Mindful

This week, meditation teacher Holly Rogers leads us in a guided meditation for moving on. Life often presents us with challenges and discomfort. This practice is a gentle guide to navigating those moments with grace and clarity.  Acceptance, as Holly reminds us, is not about liking or agreeing with what's happening; it's about acknowledging the truth of the present moment. By learning to embrace each moment as it is, without layering on resistance or judgments, we can ease the suffering that often accompanies adversity.   Show Notes Find more from Holly Rogers here: The Mindful Twenty-Something Mindfulness for the Next Generation https://mindfulnessinstituteforemergingadults.com/   And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

This week, meditation teacher Adam Ortman leads us through a guided meditation that explores our inner dialogue. Our inner voice often constructs a limited narrative that obscures the full picture of our experiences. By paying close attention to this inner voice, especially when it tends to focus on negative thoughts, we can begin to nurture a habit of self-compassion. This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner friendly self-compassion meditation.    Show Notes   Find more from Adam Ortman here: https://wholeschoolmindfulness.org/   And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

This week, meditation teacher Charisse Minerva guides us in a unique sound meditation for greater awareness and self-discovery. Explore the symphony of sounds that surround us and learn to navigate stress through mindful breathing. Join us to embark on a sensory adventure with sound.  This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner-friendly loving-kindness meditation.    Show Notes Find more from Charisse Minerva here: https://www.trueheart.co/ https://www.instagram.com/minervatrueheart/ https://www.youtube.com/user/MinervaCultureShop/videos https://wholeschoolmindfulness.org/   And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week, meditation teacher Carrington Kernodle Epperson leads us in a guided visualization meditation for self-care and self-compassion. This meditation helps us invite in abundance and inner peace, and reminds us that we have everything we need within us.  This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner-friendly, loving-kindness meditation.    Show Notes Find more from Carrington Kernodle Epperson here: https://withcarrington.com/about https://wholeschoolmindfulness.org/ And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

This week, meditation teacher Enrique Collazo leads a guided loving-kindness meditation to practice compassion toward ourselves and all others. In our society, we’re often hard on ourselves and strive to reach the high expectations we set. Inevitably, we fall short and this can  lead to a habit of self-criticism. With loving-kindness we can learn to befriend ourselves and others, even when it’s difficult.  This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this beginner-friendly loving-kindness meditation.    Show Notes Find more from Enrique Collazo here: https://dharmahomies.com/ https://www.traumaawaremindfulness.com/ https://ibme.com/ https://wholeschoolmindfulness.org/ And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or

This week, Kazumi Igus leads a guided walking meditation that invites you to slow down and rediscover the beauty of the natural world, even within the bustling urban environment. If you pay attention, you can hear the call of a bird, notice your favorite color in shop windows, and look up at the vast sky above. In this guided meditation, we slow our roll and take in the beauty of our surroundings, no matter where we find ourselves. This episode of 12-Minute Meditation is one of a series we created earlier this year in partnership with WholeSchool Mindfulness to support young people. That being said, anyone of any age can benefit from this relaxing walking meditation.    Show Notes Find more from Kazumi Igus here: https://kazumiigus.wixsite.com/igus And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

This week, Wholeschool Mindfulness Director, Ashley Williams shares a practice to help us check in with our minds, our bodies, our hearts, our energy, and our emotions. Earlier this year, Mindful partnered with WholeSchool Mindfulness to create a series of guided meditations to support young people. With the new school year beginning for many people, we'll be sharing these practices over the next few weeks. However, these practices don't have an age limit. Anyone can benefit from these guided meditations!   Show Notes Find more from Ashley Williams here: BareSOUL Yoga & Wellness https://www.iamashleywilliams.com/   And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

In this week's episode, we explore a unique approach to dealing with difficult emotions. Instead of pushing them away, we delve into the power of recognizing and embracing these emotions with kindness and curiosity. Join us this week as Jud Brewer introduces a straightforward exercise that can help shift your perspective towards what you're feeling. Discover how curiosity can be a valuable tool in connecting with your own lived experience, whether it involves emotions like sadness, anxiety, or any other challenging feeling.   Show Notes Find more from Judson Brewer here: Drjud.com Unwinding Anxiety Judson on mindful.org   And more from Mindful here: More episodes of 12 Minute Meditation The Real Mindful Podcast   Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

