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There are times when we're so busy thinking, planning, worrying, stressing that it's really hard to focus on the breath or the body, or whatever particular meditation object we're using.
This practice with Mark Coleman offers an alternative that's helpful when we feel like we're going a million miles an hour. It uses soft, focused attention: relaxed eyes, soft gaze, and just being aware of the visual stimuli—like color, light, form, shape—to settle our focus.
Mark Coleman is a Dharma teacher at Spirit Rock and has taught Insight Meditation retreats since 1997 worldwide. Mark is passionate about integrating meditation and nature and leads wilderness retreats through his organization Awake in the Wild and runs annual Nature Meditation teacher trainings. Cofounder of the Mindfulness Training Institute, Mark coeads year-long mindfulness teacher trainings in Europe and the US. He is author of Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery and Make Peace With Your Mind and his recent book From Suffering to Peace. He lives in Sausalito, Marin and likes nothing more than hiking, biking, and kayaking in the outdoors. Find out more at markcoleman.org
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Mark Coleman here.
Go Deeper
For a variety of reasons, not every brain is well-suited to "traditional" meditation techniques. Here are ways to explore other alternative practices:
Awareness in Action: Rethinking ADHD Through Mindfulness
Guided Meditations for Working with ADHD and Anxiety
Trusting Your Senses
Mindfulness and Autism: Learning to Celebrate Neurodiversity
Addiction, Trauma, and the Problem of Being Present
If you've even had the feeling that traditional meditation isn't for you because of how you're wired, try this neurodivergent-friendly approach: Dual Anchor: A Neurodiversity-Informed Meditation for Wandering Attention
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Beyond just feeling good, laughter releases dopamine, serotonin, oxytocin, and endorphins, and also works on our heart, our lungs, our muscles, our thoughts, our behaviors. In short: laughter actually is good medicine.
And here's a funny thing: whether we laugh in response to something, or we create a situation that gets laughter going, the body will still release the same endorphins.
Try this quick, goofy yoga exercise to discover a 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.
Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. She is a Registered Psychotherapist and teaches mindfulness to corporate clients through eMindful. She's also a comedic writer and performer and is the singing host of Mindful Martinis, a cabaret/mindfulness class mash up.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Elaine Smookler here.
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We tend to see play, joy, and levity as nice-to-haves, something we experience when things are going well. In reality they are all an essential part of building resilience and well-being, even when things aren't going well. To explore more ways to intentionally incorporate the lighter side, even in darker seasons, check out these resources from Mindful.org:
The Power of Play
Play, SoulPancake, and Building Your Anti-Depressant Brain
Join the Nanalympics! 6 Ways to Get Playful with Mindful Movement
The Science of Wonder
Find Your Way to Embodied Joy
For more practice noticing the good (even when things don't go according to plan), try: A 12-Minute Meditation to Rewire Your Brain for Optimism
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Joy aids us in waking up to our lives, and savoring is a practice that allows us to slow down, immerse ourselves in experience, and deeply appreciate the moment we're inhabiting. These two together are a powerful antidote to the gravitational pull of negativity, doomscrolling, and despair.
Jessica Morey is a meditation teacher and coach. She has been practicing meditation for almost 3 decades. She is also the co-founder and former executive director of Inward Bound Mindfulness Education, a nonprofit organization bringing in-depth mindfulness and compassion training to youth.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Jessica Morey here.
Go Deeper
Understanding our built-in negativity bias is the first step to balancing it with practices that hone our attention and strengthen our genuine appreciation for the good things in life. You can learn more from these resources on Mindful.org:
Seven Strengths for an Uncertain World
Halting the Spiral: Navigating Repetitive Thought Patterns
3 Mindful Ways to Transform Negative Thoughts
Turn Negative Emotions into Your Greatest Source of Strength
How Happy Brains Respond to Negative Things
For another approach to unhooking from negativity, try: Peace Begins With Me: A Meditation for When You Feel Overwhelmed By Negative Thoughts
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When we talk about attention, we often use active and extractive verbs: pay, give, court, leverage. In mindfulness, attention isn't a commodity to be used; it's a gift to be nurtured. What might it feel like to rest our attention?
This week, teacher Sharon Salzberg offers a guided meditation that's down-to-earth and deeply restorative as we practice holding our awareness with the lightest touch possible.
Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is the co-founder of the Insight Meditation Society in Barre, Massachusetts, and has played a crucial role in bringing Asian meditation practices to the West. Sharon has been a student of meditation since 1971, guiding retreats worldwide since 1974. She is a columnist for On Being, a regular contributor to The Huffington Post and the author of many books including Real Happiness, Lovingkindness, and Real Change.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Sharon Salzberg here.
Go Deeper
Our attention—where we give it and why—is one of our most powerful assets. Learning how to train our awareness to rest in the present moment is one of the greatest gifts we can give ourselves and others. To learn more about how mindfulness can help you build your attentional strength, check out these resources from Mindful.org:
3 Simple Ways to Pay Attention
Get It Done With Mindfulness: How to Be Productive with Attention, Kindness, and Wisdom
Attention! How Mindfulness Training Is Helping People Reclaim Their Ability to Focus
How to Give Your Full Attention
At the very heart of mindfulness is the practice of training your attention, moment by moment, with compassion and care. For more practice, try A 12-Minute Breathing Meditation to Cultivate Attention.
And more from Mindful here:
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One of the core principles of mindfulness practice that can be a challenge for people is the notion that it actually makes more sense to accept our emotions rather than resist them. Especially when it comes to painful, confusing, or frightening emotions, this move towards ourselves in compassion can feel incredibly counterintuitive.
This week, author and recovery coach Emily Jane guides us through a practice you can use anytime you need support bringing curiosity, courage, and compassion to difficult experiences.
Emily Jane is a mindfulness teacher, certified Embodied Processing (EP) practitioner, and recovery coach with a background in social work. She's been in recovery for over eight years, following two decades of active addiction, and her lived experience now fuels her passion for helping others heal. Emily is also the author of Beyond Addiction: A Mindful Guide to Recovery, where she shares her trauma-informed, compassionate approach to healing. Her work integrates mindfulness, coaching, trauma therapy, and somatic tools to help people reconnect with their bodies and find safety, peace, and empowerment on their recovery journey. Connect with Emily Jane online at Holistic Recovery.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Emily Jane here.
Go Deeper
Being able to notice and be in our bodies is one of the core skills of mindfulness. In a world that is designed for distraction and disembodiment, this can be a challenging skill to cultivate. If you want to learn more, start with these resources from Mindful.org:
Addiction, Trauma, and the Problem of Being Present
What Green Spaces Can Do For Your Body, Your Mind & Your Practice
Mindfulness Practices to Get Back in Touch with Your Body
How to Befriend Your Body
The Science of Embodiment: Connect to Your Body's Wisdom
For another take on a meditation for body awareness, try: A 10-Minute Meditation to Cultivate Embodied Awareness
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Our bodies come in all varieties, and we all have different interests, skills, and abilities. As today's teacher Cara Bradley observes, movement of any kind—from the slightest stretch to the most intense exercise—can be mindful.
This simple meditation helps you celebrate your physicality with practices to connect with your breath and your body, expand your awareness, and appreciate the gift of being alive.
Cara Bradley is a seasoned mind-body expert dedicated to advancing mind-body education through movement, mindfulness and the science of human performance. She provides evidence-based mind-body approaches to global wellness brands, Fortune 100 companies and top-ranked sports teams, is the author of On The Verge: Wake Up, Show Up, and Shine and the Founder of Verge Yoga and Meditation Center. Cara was voted a "Top 12 Most Powerful Women in the Mindfulness Movement" by Mindful.org.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Cara Bradley here.
Go Deeper
Mindful movement comes in all varieties and can be a wonderful way to calm both body and mind. If you want to learn more, start with these resources from Mindful.org:
Join the Nanalympics! 6 Ways to Get Playful with Mindful Movement
7 Mindful Movement Practices for Daily Life
Swimming, Walking, Running—Why Mindful Movement Can Boost Resilience
This Kind of Movement Can Be the Key to Healing Burnout
Easy Ways to Make Mindful Movement Part of Your Day
For a creative and whimsical way to combine movement and meditation, try: Laughter Yoga: A Gentle Movement Practice to Get the Giggles Going
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This week, Mindful founding editor Barry Boyce reminds us of the basic why behind mindfulness meditation: We get off-kilter at various times throughout the day, and we need a way to pause and reconnect—with reality, with our senses, with our steady center. That's what meditation helps us do.
This practice is called "Taking Your Seat," and it's perfect if you're getting started with meditation, or if you just need a touchpoint during your day.
Barry Boyce is Founding Editor of Mindful and Mindful.org. He is a longtime meditation practitioner and teacher, as well as a professional writer and editor. Barry serves on the board of directors of the Foundation for a Mindful Society and the Centre for Mindfulness Studies in Toronto, as well as on the advisory board of Peace in Schools, in Portland, Oregon.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Barry Boyce here.
Go Deeper
Mindful.org has a wealth of articles, research, and guided practices that can help you start or grow your meditation practice. You can start here:
Connecting With Why You Meditate Can Fuel Your Motivation
Calm and Steady: Simple Ways to Create the Habit of Mindfulness
Do I Need to Meditate to Be Mindful?
Formal vs. Informal Mindfulness: 2 Ways to Practice
For another approach to a beginner's meditation, try: Beginner's Body Scan Meditation
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Learning to live with pain and illness is challenging, arduous work. Often, people can go for months or even years without sufficient answers. Life gets turned completely upside down. The body you thought you had suddenly becomes something you don't recognize or know how to work with.
This week, meditation teacher and hypnotherapist Juliana Sloane offers an imaginative meditation that invites softness and self-compassion in the midst of discomfort.
Juliana Sloane is a Buddhist teacher, hypnotherapist, and coach specializing in Depth Hypnosis, applied shamanic counseling, and client-centered neuroplasticity. She blends ancient wisdom traditions, hypnosis, and evidence-based approaches to help individuals create lasting transformation beyond the conscious mind. She helps clients transcend the limitations of talk therapy and achieve lasting transformation. Based in Santa Fe, NM, she teaches nationally and works one-on-one with clients worldwide.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Juliana Sloane here.
You can read our recent interview with Juliana and learn more about her work combining mindfulness, meditation, and hypnosis for deeper healing and transformation with her clients.
Go Deeper
For more resources on how mindfulness can help you live more fully with illness or pain, check out these resources on Mindful.org:
What Unexpected Chronic Back Pain Taught Me: 4 Takeaways That Matter
Let Your Pain Be a River: Vidyamala Burch on Living and Teaching With Chronic Pain
Pain Opens a Door
How to Live Well with Chronic Pain and Illness
For more practice creating a sense of safety inside your own body, try: A Meditation for Easing Pain and Inviting Joy
And more from Mindful here:
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We often think of mindfulness and meditation as sustained states—when in reality, it's just a collection of micro-moments of stopping, breathing, really noticing our own bodies and our own lives, getting distracted, and then coming back again. Over and over.
As this week's teacher Shalini Bahl puts it, today's guided practice is about the art of stopping: letting go of our regular habits of the mind—the pushing, pulling, running in circles— and instead just being for a moment.
This is an extended practice, but as a bonus, we're also sharing a micro-practice version of The Art of Stopping that you can take into busy days. And don't miss Shalini's new article on Mindful.org that's all about the power of micro-practices to affect our daily choices.
Shalini Bahl, PhD, is the award-winning author of Return to Mindfulness and founder of Sama Life, where she offers daily live micro-practices for real-world engagement. Through her teaching, writing, and TEDx talks, she focuses on building practical mindfulness skills that disrupt default patterns and restore clarity, integrity, and care.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Shalini Bahl here.
Go Deeper
For more resources on the power of the pause, check out these resources on Mindful.org:
How Micro-Practices Can Be the Bridge Between Your Meditation and Your Choices
W.A.I.T. a Minute: A Practice to Pause Before You Post on Social Media
How to Get Good Pause
Waking Up to Your World: Using the Pause Practice to Break Habitual Patterns
For more practice pausing before making choices by compassionately interrupting patterns, try: A 12-Minute Meditation to Get Curious About Your Cravings
And more from Mindful here:
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You can find the extended 20-minute version of this meditation here.
Want to explore how micro-practices can help shift your patterns in your real everyday life when you're off the meditation mat? Check out Shalini's article, How Micro-Practices Can Be the Bridge Between Your Meditation and Your Choices.
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In our concern for our children, sometimes we respond from a place of fear and worry. From time to time, we can even lose touch with the love that lies beneath that concern.
