What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this week’s episode, psychologist and executive director of the Center for Mindful Self-Compassion, Steve Hickman, guides us to uncover the wisdom of gratitude by noticing small things to be grateful for, then opening our awareness to the truth that everything and everyone—no matter how small—is interconnected. Might it be possible, Hickman says, to follow the words of the poet Mark Nepo when he said, "One key to knowing joy is to be easily pleased." Show Notes: More from .   The  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 yourwords@mindful.org.

12 Minute Meditation: Practice Gratitude for Small Things with Steve Hickman

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

Clouds: A Guided Meditation for Kids

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

Trees: A Guided Meditation for Kids

This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional pause and appreciation can help us feel a sense of restoration that our hardworking bodies deserve. Rashid is a writer, meditation teacher, and cofounder of the , a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands on November 23, or available in our shop at .

12 Minute Meditation: A Practice to Rest the Body in Gratitude with Rashid Hughes

One of the most important (free!) tools for strengthening our communities is gratitude. On this week’s episode of 12 Minute Meditation, Shalini Bahl-Milne shares a guided practice to help you notice, appreciate, and shift your mindset toward ways of being in community with others that benefit us all, while respecting our differences. Shalini Bahl-Milne, PhD., is an award-winning researcher, Certified MBSR and Search Inside Yourself teacher, TEDx speaker, and town councilor. With 15 years of research, Dr. Bahl develops mindfulness skills to help people disrupt harmful default habits to cope with stress and be more resilient. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands now, or available in our shop at . Show notes: Find more of Shalini Bahl-Milne here:&nbsp; &nbsp;  in the &nbsp;  Order our brand new gratitude journal here: &nbsp;&nbsp;&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 . &nbsp;

12 Minute Meditation: A Practice to Lead with Gratitude with Shalini Bahl-Milne

When things don't go according to plan it becomes easier to focus on what’s wrong and minimize what’s right. This mindful gratitude practice is designed to change that; its aim is to amplify the experience of optimism and studies show that this simple shift leads to enhanced mood and better relationships. This exercise is adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and is led by mindfulness coach Priti Patel. Show Notes:  Top 10 Meditations of 2021 (to come on Friday, December 3) And find more from Mindful at  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 Gratitude Practice to Notice, Shift, Rewire with Priti Patel

Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain.&nbsp; Show notes Find our top 10 guided meditations of 2021 here:  Find more from Rhonda Magee here:&nbsp;   Grab a copy of Rhonda Magee’s book, The Inner Work of Racial Justice, Healing Ourselves and Transforming Our Communities through mindfulness 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 .&nbsp;

12 Minute Meditation: A Practice to Work with Difficult Emotions with Rhonda Magee

This week, we bring you one of our top 10 guided meditations of 2021, a practice for allowing the storm of our emotions to pass. Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go. Rogers is founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is cofounder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative. Show notes:      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 yourwords@mindful.org.

12 Minute Meditation: Allow the Storm of Emotions to Pass with Scott Rogers

The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediation, Christiane Wolf offers a guided meditation to help navigate stress that may arise in the coming weeks. Christiane reminds us to check in with ourselves and acknowledge what we need to tap into ease.&nbsp; Show notes:   And find more from Mindful at  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: Ease Holiday Stress with Christiane Wolf

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

This week, Frank Ostaseski leads a practice to welcome everything. And we hear you—there’s a lot going on that you may not feel like welcoming right now. To welcome something doesn't mean we have to like it, and it doesn't mean we have to agree with it; it just means we have to be willing to meet it. In this practice which you can also find in the February 2022 issue of Mindful magazine, Frank Ostaseski offers six steps to open up to the present moment—whatever it may bring. Show Notes:     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 Everything with Frank Ostaseski

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

Track by Mark Bertin, author of "Mindful Parenting for ADHD." Photo credit: chandlervid85/Dollar Photo Club. 

body scan meditation for kids

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

Breathing Meditation

Loving-kindness Meditation

Body Scan Meditation

To be kind to others, you need to start with yourself. This loving kindness practice involves silently repeating phrases that offer good qualities to oneself and to others.

Loving-Kindness Meditation from Sharon Salzberg - The Mindful Practice Podcast

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

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

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 mindful eating practice from Eat Right Now, a new app developed by addictions expert Dr. Judson Brewer http://goeatrightnow.com/

Pre-Meal Warm-Up

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

Meditation can't always happen in blissful silence. By tuning into the cacophony of everyday activity, we can find a space to rest and settle the mind. Narrated by Diana Winston, Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center.

Unknown Album (4/19/2013 3:24:44 PM)

How To Meditate with Noise: A 3-Minute Practice for Anywhere

A guided mindfulness meditation from meditation teacher Carley Hauck.

A 10-Minute Meditation to Work with Difficult Emotions

www.developmentaldoctor.com/

10-Minute Walking Meditation

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

www.developmentaldoctor.com

Guided Meditation for Sleep (20 Mins)

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

The more you try to force sleep, the less likely you are to achieve it. Explore this guided meditation to let go of stubborn thoughts and get a full night's rest.

A Meditation for Easing Into Sleep

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

mindful.org

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