This week, Georgina Miranda shares a guided practice to help us feel more grounded and at ease, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly sought after international transformation coach, public speaker, and management consultant. Show Notes:&nbsp; Find more of Georgina Miranda here:&nbsp;  &nbsp; &nbsp;&nbsp;&nbsp;  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 Bring You Home to Yourself with Georgina Miranda

When painful emotions are circling all around, our instinct is often to reach for external reassurance.&nbsp; In this practice, law professor and author Rhona Magee offers a gentle reminder that the key to calm starts with a simple pause—and we get to choose that.&nbsp;&nbsp; Rhonda V. Magee is a professor of law at the University of San Francisco. Also trained in sociology and Mindfulness-Based Stress Reduction (MBSR), she is a highly practiced facilitator of trauma-sensitive, restorative MBSR interventions for lawyers and law students, and for minimizing the effects of social-identity-based bias. Magee has been a visiting scholar at the Center for the Study of Law and Society and a visiting professor of law at the University of California, Berkeley. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Rhonda Magee . Go Deeper Working with challenging, painful emotions is at the heart of mindfulness practices. It’s counter-intuitive, but the key to alleviating the suffering that often accompanies feelings like fear, rage, grief, or jealousy is not to fix or overcome them, but to move toward them with compassion and curiosity. To learn more about building this mindful skill, check out these articles:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   For another meditation, here’s  you can try.&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 .

Peace Begins With Me: A 12-Minute Meditation

What do you do when you’ve made a plan, you’ve done everything you can to make it work…and things still don’t turn out the way you hoped? In frustration and disappointment, it’s easy to focus on what’s wrong.&nbsp; This exercise—adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and led by mindfulness coach Priti Patel—offers a quick way to realign toward what is working, which can help us settle and give us clarity.&nbsp;&nbsp; Nate Klemp, PhD, is coauthor of . He is a former philosophy professor and a founding partner at Mindful. He is also coauthor of The 80/80 Marriage: A New Model for a Happier, Stronger Relationship and Start Here, a New York Times bestselling guide to mindfulness in the real world. Nate received his BA and MA from Stanford University, and his PhD from Princeton University.&nbsp;&nbsp; The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Nate Klemp . Go Deeper Gratitude is a game-changer. It’s so much more than just trying to scare up happy feelings—it’s actually a practice that can rewire our brains, shift our neurochemistry, and improve our relationships over time. For more info on this small-but-mighty skill, check out these resources from Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   For more practice, here’s  you can try.&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 .

A 12-Minute Meditation to Rewire Your Brain for Optimism

The nature of the mind is to make thoughts. All day long, mostly without our even noticing, the mind is generating thousands of thoughts. People often misunderstand mindfulness and meditation as ways to control or even stop our mind’s churning—but that isn’t even really possible.&nbsp; With mindful attention, we can learn to notice and be aware of what our minds are up to, and that awareness is what gives us agency and opens new doorways to interior peace. In this meditation, teacher Vinny Ferraro guides us through a practice to see thoughts clearly as they arise, gently note them, and then return to the breath and body. Vinny Ferraro has been a practitioner of insight meditation (vipassanā) since the early 1990s. He is a co-Founder of the Dharma Punx and co-Guiding Teacher of Against the Stream Buddhist Meditation Society. He is also a nationally recognized leader in designing and implementing interventions for at-risk adolescents and is currently Senior Trainer for Mindful Schools. In 1987, he began leading groups in drug rehabilitation centers, juvenile halls, and halfway houses. In 2001, he began teaching for Challenge Day, a nationally recognized, social &amp; emotional learning program, eventually becoming their Director of Training and leading workshops for over 110,000 youth on four continents. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Vinny Ferraro . Go Deeper Learning how to witness our mind without over-identifying with everything it comes up with is one of the most challenging parts of mindful practice. But it also yields some of the biggest benefits for our overall well-being. If you want to learn more about this foundational mindful skill, check out these resources from Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   For more practice on working with thoughts, here’s another meditation you can try: .&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 .

A 12-Minute Meditation on Our Relationship to Thoughts

We often imagine that our actions are the result of choice and awareness, which means that we can be extra critical of ourselves when we’re struggling with habits that aren’t serving us. But researchers in the science of habit and craving have found that much of our decision-making process is the result of unconscious neuro-chemical loops that reinforce themselves over time.&nbsp; In this meditation, author and researcher Judson Brewer introduces a thoughtful way to bring genuine awareness and choice back into the equation when cravings arise.&nbsp; Judson Brewer, MD, Ph.D. (“Dr. Jud”) is a New York Times best-selling author and thought leader in the field of habit change and the “science of self-mastery,” who blends over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives — with the goal of reducing suffering in the world at large. Dr. Jud is the director of research and innovation at Brown University’s Mindfulness Center, where he also serves as a professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University.&nbsp; The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  About the Teacher Find more from Judson Brewer . Go Deeper Learning how to witness our mind without over-identifying with everything it comes up with is one of the most challenging parts of mindful practice. But it also yields some of the biggest benefits for our overall well-being. If you want to learn more about this foundational mindful skill, check out these resources from Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   For more practice on working with thoughts, here’s another meditation you can try: .&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 .

A 12-Minute Meditation to Get Curious About Your Cravings

Having chronic pain often feels incredibly lonely. You might not know anybody else who has the same condition. In addition, most people you're close to, even though they might be well-intentioned, might not understand what you're going through.&nbsp; But the fact is that probably thousands and thousands of people all over the world know exactly what you're feeling. In this meditation, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who understand your experience.&nbsp; Christiane Wolf, MD, PhD is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She is the author of Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind and the co-author of the classic training manual for mindfulness teachers, A Clinician's Guide To Teaching Mindfulness. Christiane is the lead-consultant and teacher trainer for the VA’s (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Christiane Wolf . Go Deeper Living with chronic conditions is one of the most difficult challenges to face—the effects are never just physical. While mindfulness is never a cure-all for pain or illness, it can offer relief in sometimes-surprising ways. To learn more about how mindful practices can ease suffering in mind and body, check out these articles from the archive:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   For more practice using meditation to be with your body, even when it’s in pain, here is a meditation from pain expert Vidyamala Burch: .&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 .

A Meditation to Meet the Body In Pain

Forgiveness is almost never a one-and-done action. Whether what we’re forgiving is big or small, our own error or someone else’s—most often, there are residual feelings of anger, hurt, or resentment to contend with.&nbsp; In this guided practice, Mark Bertin addresses this tendency to compound our suffering when we hang onto these difficult emotions. He offers a way to gently surrender this extra emotional baggage so that we can fully experience the healing that forgiveness offers. Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics. He’s a regular contributor to Mindful.org and Psychology Today. He is the author of  (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit . The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Dr. Mark Bertin . Go Deeper Forgiveness is one of the most challenging mindful qualities to develop. Understandably, we want to feel seen and heard in our pain, and we don’t want to feel like we’re being walked over or making excuses for harmful behavior. From a mindfulness perspective, forgiveness holds all of these experiences in a kind of loving tension, allowing the complexities to surface. To learn more about what forgiveness is (and isn’t) and how to nurture it in your daily life, check out these resources from the website:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   If you’re at the very beginning of the process and want help getting started on your forgiveness journey, try this practice: .&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 .

A Forgiveness Meditation to Let Go of Added Suffering with Mark Bertin

As today’s teacher notes, self-compassion is different from self-esteem. Relying on building up our self-esteem tends to lead us to need a lot of external validation in order to feel ok. Instead, self-compassion is the idea that even with all of our flaws, we can still care about ourselves and see ourselves as infinitely worthy of love and belonging.&nbsp; In this extended 30-minute practice, mindfulness teacher Diana Winston guides us through a process to get familiar with our self-judging voice and how we relate to our flaws, so that we can nurture compassion and recognize our own worthiness. Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and author of several books including The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness. Note that there is an extended silent pause in the middle of this recording to give extra time to practice.&nbsp; The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Diana Winston . Go Deeper We all have an interior voice that keeps a running commentary on everything we do. Occasionally that voice is encouraging or kind, but often it isn’t. The thing is, most of us aren’t even consciously aware of this constant internal chatter. We just think it’s reality. Mindfulness gives us the tools to notice, recognize, and work with this mental monologue in ways that improve our ability to learn from mistakes, be accountable, make amends, and grow as people. To learn more about the Inner Critic and how to tame it, check out these resources from the website:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   And for more ways to work with that pesky internal voice, try this practice: . 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 .

