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. 

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 How Children Thrive: The Practical Science of Raising Independent, Resilient, and Happy Kids (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit developmentaldoctor.com.

The transcription of this guided meditation will be online at Mindful.org next week. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

Show Notes

Find more from Dr. Mark Bertin here.

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:

• New Research on Mindfulness and Forgiveness 

• The Work It Takes to Forgive 

• How to Let Go of an Old Regret 

• Let It Go: How to Practice Forgiveness 

If you're at the very beginning of the process and want help getting started on your forgiveness journey, try this practice: A Guided Meditation to Welcome Forgiveness. 

And more from Mindful here:

More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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. 

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. 

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. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

Show Notes

Find more from Christiane Wolf here.

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:

• Let Your Pain Be a River: Vidyamala Burch on Living and Teaching With Chronic Pain 

• The Science of Chronic Stress, Inflammation, and Mindfulness 

• How to Live Well with Chronic Pain and Illness 

• How Mindfulness Provides Relief from Chronic Pain 

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: Filling the Body With Light: 12 Minute Meditation. 

And more from Mindful here:

More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

We often think about gratitude as happening in response to "good" things—but what about moments that aren't grand or overtly happy, but are small and emotionally neutral? This week, Kim Armstrong leads a guided visualization practice to help you notice, take in, and consciously appreciate even the basic things we do every single day.

Kimberly Armstrong is a cofounder and facilitator at Space Between. She practices mindfulness in order to know, see, and feel what is really important in life. Kim has a masters in Child and Adolescent Psychology from the University of Washington and is a certified meditation teacher and 500 hour yoga teacher. Kim's superpower is deep listening with full presence. When she isn't managing operational details, she can be found strumming chords on her guitar.

The transcription of this guided meditation will be online at Mindful.org next week. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

Show Notes

Find more from Kin Armstrong here.

Go Deeper

If you want to learn more about how starting or growing a robust, regular gratitude practice can improve markers of physical and emotional well-being, check out these articles:

• How to Practice Gratitude 

• Gratitude for the Lousy Ingrate 

• The Power of Gratitude (with a Healthy Dose of Cynicism) 

• The Science of Gratitude 

For support in establishing a daily practice, we also have a beautiful Gratitude Journal, and a deck of flexible, versatile Gratitude Affirmation cards. 

For more practice, here's another meditation to try: A Guided Meditation to Awaken the Flow of Gratitude in Nature 

And more from Mindful here:

More episodes of 12 Minute Meditation

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Today, Barry Boyce guides you through the latest episode of our Focused Attention Series,.building on last week's session, where we explored meta-awareness and focused the mind using the breath as an anchor.. Mindfulness, as Barry emphasizes, is about noticing thoughts without judgment and fostering a natural awareness beyond mental chatter. In this episode, Barry introduces the practice of tuning into the present moment—a powerful experience of simply being.

Show Notes

Find more from Barry Boyce here:

Barry Boyce on Mindful.org

Shambhala Publications

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.

Today, Barry Boyce guides you to focus the mind using the breath as an anchor. Mindfulness involves noticing thoughts without judgment, fostering a natural awareness beyond the constant stream of mental chatter. In this particular practice, Barry introduces you to the power of "meta-awareness"—the moment you notice a thought—and how you can gently return your focus to the breath. Remember, in meditation, failure is part of the journey; each session is a learning experience. Take a moment to ground yourself, tune into your natural awareness, and explore the depths of mindfulness with Barry's guidance.

Show Notes

Find more from Barry Boyce here:

Barry Boyce on Mindful.org

Shambhala Publications

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.

Today, Diana Winston guides us through a loving-kindness meditation by encouraging us to focus on someone who brings joy—be it a relative, friend, or beloved pet. As you extend well-wishes for their safety, happiness, health, and ease, notice the calm and contentment you feel. And as you practice this meditation over time, you might be pleasantly surprised by how your thoughts, feelings, and responses begin to shift. 