Reconnecting with the ground of our love and the wish for our children to be happy and well, especially in moments of difficulty, can be incredibly beneficial. This practice from Wendy O'Leary offers a pause of support and encouragement that can help you come back to that core of compassionate wisdom.
Wendy O'Leary, M.Ed., author and health educator, has three children's books and an adult book on self-compassion in families. She is a certified mindfulness teacher, parent educator, and self-compassion advocate with expertise in teaching emotional resilience to children and adults. Her card deck for children titled "Let's Grow Happiness," created in collaboration with her colleague Helen Maffini, is available for purchase at wendyoleary.com.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Wendy O'Leary here.
Go Deeper
For more resources to support mindful parenting, check out these resources on Mindful.org:
Mindful Parenting Toolkit
Shifting Habits: Three Mindful Parenting Tips You Can Try Today
Mindful Parenting: Meet Your Inner Critic with Self-Compassion
Manage Big Parenting Feelings Before They Manage You
For more practice with meditations to meet your worry, anxiety, fear, or other difficult emotions, try: 12-Minute Meditation: A Grounding Practice to Create Space in a Storm of Emotions
And more from Mindful here:
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If you'd like to pre-order lifetime access to The Seven Strengths event recording, go to www.mindfulness.com/the-seven-strengths-hub to take advantage of our early bird pricing plus get a free bonus course from Melli O'Brien.
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Our bodies are so overworked and often ignored. This guided awareness practice offers space to feel a sense of gratitude for our body, in all of its beauty and mystery.
Rashid Hughes (he/him) is a writer, meditation teacher, yoga instructor and a restorative justice facilitator. He is the co-founder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. Rashid is an Affiliate Teacher for the Insight Meditation Community of Washington DC and is also a teacher of the Presence Collective. He holds a Master of Divinity Degree from the Howard University School of Divinity.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Rashid Hughes here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
For more resources to grow compassion and appreciation for the body, check out these articles on Mindful:
What Green Spaces Can Do For Your Body, Your Mind & Your Practice
Mindfulness Practices to Get Back in Touch with Your Body
How to Befriend Your Body
The Science of Embodiment: Connect to Your Body's Wisdom
For more practice with meditations to help you befriend and feel at home in your body, try A Meditation for Finding Safety in the Body.
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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Thanks to our autonomic nervous system, life-sustaining processes like our heartbeat, digestion, and breathing all happen without us even having to pay attention. But our environments, stress levels, and other factors can definitely affect the health and efficiency of these processes.
For example, sitting hunched at our desks and staring at screens often means that our breathing gets shallow and irregular—which of course affects things like focus, energy, cognition, and attention.
This week, Shamash Alidina leads a guided breathing exercise called Light, Slow, and Deep (or LSD), designed to re-set the breath in a way that opens the chest, relaxes tension, and calms the nervous system.
Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies, The Mindful Way Through Stress, and most recently, Breathing Exercises for Dummies. He frequently pops up in newspapers, magazines and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He's been teaching mindfulness full-time since 2010.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Shamash Alidina here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
Breathing mediations have many mental and physical benefits, and you can find dozens of resources on our site. Start here:
The Breath is Your Superpower: 3 Ways to Help Kids Reset
Email Apnea Is Real. Here's How to Breathe Better at Work
What Science Says About the Power of the Outbreath
Helping Black Women Take A Breath
How Your Breath Controls Your Mood and Attention
For more practice with breathing meditation, try 12-Minute Breathing Practice for Awareness: Sit and Know You're Sitting or A Guided Meditation to Encourage Deep Breathing.
And more from Mindful here:
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City life can often feel frantic, loud, and cut off from natural beauty. It's not often we slow down and take in all there is to experience. But even in urban areas, if you pay attention, you can hear the call of a bird, notice your favorite color in shop windows, and look up at the vast sky above.
In this guided meditation, we slow our roll and take in the beauty of our surroundings, no matter where we find ourselves.