A Meditation for Working With Our Self-Judging Voice with Diana Winston

The start of the holiday season can be amazing: festive energy, time with loved ones, and delicious food. But it can also be super stressful.&nbsp; This week, we’re offering a quick practice from Shamash Alidina that you can turn to when you’re in the thick of it. It’s not the usual 12 minutes, but it’s perfect for when you’re running errands, preparing for visitors, or just need a moment to gather yourself. Shamash Alidina is best known as the internationally bestselling author of 10 books including Mindfulness For Dummies and The Mindful Way through Stress. He frequently pops up in newspapers, magazines, and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He’s been teaching mindfulness full-time since 2010. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Shamash Alidina . Go Deeper For additional resources on how to manage the stress of the Holiday season (or anytime), check out these articles on Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   &nbsp;   And for another meditation you can use when Holiday stress shows up, try this practice: &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;

Stress SOS: A Quick Practice When You Need It Most with Shamash Alidina

Sometimes seasons of intense suffering show up in our lives—no warning, no easy answers.&nbsp; This week, mindfulness teacher Vanessa Hutchinson-Szekely shares a tender meditation for those in the middle of pain. Based on her own experience with an extended episode of chronic back pain, she offers a moment of reprieve and caring attention to release tension and open to the possibility of joy.&nbsp; Vanessa Hutchinson-Szekely is a California-French educator, writer and mindfulness advocate. As the founder of “Big Belly Breathing,” including a podcast and YouTube channel, she offers mindfulness joy resources in English and French for kids and adults alike. Vanessa writes regularly, recently authored the Joy Burst journal, and teaches yoga throughout The City, bringing her passion for well-being to diverse communities. Feel free to connect with her for inquiries or discussions; she’s eager to engage with fellow health enthusiasts and life lovers. Find her at www.bigbellybreathing.com. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Vanessa Hutchinson-Szekely . Go Deeper For additional resources on finding moments of calm in the midst of suffering, check out these articles on Mindful.org:      &nbsp;   &nbsp;      &nbsp;   And for another meditation you can use when pain flares, try this practice: &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 .

A Meditation for Easing Pain and Inviting Joy with Vanessa Hutchinson-Szekely

Savoring is a practice of intentionally slowing way down and paying attention to what’s right in front of us—whether that’s a conversation, an unexpected moment of connection, or a favorite dessert.&nbsp;&nbsp;&nbsp; Savoring is also a natural way to balance the frenetic pace of the Holiday season. In this meditation, Elaine Smookler shows us how to pause and tune into our senses as a way to notice and appreciate what’s happening in and around us.&nbsp; Elaine Smookler has been a mindful practitioner for over 20 years and is a mindfulness teacher and registered psychotherapist to individuals and corporate clients.&nbsp; The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Elaine Smookler . Go Deeper Savoring is a quality that we can nurture in our whole lives. It makes good moments sweeter, and it helps us through seasons that feel strained or uncertain. For more on how to take time to appreciate each moment more, check out these articles on :   &nbsp;   &nbsp;&nbsp;   &nbsp;   &nbsp;   And for another way to practice what it feels like to savor, try this walking meditation: &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 .

Gratitude Practice: Savor the Moment by Tapping into Your Senses with Elaine Smookler

The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation.&nbsp; This extended guided practice with Dr. Christiane Wolf offers a quiet respite that can help you identify what you need, move to care for yourself, and navigate stress that may arise.&nbsp;&nbsp; Christiane Wolf, MD, PhD is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She is the author of Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind and the co-author of the classic training manual for mindfulness teachers, A Clinician's Guide To Teaching Mindfulness. Christiane is the lead-consultant and teacher trainer for the VA’s (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Christiane Wolf . Go Deeper If the Holidays aren’t always merry and bright for you, please know you’re not alone. For support, check out these articles on Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   &nbsp;   And for more practices to help you find calm in the chaos, check out: &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 .

A Meditation to Release & Ease Holiday Stress with Christiane Wolf

If you’ve grown weary of traditional resolutions, but you still carry a glimmer of hope that positive change is possible for us imperfect humans—then you’ll love mindful intention-setting.&nbsp; In this practice from his , mindful leadership trainer Rich Fernandez shows us how to vividly envision the “imagine if” possibilities. When we tap into meaning, passion, and a felt sense of welcoming what we long for, it’s easier to get clear on the purpose behind our pursuits.&nbsp; Rich Fernandez is the former CEO of Search Inside Yourself Leadership Institute (SIYLI). He was previously the director of executive education and people development at Google, where he was also one of the first SIY teachers. Rich previously co-founded Wisdom Labs and has also served in senior roles at eBay, J.P. Morgan Chase and Bank of America. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Rich Fernandez . Go Deeper There are subtle but crucial differences between making traditional New Year’s resolutions and setting intentions for the future—because in mindfulness, everything is anchored in self-acceptance and self-love, rather than a quest for endless self-improvement. To learn more and start practicing a gentler, more sustainable way to change and growth, check out these articles on Mindful.org:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   &nbsp;   You can access all modules of Rich's mini-course on Mindful.org . And to experience another approach to intention-setting, try &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;. &nbsp;

