12 Minute Meditation

A Meditation For When Suffering In the World Feels Heavy

16 Jan 2026

Contributed by Lukas

Many of us are carrying the weight of the world's suffering right now. How can we acknowledge the immense suffering around us, and our own—and still...

A Meditation for Compassionately Noticing Food Cravings and Triggers

09 Jan 2026

Contributed by Lukas

Our brains learn through a process that has three components: trigger, behavior, reward. Together these behaviors form what is known as a habit loop. ...

A Meditation on Endings with Frank Ostaseski

02 Jan 2026

Contributed by Lukas

Even if they aren't particularly into making resolutions, for many people the New Year still feels like a fresh start: a time for taking stock, for re...

A Meditation to Set an Intention for Your Future with Rich Fernandez

26 Dec 2025

Contributed by Lukas

If you've grown weary of traditional resolutions, but you still carry a glimmer of hope that positive change is possible for us imperfect humans—the...

A Meditation to Release & Ease Holiday Stress with Christiane Wolf

19 Dec 2025

Contributed by Lukas

The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation.  This extended guided practice with Dr. Ch...

Gratitude Practice: Savor the Moment by Tapping into Your Senses with Elaine Smookler

12 Dec 2025

Contributed by Lukas

Savoring is a practice of intentionally slowing way down and paying attention to what's right in front of us—whether that's a conversation, an unexp...

A Meditation for Easing Pain and Inviting Joy with Vanessa Hutchinson-Szekely

05 Dec 2025

Contributed by Lukas

Sometimes seasons of intense suffering show up in our lives—no warning, no easy answers.  This week, mindfulness teacher Vanessa Hutchinson-Szekely...

Stress SOS: A Quick Practice When You Need It Most with Shamash Alidina

28 Nov 2025

Contributed by Lukas

The start of the holiday season can be amazing: festive energy, time with loved ones, and delicious food. But it can also be super stressful.  This w...

A Meditation for Working With Our Self-Judging Voice with Diana Winston

21 Nov 2025

Contributed by Lukas

As today's teacher notes, self-compassion is different from self-esteem. Relying on building up our self-esteem tends to lead us to need a lot of exte...

A Forgiveness Meditation to Let Go of Added Suffering with Mark Bertin

14 Nov 2025

Contributed by Lukas

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 a...

A Meditation to Meet the Body In Pain

07 Nov 2025

Contributed by Lukas

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 t...

A 12-Minute Meditation to Get Curious About Your Cravings

31 Oct 2025

Contributed by Lukas

We often imagine that our actions are the result of choice and awareness, which means that we can be extra critical of ourselves when we're struggling...

A 12-Minute Meditation on Our Relationship to Thoughts

24 Oct 2025

Contributed by Lukas

The nature of the mind is to make thoughts. All day long, mostly without our even noticing, the mind is generating thousands of thoughts. People often...

A 12-Minute Meditation to Rewire Your Brain for Optimism

17 Oct 2025

Contributed by Lukas

What do you do when you've made a plan, you've done everything you can to make it work…and things still don't turn out the way you hoped? In frustra...

Peace Begins With Me: A 12-Minute Meditation

10 Oct 2025

Contributed by Lukas

When painful emotions are circling all around, our instinct is often to reach for external reassurance.  In this practice, law professor and author R...

A Mountain Meditation to Help You Shift Out of Panic Mode

03 Oct 2025

Contributed by Lukas

If you've ever tried to push away anxiety or depression when they show up, you probably already know: Fighting these complex, difficult emotions usual...

A Meditation for Kids: Coming Back to the Positive

26 Sep 2025

Contributed by Lukas

Our brains are hardwired to notice the negative. It's part of how our ancient ancestors were able to survive in constantly threatening environments. ...

A Teaching and Meditation to Relax and Welcome Deep Rest

19 Sep 2025

Contributed by Lukas

Rest isn't a "reward" for working hard enough. It's a human need and birthright. This week's episode is a little different. We're not only sharing a g...

A Guided Meditation You Can Do Sitting at Your Desk

12 Sep 2025

Contributed by Lukas

Most of us spend most of our waking hours at some kind of job, whether that's in an office, a classroom, or in our own homes. This week, mindful leade...

A Meditation for Cultivating Daily Gratitude

05 Sep 2025

Contributed by Lukas

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 an...

A Meditation for Finding Safety in the Body

29 Aug 2025

Contributed by Lukas

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...

A Meditation to Get Into the Flow of Sensations

22 Aug 2025

Contributed by Lukas

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 w...

A Meditation to Create Space in a Storm of Emotions

15 Aug 2025

Contributed by Lukas

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 th...

A Body Scan Meditation to Prepare Mind and Body for Sleep

08 Aug 2025

Contributed by Lukas

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...

A Meditation to Be At Peace with How Things Are

01 Aug 2025

Contributed by Lukas

In this week's meditation, Dr. Mark Bertin walks us through a practice that is both concrete and compassionate. It guides us to take note of our tende...

A Loving-Kindness Meditation to Expand the Warmth of Your Heart

25 Jul 2025

Contributed by Lukas

Loving-kindness meditation, also called metta,  springs from a basic understanding of human nature: On one hand, we might truly believe that  compas...

Transform Shame to Self-Trust

18 Jul 2025

Contributed by Lukas

Shame is one of the most complex and difficult human emotions to experience and process.  This week, we're refreshing a meditation from Dr. Patricia ...

SOS Meditation to Unwind Anxiety

11 Jul 2025

Contributed by Lukas

In this week's guided meditation, teacher and author Melli O'Brien offers a practice that uses gentle, steady awareness to help you find your calm cen...

A Meditation for When You Need a Break

04 Jul 2025

Contributed by Lukas

Sometimes the best gift we can give ourselves is just a moment set aside for quiet, breath, and reminding ourselves of who we really are.  In this ge...

Use Distraction to Hone Your Focus

27 Jun 2025

Contributed by Lukas

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

A 10-Minute Full Body Scan Meditation

20 Jun 2025

Contributed by Lukas

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...

A Walking Meditation to Savor the Day

13 Jun 2025

Contributed by Lukas

We mostly think of walking as an activity that is supposed to accomplish something: getting from point A to point B, exercising, reaching our daily st...

A Meditation to Breathe Out Love

06 Jun 2025

Contributed by Lukas

Tonglen, sometimes called loving-kindness meditation, is a Tibetan practice of giving and receiving.  In Tonglen, we open ourselves to our entire exp...

A Practice for Turning Toward Difficulty

30 May 2025

Contributed by Lukas

When we are experiencing difficult emotions or situations, our first impulse is often to look for a way out—usually through distracting, numbing, ru...

A Meditation to Help You Make Any Decision—Big or Small

23 May 2025

Contributed by Lukas

You might not think of mindfulness as being a resource to help with decision-making, but moments of intentional silence can sharpen our mental clarity...

A Meditation to Ease Into Sleep

16 May 2025

Contributed by Lukas

If you've ever been awake at three a.m., tossing and turning and wishing you could snap your fingers and get back to sleep, then you know: the more yo...

Explore 3 Techniques in This Meditation Buffet

09 May 2025

Contributed by Lukas

Have you ever wondered why there are so many varieties of meditation practices, and why some of them seem to contradict each other in approach, style,...

A Meditation on Connecting Lands and Stories

01 May 2025

Contributed by Lukas

Many modern Western cultures don't have a deep understanding of land as a source of collective identity, story, or purpose. There is a sense that, yes...

A Meditation for Clarifying Your Motivations for Using Tech

25 Apr 2025

Contributed by Lukas

Recent studies have confirmed that the constant presence and use of tech in our lives have become a hazard to our well-being on multiple levels.  Med...

An Interbeing Meditation for Connection and Understanding

17 Apr 2025

Contributed by Lukas

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 th...

A Forgiveness Meditation with Will Schneider

11 Apr 2025

Contributed by Lukas

Forgiveness is a cornerstone practice of mindfulness, and it's also one of the most difficult.  Extending forgiveness to others and to ourselves requ...

A Meditation for Finding a Middle Way When We Are In Pain with Vidyamala Burch

04 Apr 2025

Contributed by Lukas

Being in pain makes being present extra challenging.  On a physical level, being in the present moment while our body is in pain is often extremely u...

A Meditation for Creating an Anchor of Inner Strength with Melli O'Brien

28 Mar 2025

Contributed by Lukas

What does it feel like to experience ourselves—in our own minds and bodies—as a reliable place we can come home to in order to feel grateful, calm...

Dual Anchor: A Neurodiversity-Informed Meditation for Wandering Attention with Sue Hutton

21 Mar 2025

Contributed by Lukas

Traditional meditation practices can sometimes be frustrating and alienating for those who are neurodivergent. Bodily discomfort or intense mental res...

A Meditation for Unconditional Love When You're Struggling with Caverly Morgan

14 Mar 2025

Contributed by Lukas

When we're wrestling with experiences that challenge our identities or our confidence—like failures at work, relationship struggles, or letting go o...

