, exercise equity, activate and advocate, trust the power, and heal. Rose Felix Cratsley is the founder and president of Ivy Child International, a nonprofit that develops global mental health initiatives for children, families, and communities. She is also featured in our annual list of powerful women in the mindfulness movement. You can find that feature in the August issue of Mindful Magazine&nbsp;later this month. Show Notes: Find more from Rose Felix Cratsley here:  &nbsp; And more from Mindful here:   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A Meditation to Honor Equity with Rose Felix Cratsley

Learning to tune in to our own vulnerability is an act of courage that allows us to form deeper, more genuine relationships. In the August 2021 issue of Mindful magazine, Dr. Stacee Reicherzer wrote, “If you’re someone who grew up being told that tears are a sign of weakness, or that you should never show fear lest you be exploited, you understand how very difficult it is to communicate complex emotions like jealousy, resentment, or sorrow.” In this week’s episode, Dr. Reicherzer leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust. Show Notes:     Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A Meditation to Befriend Vulnerability with Dr. Stacee Reicherzer

We live in a world of constant change and this week, Aden Van Noppen invites us to find what roots us. Aden is the founder and executive director of Mobius, a collaboration between leading neuroscientists, meditation teachers, and technologists to work toward the creation of digital technology that enhances our individual and collective well-being. Aden is also one of the 10 powerful women of the mindfulness movement 2022, and here she guides a meditation on impermanence. Show Notes: Find more about Aden Van Noppen here:   Check out the August issue of Mindful Magazine here:&nbsp;  And more from Mindful here:   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: Find Stability Amid Change with Aden Van Noppen

Renda Dionne Madrigal is a licensed clinical psychologist and registered drama therapist. She is Turtle Mountain Chippewa, and specializes in embodied mindfulness-based practices. This week she's sharing one of the practices from her book, The Mindful Family Guidebook, called North Star Breathing. Show Notes: Find more about Renda Dionne Madrigal here:   Check out the August issue of Mindful Magazine here:  And more from Mindful here:  Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing .

12 Minute Meditation: A Breathing Meditation with Renda Dionne Madrigal

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."

Body Scan Meditation

5-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC. 

For more: http://ggia.berkeley.edu/practice/mindful_breathing#data-tab-how

5-Minute Breathing Meditation

15-minute loving-kindness meditation from Emma Seppala Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and author of "The Happiness Track."

mindful.org

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