Show Notes

Find more from Diana Winston here:

Diana Winston

Diana Winston 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.

This week, meditation teacher Ed Halliwell guides you through "A Guided Meditation for Resting in the Flow," inviting you to envision the human experience as a flowing river—comprised of countless moving droplets forming a dynamic stream. Just as a river undergoes continuous change while maintaining a sense of continuity through well-worn grooves, our lives follow established patterns set by past events. By becoming attuned to the flow and the grooves, we can relax into the journey, gaining clarity that empowers us to skillfully navigate the current. Ed introduces the practice of resting in the flow, offering a meditation that aligns with the metaphor of the river, encouraging a deeper connection with the ever-changing currents of our existence.

Show Notes

Find more from Ed Halliwell here:

Mindfulness with Ed Halliwell

Ed Halliwell on Mindful.org

Ed Halliwell Youtube

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 Jay Vidyarthi leads us through a practice that helps release racing thoughts and immerse us in the present moment. In a world where self-care can feel like an added task, Jay offers a new approach. Rather than pushing for change, this practice encourages you to simply be. The aim is not to do, but to exist, letting things be as they are.

Show Notes

Find more from Jay Vidyarthi here:

https://www.jayvidyarthi.com/

https://hminnovations.org/people/jay-vidyarthi

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 Vinny Ferraro leads us in a practice that helps us direct compassion to ourselves. We often strive for perfection and can become our harshest critics as we try to hide our flaws and mistakes. This meditation guides us to embrace self-compassion, a shift that allows us to grow more comfortable with our imperfections and human difficulties. We set the intention to meet ourselves with warmth and affection, fostering a friendship with ourselves. 

Show Notes

Find more from Vinny Ferraro here:

https://www.mindful.org/author/vinny-ferraro/

https://vinnyferraro.org/

https://www.bigheartcity.org/teachers

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 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.

When we are experiencing a lot of stress or recovering from trauma or addiction, we can find ourselves living in a fight-flight-freeze state, where we feel either disconnected from or unsafe in our bodies. This practice is designed to gently cultivate a sense of safety and then create a kinesthetic anchor (rooted in awareness of how our body is moving) to start building a felt sense of security that your body can remember.

Emily Jane is a mindfulness teacher, certified Embodied Processing (EP) practitioner, and recovery coach with a background in social work. She's been in recovery for over eight years, following two decades of active addiction, and her lived experience now fuels her passion for helping others heal. Emily is also the author of Beyond Addiction: A Mindful Guide to Recovery, where she shares her trauma-informed, compassionate approach to healing. Her work integrates mindfulness, coaching, trauma therapy, and somatic tools to help people reconnect with their bodies and find safety, peace, and empowerment on their recovery journey.

The transcription of this guided meditation will be online at Mindful.org next week. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

Show Notes

Find more from Emily Jane here.

You can order your copy of Beyond Addiction here. 

Go Deeper

If you want to learn more about embodied practice and how mindfulness can aid in addiction recovery, check out these articles:

• Make It Personal: How Mindfulness Can Support Highly Stressed People

• A Simple Inquiry Practice to Unwind from Stress

• Could Mindfulness Decrease the Severity of Opioid Cravings? 

• Constant Craving 

For more practice, here's another meditation to try: HALT Practice to Tune In to What Your Body Needs 

And more from Mindful here:

More episodes of 12 Minute Meditation

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 by emailing yourwords@mindful.org.

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 by Dr. Diana Hill. Join her on this enlightening journey and unlock the empowering potential of mindful awareness in your everyday life. Your path to discovery and growth is ready to unfold.

Show notes

Find more from Diana Hill, Ph.D. here:

Drdianahill.com

https://www.mindful.org/author/dianahill/

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, 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 mindful living with Shamash, and join his 30-day Mindfulness Challenge for deeper insights into ACT and mindfulness.

Show Notes

Find more from Shamash Alidina here:

https://www.mindful.org/author/shamash-alidinia/

https://www.shamashalidina.com/

And more from Mindful here:

More episodes of 12 Minute Meditation

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 your daily life. The journey awaits you.