A Meditation on the South African Greeting Sawubona with Dr. Shelly Harrell

07 Mar 2025

Contributed by Lukas

In recent years, mental health professionals have raised the alarm about the growing epidemic of loneliness. Millions of people feel separated and iso...

A Meditation for Allowing the Possibility of Possible In Deep Grief with Brenda K. Mitchell

28 Feb 2025

Contributed by Lukas

When we are adrift in the wide sea of grief, it can be difficult to imagine any world other than the world of our intense sorrow and loss. In this gui...

A Journaling Practice to Help You Let Go of Limiting Habits with Caverly Morgan

21 Feb 2025

Contributed by Lukas

In a world filled with challenges and distractions, we often find ourselves repeating automatic reactions that once helped us survive but now hold us ...

A Meditation for Coming Home to Yourself With Georgina Miranda

07 Feb 2025

Contributed by Lukas

In a world that constantly pulls us in different directions—from productivity and external validation to endless distractions—coming home to ourse...

A "Just Like Me" Compassion Meditation with Steve Hickman

30 Jan 2025

Contributed by Lukas

The invitation with this practice is to put aside ideas and concepts about differences, shame, fear, survival, and to simply see if you can begin to d...

A Meditation for Collective Healing with Shalini Bahl

24 Jan 2025

Contributed by Lukas

In today's interconnected yet paradoxically divided world, the path to understanding each other requires more than just good intentions. To truly conn...

A Meditation to Find Stability Amid Change with Aden Van Noppen

17 Jan 2025

Contributed by Lukas

In a world where change is the only constant, it's easy to feel untethered. This week, mindfulness teacher and Mobius founder Aden Van Noppen invites ...

A Meditation to Set Your Intentions for the New Year with Mark Bertin

20 Dec 2024

Contributed by Lukas

As we begin a new year, pediatrician, mindfulness teacher, and author Mark Bertin offers us a thoughtful practice to reconnect with our intentions. Ma...

A Meditation to Reset and Let Go with Georgina Miranda

20 Dec 2024

Contributed by Lukas

Start your year with clarity and peace. In this episode, mindfulness expert Georgina Miranda guides us through a Meditation to Reset and Let Go. Disco...

A Meditation to Widen Your Perspective with Nate Klemp

20 Dec 2024

Contributed by Lukas

This week, we revisit one of our Top 10 Guided Meditations of 2024, led by Nate Klemp, PhD. Nate, a founding partner at Mindful and the co-author of T...

A Meditation to Meet Difficult Emotions with Compassion with Carley Hauck

20 Dec 2024

Contributed by Lukas

This week, we're revisiting one of our Top 10 Guided Meditations of 2024, led by Carley Hauck. This meditation is an invitation to notice the emotions...

A Meditation to Come Home to Your Heart with Jenée Johnson

13 Dec 2024

Contributed by Lukas

This week, Jenée Johnson invites us to come home to our hearts during the holiday season. Through a simple heart-centered practice, we'll focus on ou...

A Meditation for Tuning Into the Present Soundscape with Melli O'Brien

06 Dec 2024

Contributed by Lukas

This week, Melli O'Brien guides us in a practice that invites us to pause and reconnect with the simplicity of being. In the midst of life's noise and...

A Meditation to Defuse Holiday Stress with Mark Bertin

29 Nov 2024

Contributed by Lukas

This week, we're bringing back a past episode from Dr. Mark Bertin, and it couldn't come at a better time. As the holiday season ramps up—whether it...

A Meditation to Cultivate Gratitude for Small Things with Steven Hickman

22 Nov 2024

Contributed by Lukas

This week, Steve Hickman guides us in a meditation to cultivate gratitude for the small things that often go unnoticed in our daily lives. It's easy t...

A Meditation to Celebrate the Power of Pausing Together with Rose Felix Cratsley

15 Nov 2024

Contributed by Lukas

This week, Rose Felix Cratsley leads us in a meditation to pause and honor equity—a practice that invites us to celebrate the power of slowing down ...

A Walking Meditation to Work with Uncertainty with Mark Bertin

07 Nov 2024

Contributed by Lukas

This guided meditation from Dr. Mark Bertin reminds us that we don't have to pretend everything is fine or be calm all the time. Instead, being mindfu...

A Meditation for Awareness and Release of Self-Sabotage

01 Nov 2024

Contributed by Lukas

This week, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us t...

A Meditation to Welcome This Moment with Curiosity with Frank Ostaseski

25 Oct 2024

Contributed by Lukas

This week, Frank Ostaseski guides us through a meditation that invites us to let curiosity lead. Life doesn't always bring what we desire—instead, i...

A Meditation for Sending Compassion to a Difficult Person with Anu Gupta

25 Oct 2024

Contributed by Lukas

This week, Anu Gupta guides us in simple phrases of compassion and loving-kindness that allow us to remember: Just like me, this person is also human....

A Body-Scan Meditation to Relax Into Your Skin with Anu Gupta

11 Oct 2024

Contributed by Lukas

This week, Anu Gupta leads us through a detailed body scan, guiding us to shift our energy back to the present moment, coming back from any distractin...

A Meditation to Visualize Your Thoughts As Clouds In the Sky with Diana Hill

04 Oct 2024

Contributed by Lukas

This week, Diana Hill leads a meditation focused on gently letting go of attachment to your thoughts. In this practice, you'll explore how to allow yo...

A Meditation to Slow Your Breathing and Your Mind with Will Schneider

27 Sep 2024

Contributed by Lukas

This week, Will Schneider instructs us in paying attention to the gentle, natural flow of our breath. By becoming more aware of our inhales and exhale...

A 12-Minute Meditation for Embracing Neurodiversity Through Breath Awareness with Sue Hutton

26 Sep 2024

Contributed by Lukas

This week, Sue Hutton guides us in a breathing practice to foster awareness of our senses, honoring our neurodiversity while we strengthen our mindful...

A 12-Minute Meditation to Embrace All Your Parts with Carley Hauck

20 Sep 2024

Contributed by Lukas

This week, Carley Hauck guides us to embrace all parts of ourselves—those qualities we see as our "shadow," or what isn't serving us, as well as the...

A 12-Minute Meditation for Filling the Body with Light with Vidyamala Burch

13 Sep 2024

Contributed by Lukas

This week, Vidyamala Burch guides us through a calming body scan meditation that focuses on bringing light and ease into the body. This practice invit...

A 12-Minute Meditation to Connect with What Matters Most to You with Carley Hauck

06 Sep 2024

Contributed by Lukas

This week, Carley Hauck invites us to look within ourselves and affirm what it is that we love most. By connecting with our heart and remembering who ...

A 12-Minute Meditation for Cultivating Simple Awareness with Susan Kaiser-Greenland

30 Aug 2024

Contributed by Lukas

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 S...

A 12-Minute Meditation to Encourage Deep Breathing with Shamash Alidina

23 Aug 2024

Contributed by Lukas

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 ta...

A 12-Minute Meditation for Noticing What's Present and What Isn't with Chris Willard and Olivia Weisser

15 Aug 2024

Contributed by Lukas

This week, Christopher Willard and Olivia Weisser bring us a mediation inspired by the Japanese concept of ma, which refers to "the spaces between eve...

A 12-Minute Meditation for Nurturing Your Heart with Jonathan Fisher

02 Aug 2024

Contributed by Lukas

This week, Jonathan Fisher leads us through a body scan meditation designed to nurture your heart and bring awareness to the present moment.This pract...

A 12-Minute Meditation for Being with the Ever-Changing World with Men Talking Mindfulness

26 Jul 2024

Contributed by Lukas

This week, Men Talking Mindfulness co-host Will Schneider begins by guiding listeners to connect with our breath. Gradually, we release distractions a...

A 12-Minute Meditation for Coming Home to Yourself with Georgina Miranda

19 Jul 2024

Contributed by Lukas

This week, Georgina Miranda guides us through a meditation called "Coming Home to Yourself." This practice is about finding inner strength and resilie...

A 12-Minute Meditation to Awaken the Flow of Gratitude in Nature with Georgina Miranda

12 Jul 2024

Contributed by Lukas

This week, Georgina Miranda guides us through a meditation to awaken the flow of gratitude in nature. Regardless of where you are—whether in a local...

A 12-Minute Meditation to Remember That We Belong to Each Other with Ruth King

05 Jul 2024

Contributed by Lukas

This week, Ruth King offers a guided meditation practice from her heart to yours. Ruth King, a teacher, author, and founder of the Mindful of Race Ins...

A 12-Minute Meditation for Working with Shame with Tovi Scruggs-Hussein

29 Jun 2024

Contributed by Lukas

This week, Tovi Scruggs Hussein shares that the foundation of racial healing is emotional work. Most long-term healing involves deep exploration of em...

A 12-Minute Meditation to Let Go of Stress and Fall Asleep with Kelly Boys

20 Jun 2024

Contributed by Lukas

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 orde...