A Meditation to Set an Intention for Your Future with Rich Fernandez

Even if they aren't particularly into making resolutions, for many people the New Year still feels like a fresh start: a time for taking stock, for reviewing what's passed, for turning the page on one chapter and starting another.&nbsp; In today’s meditation, teacher Frank Ostaseski asks: How do you meet endings? We can learn a lot about how we face the new by looking at how we let go of the old, and here Ostaseski offers a practice to surrender with curiosity and gratitude.&nbsp; Frank Ostaseski is a meditation teacher who cofounded the Zen Hospice Project. In 2004, he went on to create the Metta Institute to provide innovative educational programs and professional training to foster compassionate, mindfulness-based care. The transcription of this guided meditation will be online at Mindful.org next week.&nbsp; Stay curious, stay inspired. Join our community by signing up for our free newsletter:&nbsp;  Show Notes Find more from Frank Ostaseski . Go Deeper &nbsp;If you're facing a big change, even if it's completely unrelated to the New Year, mindfulness can help support your well-being as you consider options, make choices, and step into a new season. Check out these articles for more information:   &nbsp;   &nbsp;   &nbsp;   &nbsp;   And to experience another approach to intention-setting, try . 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 .

A Meditation on Endings with Frank Ostaseski

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

Loving-kindness Meditation

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

Meditation teacher and voice actor Elaine Smookler leads a mindfulness practice that consists of laying down and placing attention on each area of your body, from head to toe. 

30-Minute Body Scan for Beginners

3-minute guided meditation, produced by UCLA’s Mindful Awareness Research Center (MARC), narrated by Diana Winston, director of mindfulness education. 

3-Minute Body Scan 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."

Loving-Kindness Meditation

Take a break from your busy day with this three-minute meditation practice from mindfulness teacher Tim Desmond. Your brain will thank you. 

A 3-Minute Meditation to Recharge Your Mind

Addressing the inner critic: an in-the-moment exercise with Dr. Mark Bertin, mindfulness teacher and developmental behavioral pediatrician — featured in the June 2016 issue of Mindful magazine http://www.mindful.org/magazine/

A Basic Meditation to Tame Your Inner Critic

A guided mindfulness meditation practice from Dr. Mark Bertin, mindfulness teacher and developmental behavioral pediatrician.

10-Minute Mindfulness Practice to Foster Forgiveness

A guided meditation from mindfulness teacher Ed Halliwell, author of "Into the Heart of Mindfulness." Find more guided meditations at EdHalliwell.com

6-Minute "Mountain Meditation" to Help You Shift Out of Panic Mode

www.developmentaldoctor.com/

10-Minute Walking Meditation

Returning to the breath, again and again, when the mind has wandered—that's awareness. Explore this basic mindfulness practice from Mark Bertin.

A 5-Minute Mindful Breathing Practice to Restore Your Attention

This meditation will help you develop a deeper sense of connection—both to the present moment and those around you. A guided meditation from Bob Stahl, author and meditation teacher.

Calming The Rush of Panic

Web of Life Meditation (20 min)

Mark Bertin provides a 20-minute guided meditation to ease into sleep.

www.developmentaldoctor.com

Guided Meditation for Sleep (20 Mins)

Kristin Neff guides us through a twenty-minute compassion meditation, first directing kind phrases to ourselves and then to others.

Breathing Compassion In and Out

This 9-minute guided meditation from Jon Kabat-Zinn explores embracing mindfulness with every footfall — varying the practice for speed and distance.

Guided Mindfulness Meditation: Series 3 [Disc 3]

A Guided Walking Meditation from Jon Kabat-Zinn

Jon Kabat-Zinn leads us in a heartscape meditation for deep healing of ourselves and others.

Guided Mindfulness Meditation: Series 3 [Disc 4]

Loving-Kindness Heartscape Meditation from Jon Kabat-Zinn

A guided meditation to get familiar with self-judgements and how we relate to our flaws, so that you can cultivate compassion and recognize your own worthiness.

mindful.org

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