Show notes

Find more from Diana Hill, Ph.D. here:

Drdianahill.com

http://yourlifeinprocess.com/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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.

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-being, happiness, and ease.

As we conclude this meditative journey, we carry the warmth of loving-kindness and compassion with us, ready to face the world with open hearts and open minds.

Tune in to this episode and embrace the transformative power of connecting with your own goodness.

Find more from Jessica Morey here:
jessicamorey.org

www.mindful.org/author/jessica-morey/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

You may have heard of "impermanence" as an important theme in meditation. In this guided practice, Toby Sola introduces us to the ease of flow state with two simple but profound techniques: exploring impermanence directly by noticing changes in our body sensations, and using labels to hone concentration.  

Toby Sola is dedicated to helping you create a feedback loop between your meditation practice and your ability to make the world a better place. Toby has been teaching meditation for two decades and has refined his craft through years of monastic training and close collaboration with the world-renowned teacher Shinzen Young. He is an award-winning designer and founder of the Brightmind Meditation app.

Note that this meditation includes longer pauses of complete silence to give you time to spend in contemplation and practice the techniques introduced. If you want more time, feel free to pause the recording as you go.   

The transcription of this guided meditation will be online at Mindful.org next week. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

Show Notes

Find more from Toby Sola here.

Go Deeper

If you want to learn more about flow state, focus, and facing impermanence, here are more articles to explore:   

• Flow State: How to Get in the Zone 

• Find Your Focus: Own Your Attention in 12 Minutes a Day 

• Not Just Marking Time: How Rituals Help Us Face Impermanence with Mindfulness and Gratitude 

For more practice, here's another meditation to try: A Guided Meditation to Rest in the Flow of Effortlessness.

And more from Mindful here:

More episodes of 12 Minute Meditation

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 service of what matters to us can lead to a more fulfilling life. Diana introduces six strategies to expand our flexibility in the face of discomfort, such as embracing the power of choice, turning up the meaning dial, and staying present in the moment. She guides us to physicalize our discomfort, expand our perspective, and transcend our self-centered mindset to cultivate compassion and interconnection.

Don't miss this captivating episode that will challenge your understanding of pain, meaning, and the transformative possibilities that arise when we wholeheartedly embrace our full range of experiences. 

Show notes

Find more from Diana Hill, PhD here:

Drdianahill.com

http://yourlifeinprocess.com/

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 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 notes:

Find more from Rose Felix Cratsley here:

Ivy Child International

https://www.mindful.org/author/rosefelixcratsley/

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

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 yourwords@mindful.org.

This week, Patricia Rockman offers a practice to explore your habitual reactions. This meditation is about working with habits. In particular, our habitual reactions to difficult situations that commonly arise. These could be anger at being stuck in traffic, sadness at not getting what we want, or frustration when dealing with companies that keep us on hold for what feels like eternity. Whatever it may be, mindfulness practices can help us deal with our habitual reactivity in more skillful ways.

Show notes

Find more from Patricia Rockman here: 

patriciarockman.com

mindful.org/author/patricia-rockman

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.

Wisdom arises out of our mind's capacity to be aware—which is not the same as thinking. Meditation teacher Kimberly Brown says, wisdom is a moment-to-moment awareness of what's arising internally and externally. So, this week, Brown offers a practice to train our awareness. It begins with developing concentration, which allows us to let go of our thoughts and our plans and be in this moment.

Show Notes

Find more from Kimberly Brown here: 

meditationwithheart.com

mindful.org/author/kimberlybrown

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.

Walking meditation can be a formal practice, like watching the breath, or it can be informal, simply bringing awareness to this everyday activity whenever we need to travel from point A to point B. It's an opportunity to gather our awareness which so often becomes distracted or even stuck when the mind is left to its own devices. Whether moving between floors of a building, on a city street, or in the woods, Mark Bertin offers this opportunity to guide ourselves out of the distracted autopilot we live in throughout so much of our day. So take a break and boost your mood with this simple walking meditation. 