Embark on a journey of self-discovery and mental growth with the insightful guidance of clinical psychologist Diana Hill in this week's edition of 12 Minute Meditation. Dr. Diana Hill leads you through a meditation designed to sharpen your perspective-taking skills—an essential component rooted in psychological flexibility and acceptance and commitment therapy (ACT). This practice empowers you to momentarily step back from your personal narrative and connect with a broader viewpoint, offering fresh insights into your experiences. Discover a balanced state between heightened awareness and relaxation, crafting a tranquil and harmonious mental space. Your breath becomes a reliable anchor, facilitating an easy return to focus amidst distractions or life's demands. Through this transformative practice, you'll uncover a haven of mental calm—a reservoir of composure and resilience, equipping you to gracefully navigate life's trials. Don't miss the chance to infuse mindfulness into your daily routine, expertly guided

This week, join mindfulness expert Shamash Alidina in this transformative 12-minute guided meditation, "Finding Meaning with ACT in Action," exclusively on mindful.org. Drawing from his acclaimed course "ACT for Beginners," Shamash will lead you through the 6 flexibility skills of the ACT process, using the acronym ACTION: A - Acceptance: Embrace the present moment with kindness, making space for feelings. C - Cognitive Defusion: Unhook from unhelpful thoughts, creating mental flexibility. T - Transcendent Self: Observe experiences without judgment, fostering a flexible sense of self. I - In the Moment: Embrace presence by focusing on sensory experiences, cultivating mindfulness. O - Open to Values: Recognize what truly matters, aligning actions with core values. N - Navigating with Meaningful Action: Infuse daily activities with intention, living according to values. Experience psychological flexibility and discover fulfillment by integrating mindfulness and values-directed living. Explore the journey of min

Join clinical psychologist Diana Hill this week as she takes you on a transformative journey of mindfulness and self-discovery. Embrace the soothing power of Thich Nhat Hanh's mantras from the revered Plum Village tradition as you begin with a gentle focus on your breath. From there, expand your awareness, letting your breath flow through your head, your heart and into a space of profound loving consciousness.   In this meditation, Dr. Diana Hill skillfully guides you to find the delicate balance between wakefulness and ease, creating a serene and harmonious mental state. The breath becomes your grounding anchor, a sanctuary to which you can effortlessly return whenever your mind wanders, or life becomes overwhelming. Through this practice, you'll discover a place of refuge, a source of calm and strength to navigate life's challenges with grace and composure.   Don't miss this opportunity to experience the transformative benefits of mindfulness. Join Dr. Diana Hill and unlock the power of loving awareness in

Join Dr. Reena Kotecha, creator of Mindful in Healthcare, in this week's practice, called the 'SOS Response' meditation. This practice uses guided visualization and mindfulness to enable response flexibility when you're experiencing a challenging situation or when you're in the midst of difficulty. You will come away equipped to emotionally regulate and create a well thought out response when you're stressed or triggered. Show notes Find more from Dr. Reena Kotecha here: https://drreenakotecha.com/ https://www.mindful.org/author/reenakotecha/ Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

Join Shalini Bahl-Milne in this week's practice as she guides us through a practice to replenish our mental energy. By focusing on our senses, we can rest our thinking mind and fully experience the present moment. Feel the sensations in your feet, listen to the sounds around you, and embrace the scents in your environment. Open your eyes and see an object with fresh eyes, free from judgments. This 12-Minute Meditation allows you to reconnect with yourself and cultivate a sense of presence. Take a moment to replenish your energy and feel fully present.   Show Notes Find more from Shalini Bahl-Milne here: https://www.mindful.org/author/shalinibahlmilne/ Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Join us for a transformative meditation led by Jessica Morey, as we explore the power of connecting with our own goodness. By anchoring ourselves in feelings of love and gratitude, we can cultivate a sense of loving-kindness and compassion that extends beyond ourselves and into the world. In this practice, Jessica guides us through various steps to deepen our connection with ourselves and others. Starting with listening to our bodies and surrendering to gravity, we embrace the support and kindness within and around us. Placing a hand on our body, we offer soothing and supportive gestures throughout the practice. Through breath and intention, we wish ourselves well and explore phrases of loving-kindness and self-compassion. We allow these well wishes to permeate our being, bathing every cell of our body in happiness and ease. With our hearts overflowing with love and gratitude, we shift our focus to someone in our lives who effortlessly inspires love. We extend our well wishes to them, hoping for their well

