12 Minute Meditation – Details, episodes & analysis

This week, Susan Kaiser-Greenland guides us through a meditation practice focused on one of the oldest and simplest techniques: “Sit and Know You’re Sitting.”

In our busy lives, we often rush through moments without truly being present. This practice invites you to slow down and become aware of the simple act of sitting. By tuning into the sensations in your body and the rhythm of your breath, you can cultivate a deep sense of awareness. It’s not about doing anything special—just noticing what’s already here.

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Susan Kaiser-Greenland here:

Susan Kaiser Greenland on Mindful.org

Susan Kaiser Greenland Website

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, Shamash Alidina guides us through a practice focused on the calming power of belly breathing. In our fast-paced world, stress can easily take hold, and this meditation offers a simple yet powerful way to find relaxation and ease.

Belly breathing, or deep diaphragmatic breathing, encourages a full breath that engages the diaphragm and helps activate the body’s relaxation response. By consciously slowing your breath and focusing on the expansion and contraction of your belly, you can send signals to your nervous system that it’s safe to relax, lowering stress levels and promoting a sense of calm.

Don’t miss out on our upcoming Community Connection Meditation Series from August 26th to 30th, 2024! This live virtual event brings us together in the spirit of mindfulness, connection, and growth. Over five days, enjoy 30 minutes of daily group meditations followed by a Q&A session, all guided by renowned meditation teachers Christopher Willard, Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein. Learn more and register at https://shop.mindful.org/products/community-connection-meditation-series.

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

Find more from Shamash Alidina here:

Shamash Alidina on Mindful.org

Shamash Alidina's Website

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, Kelly Boys leads us in a meditation to let go of stress. So, find a comfortable position and prepare to release tension in the body in order to achieve a deep state of relaxation. 

Kelly Boys is an author and mindfulness trainer who specializes in a non-sleep deep rest practice called Yoga Nidra–and we’re excited to share that we’ve partnered with Kelly and our friends and Mindfulness.com to bring you a course all about deep rest and relaxation. Learn all about it and enroll by checking out the link in the show notes or by visiting the shop on mindful.org.

Show Notes

Find more from Kelly Boys here:

Kelly Boys on Mindful.org

Yoga Nidra: Deep Rest and Renewal course 

Kelly’s website

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.

We live in a world of constant change and this week, Aden Van Noppen invites us to find what roots us. Aden is the founder and executive director of Mobius, a collaboration between leading neuroscientists, meditation teachers, and technologists to work toward the creation of digital technology that enhances our individual and collective well-being. Aden is also one of the 10 powerful women of the mindfulness movement 2022, and here she guides a meditation on impermanence.

Show Notes:

Find more about Aden Van Noppen here:

“10 Powerful Women of the Mindfulness Movement: 2022”

Mobius

Check out the August issue of Mindful Magazine here: 

Mindful - August 2022: The Self-Care Issue

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.

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

Show Notes:

drstacee.com

The Healing Otherness Handbook

Healing Otherness with Compassion (and Sass)

A Guided Meditation to Reflect on the Colours of the Pride Flag

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, Rose Felix Cratsley offers a meditation to honor equity by uplifting and celebrating the power of pausing together. In this mindfulness framework, each letter of the word BREATH serves to remind us of our responsibility to ourselves and to others to honor and promote equity. So she invites us to breathe, renew, exercise equity, activate and advocate, trust the power, and heal.

Rose Felix Cratsley is the founder and president of Ivy Child International, a nonprofit that develops global mental health initiatives for children, families, and communities. She is also featured in our annual list of powerful women in the mindfulness movement. You can find that feature in the August issue of Mindful Magazine later this month.

Show Notes:

Find more from Rose Felix Cratsley here:
Ivy Child International 

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.

Life doesn't always serve us exactly what we want. Sometimes it offers pain, confusion, and sorrow. There's no way to stop those circumstances, nor to stop the difficult emotions that might arise alongside them. This week, Frank Ostaseski offers a meditation to investigate all of the circumstances of our lives with curiosity, and that can help us welcome everything that comes, or at least allow it. When we allow what is to simply be, we relieve ourselves of the suffering that can get heaped on top of our moments of difficulty. That extra suffering is optional, even if the difficult causes and conditions are not.

Show Notes:

Find more from Frank Ostaseski here:
Frank Ostaseski, Author at Mindful 

Zen Hospice Project 

Metta Institute

Read Kate Bowler’s essay:

Coming Undone But Not Unmade

Read the June issue of Mindful Magazine here: 

Discover the June 2022 Issue

 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.

Nurses help those who are sick or injured, they hold the hands of others as their life ends or offer solace to those pained by loss. To mark National Nurses Week, Cynda Hylton Rushton calls on nurses to pause for a moment to honor their hands—and to acknowledge the joys, sorrows, disappointments, fears, and triumphs in their professional lives.

Show Notes: 

More from Cynda Rushton on Mindful.org

How Integrity Can Heal Burnout

As Mark Coleman says, listening is a beautiful doorway to the present moment, a tuning in to what’s here. With listening practice, we develop the qualities of receptivity, relaxation, and a sense of naturalness. We don’t need to make much effort to hear anything. A sound arises and is known quite easily and naturally in awareness. So, with this particular meditation, we can cultivate a sense of ease, receptivity, and openness. We allow the sounds to be the locus for our attention, simply present to the ebb and flow in the soundscape.

Shownotes:

Find more from Mark Coleman here:

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

The June 2022 issue of Mindful magazine: The Resilience Issue

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 practice, Sharon Salzberg invites us to allow ourselves to feel our emotions, notice the sensations that arise in our body, and forgive ourselves for what we feel. And while your mind might wander during the meditation, Salzburg reminds us that it is always possible to let go and begin again. This practice is featured in the June issue of Mindful magazine, which you can find on Mindful.org or at a newsstand near you. 

Show Notes

Find more from Sharon Salzberg here:

Sharon Salzberg, Author at Mindful 

Read the June issue of Mindful magazine here: 

Discover the June 2022 Issue - Mindful Magazine

 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.