12 Minute Meditation – Details, episodes & analysis

It might seem counterintuitive, but intentionally tuning into what’s distracting you can actually help strengthen your ability to focus. 

In today’s guided practice, meditation teacher Toby Sola introduces what he calls a “concentration algorithm.” This practice will help you identify which type of sensory experience you are naturally drawn to, and then give you a structure for how to focus on it, so that you can quickly attain deep 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 practice includes long pauses of complete silence to give you time to spend in contemplation. 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. 

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Show Notes

Find more from Toby Sola and his company Brightmind here.

Go Deeper

Want to learn more about training your attention? Here are two articles we think you’ll love:

• Paying Attention to the Space In Between
• Reclaiming Our Attention From “Convenience”

For more practice, try this 3-Part Focused Attention Meditation Series you can use to strengthen your focus when you feel distracted.

And more from Mindful here:

More episodes of 12 Minute Meditation

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When we are stressed or overwhelmed, or when our mind feels like it’s spinning out of control—it’s easy to forget that simply dropping into the body can be a powerful way to interrupt thEse thought loops.  

In this week’s refresh, meditation teacher Tara Healey guides us through a practice to calm the mind, notice sensations in the body, and bring awareness to the present moment. 

If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. 

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

Learn more about Tara Healy here.

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 [email protected].

Today, meditation teacher and bestselling author Jon Kabat-Zinn guides us through a silent walking meditation—a great addition to your mindfulness toolkit and a way to enter more deeply into the vitality & sensory richness of what is happening in & around you right now. [link]

If you’ve faced challenging or polarizing conversations lately, you likely know how difficult it can be to connect and cooperate with the person on the other side of that interaction. 

In today’s guided practice, Dr. Shalini Bahl invites us to explore our innate interconnectedness by recognizing our needs and those of others, so that we can be empowered to work together in new and creative ways that benefit all involved. 

This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine.  

If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week. 

Curious about the many benefits of being a member? Learn about our  subscription tiers and join Mindful 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 Dr. Bahl here.

You can learn more about Shalini’s story and how she leads through bringing mindfulness to organizations, marketing, and business on Mindful.org, where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature.

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 [email protected].

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 [email protected].

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 [email protected].

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 [email protected].

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 [email protected].

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 [email protected].

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 [email protected].

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 [email protected].