A 12-Minute Meditation for Self-Compassion and Presence with Melli O'Brien

14 Jun 2024

Contributed by Lukas

This week, Melli O'Brien leads us through a body scan meditation designed to help you experience greater self-compassion, self-acceptance, and presenc...

A 12-Minute Meditation on Mindful Journaling with Stephanie Domet

06 Jun 2024

Contributed by Lukas

This week, Stephanie Domet invites us to explore a mindful journaling practice. With the launch of our new Mindful Living Journal, this meditation ser...

A 12-Minute Meditation on Abundance in Nature with Mark Coleman

31 May 2024

Contributed by Lukas

This week, Mark Coleman guides us in a 12-minute meditation on abundance in nature, an invitation to immerse ourselves in the beauty and generosity of...

A 12-Minute Meditation for Navigating Grief Anniversaries with Elaine Smookler

24 May 2024

Contributed by Lukas

This week, Elaine Smookler invites us to explore A Meditation for Navigating Grief Anniversaries, a practice that gently supports us in honoring and p...

A 12-Minute Meditation for Self-Compassion and Loving-Kindness with Melli O'Brien

17 May 2024

Contributed by Lukas

This week, Melli O'Brien invites us to immerse ourselves in a Self-Compassion and Loving-Kindness meditation, a practice designed to soothe the nervou...

A 12-Minute Meditation for Cultivating Compassion in Racial Awareness with Tovi Scruggs-Hussein

10 May 2024

Contributed by Lukas

This week, Tovi Scruggs-Hussein invites us on a transformative journey through mindfulness aimed at racial healing and understanding our deep-seated b...

A 12-Minute Meditation for Embracing Your Inner Mountain with Elaine Smookler

02 May 2024

Contributed by Lukas

This week, Elaine Smookler invites us to explore the Mountain Meditation, a practice aimed at grounding us in the present moment through an upright an...

A 12-Minute Meditation to Cultivate Calm and Clarity with Nadene Cherry

25 Apr 2024

Contributed by Lukas

This week, Nadene Cherry will guide us through practices uniquely tailored for moments when the world demands more than we might be ready to give. Ima...

A 12-Minute Meditation of Learning How to Sit with Uncomfortable Feelings with Diana Hill

18 Apr 2024

Contributed by Lukas

This week, Diana Hill invites us into a soothing space where we learn to embrace our uncomfortable feelings, much like finding shelter in a serene gre...

A 12-Minute Meditation for Coping with Grief with Elaine Smookler

12 Apr 2024

Contributed by Lukas

This week, Elaine Smookler invites us to explore how grief, a complex and often overwhelming emotion,  shows up in our thoughts, feelings, and physic...

A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck

05 Apr 2024

Contributed by Lukas

This week, Carley Hauck introduces us to a simple yet profound meditation practice aimed at helping us navigate through the ups and downs of everyday ...

A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck

05 Apr 2024

Contributed by Lukas

This week, Carley Hauck introduces us to a simple yet profound meditation practice aimed at helping us navigate through the ups and downs of everyday ...

A 12-Minute Meditation for Rediscovering Your Essence with Cara Bradley

29 Mar 2024

Contributed by Lukas

This week, Cara Bradley invites you on a meditation journey that starts in the familiar setting of your daily life:smack in the middle of the commotio...

A 12-Minute Meditation for Cultivating Daily Gratitude with Kim Armstrong

21 Mar 2024

Contributed by Lukas

This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discov...

A 12-Minute Meditation for Cultivating Connection to Yourself and Beyond with Nadene Cherry

14 Mar 2024

Contributed by Lukas

This week, join Nadene Cherry for a 12-minute meditation journey aimed at Cultivating Connection to Yourself and Beyond. Amid the rapid pace of everyd...

A 12-Minute Meditation to Understand Your Expansive Mind with Nate Klemp

07 Mar 2024

Contributed by Lukas

This week, we join Nate Klemp, who will introduce us to a unique three-stage meditation practice aimed at broadening and deepening our understanding o...

A 12-Minute Meditation for Challenging Emotions with Kim Armstrong

29 Feb 2024

Contributed by Lukas

This week, join Kim Armstrong as she leads a practice called "Meditation for Challenging Emotions," similar to a lighthouse guiding ships through the ...

A 12-Minute Meditation to Honor Our Connection to Ourselves and Others

22 Feb 2024

Contributed by Lukas

This week, Tovi Scruggs-Hussein invites us to explore our inner selves as the foundation for connecting authentically with others. Through mindful awa...