12 Minute Meditation

This week, join Kim Armstrong as she leads a practice called "Meditation for Challenging Emotions," similar to a lighthouse guiding ships through the stormy seas of the mind. This guided meditation offers a sanctuary for those seeking to confront and process difficult emotions with grace.  

Show Notes

Find more from Kim Armstrong here:

Kim Armstrong on Mindful.org

Space Between Youtube Channel

Space Between

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This week, Tovi Scruggs-Hussein invites us to explore our inner selves as the foundation for connecting authentically with others. Through mindful awareness, deep breathing, and envisioning a world bound by love and respect for our unique differences, we embark on the first steps toward embracing our interconnection.

Show Notes

Find more from Tovi Scruggs-Hussein here:

Tovi Scruggs-Hussein on Mindful.org

Tici'ess

Racial Healing Allies

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This week, join Nate Klemp as he leads us in a meditation practice to widen our perspective.  In our world, brimming with constant information and rapid change, it's common to feel overwhelmed and resort to narrowing our focus, often manifesting as stress and anxiety. This practice proposes a different approach by widening our perspective. It shifts our view from a limited 'soda straw' outlook to an expansive 'panoramic' one. 

Excitingly, Nate is also offering 20 free copies of his new book "Open: Living with an Expansive Mind in a Distracted World" to our listeners. This is a fantastic opportunity to delve deeper into mindfulness and expansion. To win a copy of Nate's new book, head over to https://signups.mindful.org/book-giveaway-open-by-nate-klemp/  before March 15th to enter for a chance to win.

Show Notes

Find more from Nate Klemp here:

Nate Klemp on Mindful.org

Nate Klemp’s Website

80/80 Marriage

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This week, Michelle Maldonado leads a meditation designed to cultivate awareness and inspire action. It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. As we navigate through the layers of self, family, community, and organizational dynamics, this meditation serves as a bridge, connecting inner reflection with outer action.

Show Notes

Find more from Michelle Maldonado here:

lucenscia.com
A Bridge to Better

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This week’s meditation is led by Rashid Hughes and is based on the acronym REST. This practice specifically takes into account that every one of us show up to mindfulness practice with our life experience. 

In the REST meditation, R stands for Relax your attention. Release. E is for Exhale all striving. Empty. S is for Sense the silence. Surrender. T is for Tune in to awareness. Trust.

Show Notes

Find more from Rashid Hudges here:

Rashid Hughes on Mindful.org

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This week, Shalini Bahl offers a 12-minute meditation to make some space and time to reconnect with ourselves and ask the question, “What’s most important to me?” Research shows that we are most energized when we find purpose and meaning in what we’re doing. We feel depleted when we don’t take time to do activities that we find inspiring or important to us.

This practice is part of a four-part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, which launched on January 18th.

Show Notes

Find more from Shalini Bahl here:

Shalini Bahl on Mindful.org

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This week, Shalini Bahl offers a 12-minute meditation to help us take in and process information efficiently. When we use our senses—touch, sight, hearing, taste, and smell—our thinking mind rests. So here, we focus on our senses and relax the mind. 

This practice is part of a four-part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, which launched on January 18th.

Show Notes

Find more from Shalini Bahl here:

Shalini Bahl on Mindful.org

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This week, Shalini Bahl offers a 12-minute meditation to explore the relationship between our emotions and our energy. High-intensity emotions drain our energy—not just the unpleasant ones like anxiety and fear, but also pleasant ones like excitement and elation. This meditation helps us channel these emotions to help us meet our goals without burning out. 

This practice is part of a four part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, launching January 18th.

Show Notes

Find more from Shalini Bahl here:

Shalini Bahl on Mindful.org

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This week, Shalini Bahl offers a 12-minute meditation to intentionally give your body the rest it needs and replenish your physical energy by checking in, softening, and letting go of tension. 

This practice is part of a four part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, launching January 18th.

Show Notes

Find more from Shalini Bahl here:

Shalini Bahl on Mindful.org

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This week, Mark Bertin guides us in a practice to find harmony amidst the holiday hustle. Release the grip of the "comparing mind," and embrace imperfect moments. Through intentional reflection, gratitude, connection, and self-compassion,this meditation offers a serene path to a joyous holiday experience.

Show Notes

Find more from Mark Bertin here:

Mark Bertin on Mindful.org

Mark Bertin Website

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Jenée Johnson extends a warm invitation to reconnect with our inner selves, embracing love and care. This practice guides us in being present with ourselves in an aware, kind, and loving way, which can help us foster an interior refuge from life’s storms while also building strength and resilience. We synchronize our heart, mind, emotions, and body to nurture awareness and love in the present moment.

Show Notes

Find more from Barry Boyce here:

Jenée Johnson on Mindful.org

Jenée Johnson Website

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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

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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

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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

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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

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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

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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

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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/

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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/

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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/

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