Show Notes

Find more from Mark Bertin here: 

developmentaldoctor.com

Mark on mindful.org

And more from Mindful here:

Mindful.org

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.

The opposite of feeling checked out or distracted—the unfortunate reality for many—is the experience of flow state, bringing your skills and focus together to meet whatever challenge you face. This week, Nate Klemp offers a practice to rest in the flow of effortlessness. Here's how you can train your mind to cultivate the ease and joy of being "in the zone."

You'll find this practice as a web extra in the April issue of Mindful. You can find the April issue of the magazine now on newsstands or you can check it out on mindful.org 

Show Notes

Find more from Nate Klemp here: 

Nateklemp.com

Nate on mindful.org

And more from Mindful here:

Flow State: How to Get in the Zone

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.

When difficult or painful emotions feel like they're swirling all around you, it can be challenging to find a steady place to catch your breath. In this guided meditation, mindfulness teacher Scott Rogers uses the metaphor of a hurricane to help us recognize the qualities and the impermanence of even our stormiest emotions.

Scott 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 co-founder of the UMindfulness, the University's Mindfulness Research and Practice Initiative. Scott collaborates on neuroscience research into the efficacy of mindfulness training programs in high stress professions and has written numerous articles and authored five books on mindfulness, including The Elements of Mindfulness. He has appeared on television and radio and been interviewed in newspapers and magazines across the world for his creative and accessible methods of sharing mindfulness with people of all ages and walks of life. Scott is principal advisor to Innergy Meditation in Miami, and lives with his family in Miami Beach, Florida.

The transcription of this guided meditation will be online at Mindful.org next week. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

About Our Contributor

Find more from Scott Rogers here.

Go Deeper

If you want to learn about how mindfulness can help you make room for and move through all kinds of challenging emotions, check out these articles:   

• A Mindful Guide to Navigating Difficult Emotions
• The Upside of Sadness 
• Making Friends with Difficult Emotions

For more practice, here's another meditation to try: A Guided Meditation for Navigating Difficult Emotions.

And more from Mindful here:

More episodes of 12 Minute Meditation

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Movement is a valuable ally in bringing more calm, focus, and clarity to our state of mind. So, this week, Dianne Bondy offers a soothing yoga flow to help you choose yourself. Gentle movement helps us tune in to the daily routines that we might otherwise go through on autopilot.

Savor this gentle practice as part of your time to simply be present with yourself or  invite a loved one to join you and unwind together.

You'll find this practice as a web extra to our guide to mindful movement, in the April issue of Mindful. You can find the April issue of the magazine now on newsstands or you can check it out on mindful.org 

Show Notes

Find more from Diane Bondy here: 

diannebondyyoga.com

And more from Mindful here:

7 Mindful Movement Practices for Daily Life

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.

When we lengthen the exhale, we're better able to find our power and invite a sense of relaxation to high intensity movement. Longer exhales cause the vagus nerve to send a signal to your brain, activating the parasympathetic nervous system (rest and digest) and easing the sympathetic nervous system (fight, flight, or freeze).

You'll find this practice as a web extra to our Guide to Mindful Movement, in the April issue of Mindful magazine—now on newsstands and mindful.org.

Show Notes

More from Georgina Miranda: 

Georginamiranda.com

Georgina Miranda, Author at Mindful

And more from Mindful here:

7 Mindful Movement Practices for Daily Life

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.

Even when we're sitting still, we can sense the movement of nature around us, full of moment-to-moment reminders of the continuous state of growth and life surrounding us. This week, Jeanne Corrigal offers a practice to rest in the movement of nature. You can do this meditation outdoors, or anywhere.

You'll find this practice as a web extra to our Guide to Mindful Movement, in the April issue of Mindful magazine—now on newsstands and mindful.org.