Join clinical psychologist Diana Hill as she takes us on a journey to uncover the profound meaning that can arise from our greatest pains. Drawing from her extensive experience straddling the realms of pain and meaning, Diana guides us through a thought-provoking experiment. Through a series of activities, we explore the discomfort we feel and the significance these activities hold in our lives. From saying no when overwhelmed to engaging with opposing political views, Diana skillfully highlights the inherent connection between pain and meaning. Discover how a meaningful life is not devoid of pain but rather intertwined with it. Engaging in purposeful activities often brings discomfort, yet this discomfort can serve as a source of pleasure and growth. Diana shares insights from experts, revealing how contrast, self-reflection breaks, and the signaling of strength contribute to finding pleasure in pain. Learn how pain plays a vital role in our brain's dopamine balance and why skillfully choosing pain in servic

Join us this week as Rose Felix Cratsley shares powerful affirmations that nurture self-compassion, encourage personal growth, and bring about healing through hope. With a firm belief in the importance of mindfulness as a fundamental human right, Rose reminds us that we enter this world with openness and curiosity, yet often find ourselves burdened by self-judgment, criticism, fear, and anxiety. Rose is the visionary founder and president of Ivy Child International, a remarkable non-profit organization dedicated to creating global mental health initiatives for children, families, and communities. Through their impactful work, Ivy Child International strives to improve the well-being of individuals worldwide. Tune in to discover affirmations that will empower you to embrace self-compassion, foster growth, and find solace in the transformative power of hope. Rose's wisdom and experience will guide you on a journey of healing, as you navigate the challenges of life with renewed strength and resilience.   Show no

Join expert Cara Bradley for a transformative mindful movement practice, synchronizing mind and body through breath and spinal movement. This practice integrates mindfulness into movement, unlocking the power of the mind-body connection. Experience increased calmness, clarity, relaxation, and alertness. Cara Bradley, renowned in mindful movement, guides you through spinal alignment with breath, followed by seated observation. Explore subtle sensations and body boundaries in the first half. In the second half, sit and notice thoughts, emotions, and sensations without judgment. Cara Bradley's practice offers a holistic approach, enhancing physical alignment, flexibility, body awareness, and mental resilience. Embark on this journey, guided by Cara Bradley, and embrace the profound benefits of mindful movement in just one session. Harmonize mind and body, transforming your well-being. Show notes: Find more from Cara Bradley here: https://www.carabradley.net/ https://www.mindful.org/author/cara-bradley/ Let us

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 our course, Nature Meditations. And with Spring blossoming around us, it seems like the right time to get outside and appreciate what the natural world offers. Show Notes: Find more from Mark Coleman here: markcoleman.org  Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery Make Peace With Your Mind From Suffering to Peace And more from Mindful here: Nature Meditations course More episodes of 12 Minute Meditation The Real Mindful Podcast Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Delicious means enjoyable, delightful, and pleasant—and we can bring that perspective into the kitchen as we cook. This week, mindful eating expert Lynn Rossy offers four ways to savor the dance of cooking. Lynn says Delicious is the term used to describe the type of food she hopes to eat, but also the way in which she moves.  For this practice, find a quiet spot to listen and visualize with Lynn’s guidance, or, bring this podcast with you into the kitchen when you go to cook your next meal. When Lynn’s instructions end, you can continue to meditate, journal, or cook, reflecting on Lynn’s offering, until you hear the sound of the final bell. Show notes Find more from Lynn Rossy here:  lynnrossy.com mindful.org/author/lynn-rossy And more from Mindful here: The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week we're offering something a little different. Elaine Smookler guides a laughter yoga practice. The amazing thing about laughter is you don’t even have to really have something funny to laugh at. We can actually induce laughter as an experience and the body will still release the same endorphins. This gentle movement exercise is Elaine’s foolproof way to induce laughter. It is based on the Hawaiian word “Aloha,” a nice vowel-y word that opens the mouth and throat just by saying it. You can practice alongside Elaine, then, when the laughter yoga ends, find a comfortable position where you can continue to meditate or journal, reflecting on Elaine’s offering, until you hear the sound of the final bell. Show notes Find more from Elaine Smookler here: Elainesmookler.com mindful.org/author/elaine-smookler And more from Mindful here: The April 2023 issue of Mindful magazine: The Joyful Movement Issue Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourw