12 Minute Meditation

12 Minute Meditation: A Practice to Work with Difficult Emotions with Rhonda Magee

09 Dec 2021

Contributed by Lukas

Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle pr...

12 Minute Meditation: A Gratitude Practice to Notice, Shift, Rewire with Priti Patel

02 Dec 2021

Contributed by Lukas

When things don't go according to plan it becomes easier to focus on what's wrong and minimize what's right. This mindful gratitude practice is design...

Seeds: A Guided Meditation for Kids

01 Dec 2021

Contributed by Lukas

This engaging meditation uses the energy and imagery of seeds to foster inner connection and emotional regulation. Follow the guided practice and join...

12 Minute Meditation: Ease Holiday Stress with Christiane Wolf

01 Dec 2021

Contributed by Lukas

The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediat...

12 Minute Meditation: A Practice to Lead with Gratitude with Shalini Bahl-Milne

25 Nov 2021

Contributed by Lukas

One of the most important (free!) tools for strengthening our communities is gratitude. On this week's episode of 12 Minute Meditation, Shalini Bahl-M...

12 Minute Meditation: A Practice to Rest the Body in Gratitude with Rashid Hughes

18 Nov 2021

Contributed by Lukas

This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional paus...

12 Minute Meditation: Cultivate Embodied Gratitude with Shelly Tygielski

11 Nov 2021

Contributed by Lukas

On this week's episode of 12 Minute Meditation, Shelly Tygielski shares a guided practice to infuse your body with a sense of gratitude. This is a pra...

12 Minute Meditation: Practice Gratitude for Small Things with Steve Hickman

04 Nov 2021

Contributed by Lukas

What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this...

12 Minute Meditation: The BASICS of Mindful Eating with Lynn Rossy

28 Oct 2021

Contributed by Lukas

Lynn Rossy shares a mindful eating meditation that you can bring to any meal, whether it's lunch, dinner or snack time. This is a practice that can he...

12 Minute Meditation: Connecting to Your Body with Jeanne Corrigal

21 Oct 2021

Contributed by Lukas

The elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and...

12 Minute Meditation: Coming Home to Yourself with Georgina Miranda

14 Oct 2021

Contributed by Lukas

On this week's episode of 12 Minute Meditation, Georgina Miranda shares a guided practice to help you feel more grounded and at ease. This is a practi...

12 Minute Meditation: A Practice to Foster Compassion with Tara Brach

07 Oct 2021

Contributed by Lukas

On this week's episode of 12 Minute Meditation, Tara Brach leads us in a practice to consider a relationship where there's tension or conflict. Then, ...

12 Minute Meditation: Expanding Our Hearts with Shelly Tygielski

30 Sep 2021

Contributed by Lukas

This week, Shelly Tygielski offers a guided meditation to help you acknowledge what is causing you pain or stress, and hold it with more self-compassi...

12 Minute Meditation: A Practice to Reset with Shalini Bahl-Milne

23 Sep 2021

Contributed by Lukas

It's important to remember that mindfulness is a practice; despite our best intentions, we might not always get it right the first time around, and th...

12 Minute Meditation: Remembering How to Trust with Dr. Stacee Reicherzer

16 Sep 2021

Contributed by Lukas

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 ...

12 Minute Meditation: A Practice to Activate Your Vagus Nerve with Andres Gonzalez

09 Sep 2021

Contributed by Lukas

Andres Gonzales is the co-founder of the Holistic Life Foundation and for the past 16 years, he has taught yoga to diverse populations around the worl...

12 Minute Meditation: A 4-7-8 Breath Practice with Ni-Cheng Liang

02 Sep 2021

Contributed by Lukas

This week, Ni-Cheng Liang leads us in a 4-7-8 breath practice to release stagnant air and find calm. Ni-Cheng is a pulmonary physician, podcast host, ...

12 Minute Meditation: Cultivating Inner Balance in the Face of Change with Susan Bauer-Wu

26 Aug 2021

Contributed by Lukas

Susan Bauer-Wu shares a guided mindfulness practice to help you cultivate the patience to ride the waves of change. Susan Bauer-Wu, a researcher, scho...

12 Minute Meditation: Set the Tone for Your Leadership with Tovi Scruggs-Hussein

19 Aug 2021

Contributed by Lukas

This week, Tovi Scruggs-Hussein leads us in a practice to explore integrity, inspiration, and purpose with compassion. Tovi is an author, educator, an...

12 Minute Meditation: A Meditation on Belonging and Connection with Ruth King

12 Aug 2021

Contributed by Lukas

Ruth King offers a guided meditation practice from her heart to yours. Ruth is a teacher, author, founder of the Mindful of Race Institute, and featur...

R.E.S.T. in Awareness with Rashid Hughes

12 May 2021

Contributed by Lukas

If you find it difficult to pause and grieve, begin this meditation practice to connect with the natural rhythm of rest. This practice is a refuge fro...

Observe Difficult Emotions with Scott Rogers

05 May 2021

Contributed by Lukas

Mindfulness allows us to create space between ourselves and our emotions. In this space, we can find stability and cultivate resilience. As you go thr...

Leaves: A Guided Meditation for Kids

04 May 2021

Contributed by Lukas

This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and j...

A Practice for Working with Grief with Judy Lief

16 Apr 2021

Contributed by Lukas

Our hearts break, but our hearts also heal. The thread that pulls us from heartbreak to healing is love, says Judy Lief in this practice for working w...

A Practice to Help Curb the Thrill of Gossiping with Nate Klemp

13 Apr 2021

Contributed by Lukas

A Gratitude Practice to Notice, Shift, and Rewire Your Brain

19 Mar 2021

Contributed by Lukas

This gratitude practice is designed to change that; its aim is to amplify the experience of optimism. Meditation by Nate Klemp. Meditation read by Pri...

A Guided Practice for Engaging Money Issues with Spencer Sherman

04 Mar 2021

Contributed by Lukas

If discussing money brings a feeling of unease and discomfort, try this guided practice led by Spencer Sherman to turn the feeling of stress into one ...

Wind: A Guided Meditation for Kids

01 Mar 2021

Contributed by Lukas

This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and j...

Trees: A Guided Meditation for Kids

01 Mar 2021

Contributed by Lukas

This engaging meditation uses the energy and imagery of trees to foster inner connection and emotional regulation. Follow the guided practice and join...

Clouds: A Guided Meditation for Kids

01 Mar 2021

Contributed by Lukas

This engaging meditation uses the energy and imagery of clouds to foster inner connection and emotional regulation. Follow the guided practice and joi...

Visualize Love and Gratitude with Nate Klemp and Kaley Klemp

11 Feb 2021

Contributed by Lukas

With time we might find ourselves drifting apart from our partners. In this guided meditation, you will take a moment to visualize your love story an...

Feel at Home in Your Heart with Jenée Johnson

21 Dec 2020

Contributed by Lukas

The idea of a home is not limited to a physical location, it can refer to the love and care you feel within yourself. This practice can help you work ...

Loving-Kindness for Difficult Times with Mark Bertin

10 Nov 2020

Contributed by Lukas

In times of conflict and anger, it becomes difficult to respond with compassion. Mark Bertin takes us through this meditative practice to take care of...

Use Loving-Kindness to Feel Liberated with Jenée Johnson

06 Nov 2020

Contributed by Lukas

It's easy to get trapped in your own emotions and narratives, let alone the ways you can encounter obstacles in society. Here, Jenée Johnson leads a ...

Walking in Uncertainty with Mark Bertin

02 Nov 2020

Contributed by Lukas

Life is constantly changing in various ways that can make it feel like the rug is constantly being pulled out from under you. Join this walking medita...

A Meditation for Patience and Resolve with Mark Bertin

27 Oct 2020

Contributed by Lukas

If you find it difficult to develop a sense of patience in the face of uncertainty and discomfort, begin this guided meditation to face whatever is ca...

A Breathing Meditation for Children with Susan B. Katz

27 Oct 2020

Contributed by Lukas

By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with p...

A Practice to Reset Tough Conversations with Shalini Bahl-Milne

07 Oct 2020

Contributed by Lukas

It's not always the case that our formal mindfulness practice carries seamlessly into daily life—especially in conversations that spark tension. Sha...

A 10-Minute Full Body Scan Meditation

15 Sep 2020

Contributed by Lukas

Deepen Your Awareness with Rhonda Magee

01 Sep 2020

Contributed by Lukas

This guided meditation is focused on deepening your awareness, freeing yourself, and settling in the present moment. This practice will lead you to ex...

A Walking Meditation with Elaine Smookler

24 Aug 2020

Contributed by Lukas

Experiencing an intentional, mindful walk can provide an opportunity to connect with your senses and nourish your relationship to the present moment. ...

Offer Loving-Kindness to Yourself and Others with Sharon Salzberg

14 Aug 2020

Contributed by Lukas

Using the repetition of certain phrases, Sharon Salzberg takes us through a loving-kindness  meditation to shift our attention away from our mistakes...

A Gentle Practice for Opening Up to Painful Emotions

31 Jul 2020

Contributed by Lukas

Observe the Wandering Mind with Enrique Collazo

22 Jul 2020

Contributed by Lukas

In this guided meditation, we become aware of the mind as a process. When we think of our mind in this way, we can let our thoughts float by like bubb...

Cultivate Embodied Awareness with Sebene Selassie

20 Jul 2020

Contributed by Lukas

Embodied awareness means grounding ourselves in our sensory experiences in order to connect with what we're experiencing in the present moment. Sebene...

Place Your Attention on the Nature of Your Mind with Vinny Ferraro

17 Jul 2020

Contributed by Lukas

In this guided meditation, Vinny Ferraro invites us to see our thoughts as they arise, notice them, and gently return our attention to the breath and ...

Softly Focus Your Awareness with Susan Kaiser Greenland

22 Jun 2020

Contributed by Lukas

We often use the breath and sensations of the body as anchors in meditation, but listening to the sounds around us can also help ground us. In this gu...

Founding Editor Barry Boyce Speaks with Former Police Officer Richard Goerling

18 Jun 2020

Contributed by Lukas

Founding Editor Barry Boyce speaks with mindfulness trainer and former police officer Richard Goerling on the role of mindfulness in policing. 

Turning Awareness into Action with Michelle Maldonado

17 Jun 2020

Contributed by Lukas

This is a foundational awareness practice designed to help bring about three key insights: clarity of intention; understanding of our power, presence,...

Remember That You Are Enough with Spencer Sherman

10 Jun 2020

Contributed by Lukas

Society often pushes benchmarks at us: We are enough if we have a certain amount of money, if we look a certain way, if we live in a certain house. In...

Fully Experience the Present with Jay Vidyarthi

01 Jun 2020

Contributed by Lukas

We let go of the feeling that we need to work toward something in this practice for self-care. Jay Vidyarthi guides us to let go of racing thoughts an...

Practice Forgiveness with Carley Hauck

20 May 2020

Contributed by Lukas

Since the beginning of shelter in place regulations, many of us have experienced increased stress and have been spending more time with those we live ...

Embrace Fear with Loch Kelly

01 May 2020

Contributed by Lukas

If you're feeling fear, anger, or any unpleasant emotion, begin this guided meditation to embrace what you're feeling. Move from a place of becoming y...

Gather Your Energy with Sharon Salzberg

14 Apr 2020

Contributed by Lukas

Settle into this meditation to strengthen your concentration and utilize the full power of your energy. Sharon Salzberg guides us from fragmented thou...

Find Calm and Equanimity with Linda Graham

08 Apr 2020

Contributed by Lukas

Linda Graham guides us through three breath and awareness practices to help ground ourselves throughout the day. Soothe your body with affectionate br...

A Nourishing Breath Meditation with Bob Stahl and Elisha Goldstein

26 Mar 2020

Contributed by Lukas

The deepest healing occurs when you come to terms with the way things are. This simple awareness of breath practice is an act of self-love and compass...

Cool the Fires of Reactivity with Willem Kuyken

25 Mar 2020

Contributed by Lukas

Equanimity helps us understand that when we allow difficult thoughts and feelings—when we don't over-identify with them or cling to them—they will...

STOP Practice with Rhonda Magee

21 Feb 2020

Contributed by Lukas

Navigate reactivity and distressing moments with the STOP practice. The four steps create space for you to interrupt thought patterns and call on the ...

Where Does the Path of Mindfulness Lead?

21 Feb 2020

Contributed by Lukas

The Gift of Being Alive: A Q&A with Rhonda Magee

20 Feb 2020

Contributed by Lukas

RAIN Meditation with Tara Brach

17 Dec 2019

Contributed by Lukas

Explore RAIN as a stand-alone meditation or move through the four steps in a more abbreviated way whenever you feel stuck or anxious. Show notes: Medi...

Tame Feelings of Shame with Patricia Rockman

28 Nov 2019

Contributed by Lukas

Exploring difficult emotions and experiences may be the key to loosening their hold over us. Patricia Rockman guides us through the experience of sham...

Asking For and Receiving Help with Tara Healey

21 Oct 2019

Contributed by Lukas

This mindfulness practice is meant to help you tame your inner critic, so you can reach out for help simply and gracefully. Show notes: Meditation by ...

A Mindfulness Practice for Pain with Christiane Wolf

21 Oct 2019

Contributed by Lukas

Find your inner support group with this guided meditation for working with physical pain and internally connecting with people who have a similar expe...

Soften, Soothe, Allow

21 Oct 2019

Contributed by Lukas

Reflection on Core Values

21 Oct 2019

Contributed by Lukas

How Would You Treat a Friend in Pain

21 Oct 2019

Contributed by Lukas

Zooming Out for Pain

21 Oct 2019

Contributed by Lukas

Zooming in for Pain

21 Oct 2019

Contributed by Lukas

Mindfulness and Pain: What the Research Tells Us

21 Oct 2019

Contributed by Lukas

When Pain Leads to Loneliness and Isolation

21 Oct 2019

Contributed by Lukas

What Mindfulness Is…and How It Could Help with Pain

21 Oct 2019

Contributed by Lukas

Letting Go of Guilt: Discovering Strength in Self-Compassion

21 Oct 2019

Contributed by Lukas

Chronic Pain

21 Oct 2019

Contributed by Lukas

Chronic Pain: The roommate we would rather not have

Desk Chair Body Scan

01 Oct 2019

Contributed by Lukas

Meditate right where you are with this 10-minute guided practice.

A Mindfulness Practice to Notice the Mind-Body Connection

07 Aug 2019

Contributed by Lukas

Our bodies have power to influence our minds, and vice versa. This guided meditation shows you how.

Stay in the Moment with JG Larochette

14 Jun 2019

Contributed by Lukas

This meditation guides you through one of the fundamental practices of mindfulness: breathing. For seasoned meditators and beginners alike, this pract...

Soft Belly Breathing with Jillian Pransky

30 Apr 2019

Contributed by Lukas

This guided meditation takes you through the power of soft belly breathing. Jillian Pransky says the belly is our emotional center and softening it ca...

Find Your Loving-Kindness Phrases with Chris Germer

25 Apr 2019

Contributed by Lukas

This pen and paper practice guides you into finding your loving-kindness phrases which you can use in meditations. After writing, reflecting and writi...

Cultivating Our Attention

28 Mar 2019

Contributed by Lukas

A basic mindfulness practice raising our awareness and stirring our curiosity.

Mindfulness Meditation for Beginners

28 Mar 2019

Contributed by Lukas

5-Minute Breathing Practice

21 Mar 2019

Contributed by Lukas

A simple meditation to connect to your breath.