Show Notes

Find more from Jeanne Corrigal here: 

jeannecorrigal.com

Jeanne Corrigal, Author at Mindful

And more from Mindful here:

7 Mindful Movement Practices for Daily Life

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.

There are countless ways we can shift our world for the better—whether it's volunteering weekly in our communities, engaging someone in a compassionate conversation, joining an activist group, or creating art that envisions what positive change might look like and energizes us to get there. But that's not the whole story. We need to care for ourselves, too: Healing and replenishing ourselves is part of the healing we wish for others. 

In this seated yoga practice, we cultivate the tools to nurture, strengthen, and give courage to our fearless hearts.

Show Notes

Find more from Boo Boafo here: @holisticlifestyler

And more from Mindful here:

7 Mindful Movement Practices for Daily Life

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.

It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. So, this week, we're sharing an awareness practice to foster three key insights: clarity of intention; understanding of our power, presence, and impact; and opportunities for wise action-taking. We don't have to know all the answers. We are simply inviting in reflection and introspection to allow insights and awareness of body and mind to arise. Whatever arises, see if you can meet it with self-compassion and curiosity.

This practice was featured in the February 2023 issue of Mindful as part of an at-home meditation retreat designed for you to take your individual practice into your relationships and your community. You can find the new issue of Mindful on newsstands or on mindful.org.

Show Notes

Find more from Michelle Maldonado here:

lucenscia.com

A Bridge to Better

More from Michelle on mindful.org

And more from Mindful here:

Try This Self-Guided Meditation Retreat for Rest and Restoration

The February 2023 issue of Mindful magazine: The Healing Burnout Issue

Mindful at Work

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.

We tend to focus all our love on the people we care about—yet, to connect more deeply with others, we must turn toward the one person we keep on the shortest leash: ourselves. We often reject other people's care or attention when we believe we don't deserve it. This practice reminds us that there's nothing special we must do to deserve love. You are worthy of love simply because you exist.

Show Notes: 

More from Sharon Salzberg here:

sharonsalzberg.com

More from Sharon on mindful.org

And more from Mindful here:

Try This Self-Guided Meditation Retreat for Rest and Restoration

The February 2023 issue of Mindful magazine: The Healing Burnout Issue

Mindful at Work

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.

The simple act of questioning the thoughts that shape our reality (especially when they create stress, anger, or frustration) opens the door to living a life with more compassion, ease, and openness to new possibilities. This week, Nate Klemp and Eric Langshur offer a practice (recorded by Mindful editor-in-chief Heather Hurlock) to inquire into our thoughts and unwind from stress.

This practice is featured in the February 2023 issue of Mindful as part of an at-home meditation retreat. The mini-retreat is curated for relief and restoration when you're teetering on the edge of burnout and designed for you to take your individual practice into your relationships and your community.

Show Notes

Find more from Nate Klemp and Eric Langshur here:

Nateklemp.com

Start Here: Mast the Lifelong Habit of Well-being

More from Nate on mindful.org

More from Eric on mindful.org

And more from Mindful here:

Try This Self-Guided Meditation Retreat for Rest and Restoration

The February 2023 issue of Mindful magazine: The Healing Burnout Issue

Mindful at Work

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.

While many of us take stock at the end of a year, and use the fresh page of January to set goals, or make plans, that sense of letting go of what we're caught up in and the habits we've been living through can be an integral part of our everyday mindfulness practice. Each time we sit for a few minutes, there's an opportunity to let go of wherever our minds, attention, and awareness have gotten caught up in, come back, and realign ourselves with our best intentions and efforts. 

As you approach this practise, ask yourself what you'd like to bring to it today. And remember that at any moment, you can realign yourself with your best intentions, recognizing that you may lose touch again and then come back when you do.

Show Notes

Find more from Mark Bertin here:

Mark Bertin, Author at Mindful

developmentaldoctor.com

And more from Mindful here:

The February 2023 issue of Mindful magazine: The Healing Burnout Issue

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org

For the month of December we're rounding up our most popular meditations from this year. This week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, "I think mindfulness is an essential and fundamental human right. We come into the world open and curious, but oftentimes self-judgment, criticism, fear, and anxiety come about." 