Kazumi Igus is a Los Angeles native, science teacher, and trained meditation facilitator through UCLA's Mindful Awareness Center. She currently serves as a WholeSchool Mindfulness Director at one of the few predominantly Black high schools in the Los Angeles Unified School District. Her mission is to transform education into a system that is inherently responsive to students' social and emotional needs, explicitly fosters focus, and empowers students to develop emotional resilience in an increasingly challenging world.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Kazumi Igus here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
Looking for more reasons to head outside? Here are some additional Mindful.org resources to help you build a stronger relationship with Mama Nature:
The Nature Remedy: Find Freedom from Tech Overload
Nature-Based Mindfulness Practices for Families
We're Hard-Wired to Crave Nature
Why Is Nature So Good for Your Mental Health?
What Nature Teaches Us About Well-Being
For more practice being intentionally mindful outside, try A 12-Minute Meditation to Rest in the Movement of Nature.
And more from Mindful here:
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Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if we are healing from perfectionism.
Mindfulness reminds us that not everything has to be "fixed"—and very often, our movement back to wellness starts when we stop trying to change ourselves and simply accept where we are with care and attention.
Cheryl Jones is a mindfulness teacher, health and wellness coach, and author of two books, Thriving When Your Cosmic Egg Is Cracked: A Mindful Journey and Mindful Exercise: A Bridge Between Yoga and Exercise. She was the recipient of the Chairman's Leadership Award and the Norman Vincent Peale Award for Positive Thinking for integrating mindfulness into corporate culture at Aetna. You can find her at www.linkedin.com/in/cherylljones/.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Cheryl Jones here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
Healing from perfectionism isn't easy. It takes time and practice. Here are some additional Mindful.org resources to help you build a stronger sense of self-acceptance:
Awareness in Action: Rethinking ADHD Through Mindfulness
What Swimming Taught Me About Self-Compassion and Letting Go
It's Selfish, It's Hokey, and I'll Lose My Edge: 3 Half-Truths About Self-Compassion
How Self-Compassion Can Improve Teen Mental Health
This Is What Fierce Self-Compassion Looks Like
Want to try more practices that foster self-compassion? Start here: A 12-Minute Meditation to Embrace All Your Parts
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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Change of any kind—whether it's small, momentous, expected or unexpected—can make us feel so vulnerable and unsteady.
This week, Susan Bauer-Wu offers a guided meditation to invite and nourish inner strength in the face of change.
Susan Bauer-Wu, PhD, is a registered nurse and nursing educator, as well as a mindfulness teacher and researcher. She is president of the Mind & Life Institute and author of Leaves Falling Gently: Living Fully with Serious & Life-Limiting Illness through Mindfulness, Compassion & Connectedness.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Susan Bauer-Wu here.
FREE course! If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
Want to learn more about how you can train to stay steady, even when everything around you feels uncertain and evolving? Check out these resources from Mindful.org:
New Life, Who's This? Rediscovering Who You Are When Everything Has Changed
Embracing Change: What Nanalan' Teaches Us About Saying Goodbye
The Only Constant Is Change
Navigating Change is Hard. Here's How it Makes Us Better Leaders
Rethinking Equanimity: Margaret Cullen on Equanimity and Quiet Strength
To get more practice dealing with the reality of change, try A Meditation to Help You Let Go and Accept Change.
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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Our culture prizes certainty and tends to regard not-knowing as weakness or failure.
But research has shown that uncertainty is a quality that we're meant to engage, not reject. Not only does it spark curiosity and help us learn, but it also strengthens confidence and resilience.
This week, Dr. Sará King offers a practice to help us build comfort with our "don't-know mind" so that we can stay courageous and open to the world around us.
Dr. Sará King is a mother, a neuroscientist, political and learning scientist, medical anthropologist, social entrepreneur, public speaker, and certified yoga and meditation instructor. Dr. King specializes in researching and teaching about the relationship between mindfulness, community alternative medicine, and social justice with an emphasis on examining the relationship between individual and collective awareness as it relates to well-being.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Sará King here.
If you are looking for an in-depth resource to help build these essential skills of resilience, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
Looking for ways to engage your beginner's mind? Check out these resources from Mindful.org:
Why Uncertainty Is Good for Us
How Embracing Uncertainty Leads To Fulfillment
Feeling Like a Fraud in Your Own Mindfulness Practice
Don't Be So Sure
To get more practice meeting uncertainty, try A Guided Walking Meditation to Meet Uncertainty with Compassion
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected] do women love reading The Pipeline? It's data with perspective. Get free, thoughtful takes on navigating our messy world. Subscribe today.