Observe Thoughts Without Judgment with Jon Kabat-Zinn

20 Mar 2019

Contributed by Lukas

Don't fall into the trap of thoughts that swirl through the mind, especially those laced with judgment. Instead, learn to let them pass through withou...

A Body Scan with Diana Winston

13 Mar 2019

Contributed by Lukas

Take a moment to relax your body and focus your mind. This guided meditation is a simple way to cultivate mindfulness and bring your attention inward ...

Rest in Awareness with Jon Kabat-Zinn

06 Mar 2019

Contributed by Lukas

This guided meditation allows us to move out of our own experience and open up to what is happening around and within us. This meditation cultivates a...

Trying Compassion on Capitol Hill

04 Mar 2019

Contributed by Lukas

Can you extend compassion toward a difficult person in your life? Congressman Tim Ryan tries a practice to help him reach across the aisle.

Feeling Lonely? Embrace Compassion

01 Mar 2019

Contributed by Lukas

In a world driven by competition and comparison, Sharon Salzberg contends shifting our definition of love might be the key to reconnecting to what mat...

How Meditation is a Practice of Resilience

07 Feb 2019

Contributed by Lukas

As part of the "Real Love with Sharon Salzberg" event hosted by Women of Wisdom and Mindful, meditation teacher and author Sharon Salzberg discuss...

Tune In to Present Moment Awareness with Barry Boyce

31 Jan 2019

Contributed by Lukas

As we become more familiar with practicing mindfulness, we can begin to enjoy it as an opportunity to simply be—to inhabit our body and be wherever ...

Focus the Mind with Barry Boyce

31 Jan 2019

Contributed by Lukas

The moment of noticing a thought is a very powerful moment. It's really where the real meditation occurs. That's because there's a spark of insight at...

1-Minute Meditation with Barry Boyce

31 Jan 2019

Contributed by Lukas

Explore a brief mindfulness meditation practice from Barry Boyce, Editor-in-Chief of Mindful. This is a short practice for settling the mind, intende...

Deep Belly Breathing with Shamash Alidina

30 Jan 2019

Contributed by Lukas

This guided meditation is an introduction to deep belly breathing which helps you relax and reduce stress. The practice triggers the relaxation respon...

Label Difficult Emotions with Christopher Germer

23 Jan 2019

Contributed by Lukas

This guided meditation is about labelling your emotions. Research suggests that the practice helps the amygdala, the structure in the brain that regis...

Can Mindfulness Helps Us Dismantle Inequality?

21 Jan 2019

Contributed by Lukas

An excerpt of a longer conversation with Rhonda Magee on mindfulness and dismantling the subtle habits and patterns that separate us. In this excerpt,...

A Basic Mindfulness Meditation for Labelling Thoughts and Emotions

16 Jan 2019

Contributed by Lukas

A 20-minute breathing meditation that explores thoughts, sensations, and mental states with kind awareness.

Cultivate Moment-to-Moment Gratitude with Scott Rogers

09 Jan 2019

Contributed by Lukas

This body scan and breath awareness practice integrates relaxation, mindfulness, and gratitude. With it, we can strengthen our ability to notice what ...

Take a Self-Compassion Break with Kristin Neff and Christopher Germer

08 Jan 2019

Contributed by Lukas

This guided meditation can be helpful when you're feeling isolated or experiencing difficulty. Connecting with self-compassion reminds us that even th...

A Meditation for Exploring Your Senses

02 Jan 2019

Contributed by Lukas

Follow this guided meditation from Cara Bradley to notice your sight, sound, taste, touch, smell, and thoughts.

A Meditation for Offering Yourself Kindness

19 Dec 2018

Contributed by Lukas

Steve Hickman leads this guided meditation to practice wishing yourself happiness.

A Loving-Kindness Meditation with Sharon Salzberg

13 Dec 2018

Contributed by Lukas

Practice sending loving-kindness to people you feel neutral toward as well as those you have difficult feelings toward. It's only after we've practice...