Show Notes

Find more from Rose Felix Cratsley here:

Ivy Child International

Rose Felix Cratsley. Author at Mindful

And more from Mindful here:

The Top 10 Guided Meditations of 2022

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org

For the month of December we're rounding up our most popular meditations from this year. This week, Elaine Smookler offers a practice to help savor the moment by tapping into your senses. 

One morning in early October, Elaine Smookler glanced at her cell phone and noticed the weather app ominously predicting many days of snow and icy temperatures ahead. Life's challenges were seemingly everywhere. And Elaine was smiling. Cheerful. Grateful. Difficulties were still present, but awareness of her gratitude shifted her view, letting her see that everything was not dark and cold—in fact, many sights and sounds were quite lovely. Cultivate gratitude for life's small delights as you're guided through the senses by Elaine. 

Show Notes

Find more from Elaine Smookler here:

elainesmookler.com 

Read Elaine's latest Inner Wisdom column in Mindful magazine

More from Elaine on mindful.org

And more from Mindful here:

The Top 10 Guided Meditations of 2022

The February 2023 issue of Mindful magazine: The Healing Burnout Issue

The Gratitude Journal by Mindful

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.

If you've been having trouble falling asleep lately, this body scan meditation with Diana Winston offers a gentle, soothing way to be with the tension in our minds and our bodies. Take a deep breath, let go, and ease into rest.  

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.

A quick note: Since this is a sleep meditation, you won't be hearing a closing bell or statement like usual, but instead just a drifting off into silence.

The transcription of this guided meditation will be online at Mindful.org next week. 

Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup

Show Notes

Find more from Diana Winston here.

Go Deeper

Reconnecting with our body and its signals is a key part of being able to drop into full relaxation and rest. Here are two more articles that can help you increase body awareness:  

• How to Befriend Your Body
• The Science of Embodiment: Connect to Your Body's Wisdom

For more practice, here's another meditation to try: A 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep

And more from Mindful here:

More episodes of 12 Minute Meditation

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Sometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to what our difficult emotions or physical sensations may be telling us, using the acronym H.A.L.T. H is for asking ourselves: Am I hungry right now? A means checking in to see: Am I angry or anxious, or otherwise dysregulated and activated? L stands for lonely: Am I feeling lonely in this moment? And T stands for: Am I tired?

Show Notes:

Find more from Chris Willard here:

drchristopherwillard.com

Chris on mindful.org

And more from Mindful here:

The Top 10 Guided Meditations of 2022

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

When love feels scarce, we are conditioned to slip into survival mode. We cling to our beliefs about who we are in order to feel safe, to compensate for the belief that we are lacking. But seeing these conditioned habits for what they are can help create pathways for returning, for remembrance, for releasing into our inherent belonging. This mindful journaling practice guides you in bringing any judgments or unmet needs into your conscious awareness, where they can be healed.

Show Notes:

Find more from Caverly Morgan here:

caverlymorgan.org

Caverly Morgan, Author at Mindful

And more from Mindful here:

More episode of 12 Minute Meditation

The Real Mindful Podcast

Win a free copy of The Heart of Who We Are by Caverly Morgan

If you're celebrating Thanksgiving this week, we're sending you warm wishes for a safe and happy holiday. And, in the spirit of season, this week, Steve Hickman offers a gratitude practice for small things.

You'll find this practice featured in our Gratitude Journal, which is a beautiful, lovingly designed collection of essays, articles, and practices, rooted in neuroscience, and featuring writing prompts by Jane Anne Staw, and lots of space for you to draw, write, and reflect on your own relationship with and practice of gratitude.

Show Notes

Find more from Steve Hickman here:

drstevenhickman.com

More from Steven on mindful.org

And more from Mindful here:

The December 2022 issue of Mindful magazine: The Self-Love Issue

The Gratitude Journal by Mindful

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.