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When we are going through a difficult season personally, or we are bearing witness to the pain of others, our relationship to genuine joy or happiness can get complicated and confusing. Happiness can feel out of reach, or it can feel like a betrayal, like it's something we don't "deserve" in hard times.
But strengthening our ability to notice and soak in moments of beauty, tenderness, connection, and gratitude can actually have a fortifying effect on us. It can help us build resilience and fill our empty emotional tanks—which can foster our own healing and make it possible for us to show up in healing ways for others.
This week, teacher Wendy O'Leary shares a guided practice to tune our attention to the reality that shimmers right alongside our genuine seasons of struggle.
Wendy O'Leary, M.Ed., author and health educator, has three children's books and an adult book on self-compassion in families. She is a certified mindfulness teacher, parent educator, and self-compassion advocate with expertise in teaching emotional resilience to children and adults. Her next publication is a card deck for children titled "Let's Grow Happiness," created in collaboration with her colleague Helen Maffini. It is scheduled for release on April 21, 2026 and can be preordered at www.wendyoleary.com.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Wendy O'Leary here.
If you are looking for an in-depth resource to help build these essential skills of resilience, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths.
Go Deeper
To explore more about how happiness is not just something we get when things are going well, but an essential human experience, check out these resources from Mindful.org:
What We Know (Or Think We Know) About Happiness
Three Emerging Pathways to Happiness
Find Happiness by Embracing All of Your Emotions
Searching for Happiness and Finding Yard Work
Why Happiness Isn't Always Comfortable
To get more practice noticing and connecting with happiness, try 3 Guided Meditations to Open Up to Happiness.
And more from Mindful here:
More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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There are so many reasons why we might be struggling to get to sleep and stay asleep. Work or relationship stress, health concerns, hormonal changes, the state of the world—there's plenty to keep us awake at night.
This week, Mark Bertin offers a soothing sleep practice to help settle our restlessness, using the breath as a calming anchor to gently coax our busy minds and tense bodies into rest.
Because this is a sleep meditation, there won't be the usual recorded outro, so you can just drift off in silence.
Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics. He's a regular contributor to Mindful.org and Psychology Today. He is the author of How Children Thrive: The Practical Science of Raising Independent, Resilient, and Happy Kids (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit developmentaldoctor.com.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Dr. Mark Bertin here.
Go Deeper
For help understanding how mindfulness can make sleep better and more restorative, check out these resources from Mindful.org:
The Ultimate Guide to Mindfulness for Sleep
Why We Wake Up At Night and How Mindfulness Helps Us Sleep Again
The Science of Deep Sleep
8 Tips for Better Sleep at Night
Mindful has a wonderful collection of sleep meditations. If you want to try another version of a body scan, A 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep is a great place to start.
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].
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Daily life is full of irritations: moments of inconvenience, situations where we don't get what we were hoping for, delays, disappointments, prickly interactions that can leave us confused and exasperated.
If we're honest, we can probably admit that sometimes our reactions in those moments tend to be reflexive rather than intentional. We feel our anger or annoyance rise, and we react almost as though we're reading a script.
Can we explore these habitual reactions in a way that gives us enough space to respond differently? In today's practice, teacher Patricia Rockman guides us through a meditation to help us meet whatever is arising, so that we have more agency when the next moment arises.
Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the senior director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto. Rockman is also an associate professor at the University of Toronto, Department of Family Medicine, cross appointed to Psychiatry. She has extensive experience practicing individual psychotherapy, leading therapy groups, and training healthcare providers in mindfulness-based interventions, Cognitive Behavioral Therapy, and change management for stress reduction. She is a freelance writer, yoga teacher, and meditation practitioner.
The transcription of this guided meditation will be online and in our app at Mindful.org next week.
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app.
Show Notes
Find more from Patricia Rockman here.
Go Deeper
For more resources to explore reactivity and choice, check out these resources from Mindful.org:
The "About To" Moment: Teaching and Modeling Response vs. Reaction
Emotional Rescue: Using Mindfulness to Reset Your Reactions
You Can Investigate Your Emotions Without Suppressing Them
Tame Reactive Emotions by Naming Them
For more practice with compassionately looking at and interrupting unconscious reactivity, try The S.T.O.P. Practice: Creating Space Around Automatic Reactions.
And more from Mindful here:
More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
- Visa fler
