howtomeditate

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

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, 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

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, 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

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.

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

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 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 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.

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.

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 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.

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.