12 Minute Meditation

Feeling Lonely? Embrace Compassion

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

Point of View Podcast Episode 8: Mind(ful) Your Manners

A conversation with Mindful’s Editor-in-Chief Barry Boyce and editor Stephanie Domet on the direct line between mindfulness and manners, and issues a challenge to listeners to help take a mindfulness practice off the cushion and into everyday life.

How Meditation is a Practice of Resilience

As part of the “Real Love with Sharon Salzberg” event hosted by Women of Wisdom and Mindful, meditation teacher and author Sharon Salzberg discussed the true meaning of love for ourselves, others and life. The following is an excerpt of her talk.

15-Minute Meditation with Barry Boyce

A 15-minute meditation with Barry Boyce, Editor-in-Chief of Mindful. The final meditation in this three-part series explores getting comfortable with sitting in formal meditation for longer periods of time. 

Tune In to Present Moment Awareness with Barry Boyce

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 we are without having to do anything in particular.    Show notes: Meditation by Barry Boyce.  Barry Boyce is founding editor of Mindful and Mindful.org. A longtime meditation practitioner and teacher—as well as a professional writer and editor—he is the editor of and a primary contributor to The Mindfulness Revolution: Leading Psychologist...

10-Minute Meditation with Barry Boyce

A 10-minute meditation from Barry Boyce, Editor-in-Chief of Mindful. This longer practice gives us a chance to dive deeper into meditation posture, breathing techniques, and working with thoughts and emotions as they surface during mindfulness practice. 

Focus the Mind with Barry Boyce

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 that point, what in technical terms is called meta-awareness: you’re aware of your thought process, not just caught up in it. Now at that moment, there are lots of possibilities. Show notes: Meditation by Barry Boyce.  Barry Boyce is the founding editor of Mindful and Mindful.org. A longtime meditation practitioner and teacher—as well as a...

2-Minute Meditation with Barry Boyce

Explore a brief mindfulness meditation practice from Barry Boyce, Editor-in-Chief of Mindful. This is a short practice for settling the mind, intended for doing in the middle of the day, wherever you are out in the world. 

1-Minute Meditation with Barry Boyce

Explore a brief mindfulness meditation practice from Barry Boyce, Editor-in-Chief of Mindful. This is a short practice for settling the mind, intended for doing in the middle of the day, wherever you are out in the world. 

Deep Belly Breathing with Shamash Alidina

This guided meditation is an introduction to deep belly breathing which helps you relax and reduce stress. The practice triggers the relaxation response, which is the opposite of the fight-or-flight response.  Show notes: This meditation is adapted from shamashalidina.com. Shamash Alidina is the author of Mindfulness For Dummies and most recently, The Mindful Way Through Stress.

An Guided Meditation to Encourage Deep Breathing

Explore this introduction to belly breathing to help you relax and reduce stress.

A Guided Meditation for Labelling Emotions

This 10-minute practice helps you identify your feelings, so you can gain emotional freedom.

Label Difficult Emotions with Christopher Germer

This guided meditation is about labelling your emotions. Research suggests that the practice helps the amygdala, the structure in the brain that registers danger, become less active.  Show notes: Adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer.  Audio: © Christopher Germer & Kristin Neff. Mindful Self-Compassion. June 2017. All rights reserved. Christopher Germer, Ph.D., has a private practice in mindfulness and compassion-based psychotherapy and is ...

Can Mindfulness Helps Us Dismantle Inequality?

An excerpt of a longer conversation with Rhonda Magee on mindfulness and dismantling the subtle habits and patterns that separate us. In this excerpt, Magee explores how mindfulness can be both a tool for personal growth and societal transformation—not either or, both "both, and," as she puts it. 

A Basic Mindfulness Meditation for Labelling Thoughts and Emotions

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

Cultivate Moment-to-Moment Gratitude with Scott Rogers

This body scan and breath awareness practice integrates relaxation, mindfulness, and gratitude. With it, we can strengthen our ability to notice what arises in our field of awareness—pleasant or unpleasant—with sustained attention. Show notes: Meditation by Scott Rogers.  Scott Rogers is the founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is co-founder of the UMindfulness, th...

Body Scan and Breath Awareness Practice

This 12-minute practice engages the breath, to offer stability and tranquility.

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

This guided meditation can be helpful when you’re feeling isolated or experiencing difficulty. Connecting with self-compassion reminds us that even though the struggle is a part of life, we can still experience kindness and acceptance.  Show notes: Adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer. Kristin Neff, Ph.D., is an associate professor in Human Development and Culture in the Educational Psychology Department, at the University of Texas at Austin...

Take a Self-Compassion Break

Explore this informal mindfulness practice to foster a sense of connection and belonging.

A Meditation for Exploring Your Senses

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

A Meditation for Offering Yourself Kindness

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

Guided Lovingkindness Meditation from Sharon Salzberg

A Loving-Kindness Meditation with Sharon Salzberg

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 practiced many times that we begin to notice a habit developing—namely, letting ourselves off the hook once in a while. Show notes: Adapted from a talk from Sharon Salzberg at the Insight Meditation Society. Listen to the full talk. Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the cofounder of the Ins...

20-Minute Practice for Exploring Your Habitual Reactions

A 10-Minute Practice to Be With the Breath

This guided meditation allows you to let go of your thoughts and settle into the natural rhythm of the breath.

Tame Holiday Stress with Mark Bertin

'Tis the season to give up the guilt. Let go of aiming for perfection around the holidays with this guided meditation. The practice offers a way to let go of expectations and open up to the opportunities for joy and connection that you may be missing. Show notes: Meditation by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

A Meditation for Settling Your Busy Mind

Psychiatrist and mindfulness expert Holly Rogers explains why you should not even try to stop your thoughts. Plus, a guided practice on noticing your inner chatter with curiosity rather than judgment.

Tame Bad Habits with Judson Brewer

This guided meditation focuses on a craving you may have. Maybe it’s for food, or an empty email inbox. Whatever it is, Judson Brewer invites you to welcome and engage with the craving though kind and curious awareness.  Show notes: This guided meditation was recorded live at the Center for Mindfulness at the University of Massachusetts Medical School. This meditation provides additional information to a feature article titled “Constant Craving” which appeared in the April 2018 issue of Mi...

Quiet Your Inner Critic With Mark Bertin

The fight for perfection is a fight that can’t be won. Use this guided meditation to notice the voice of judgment in your head and then begin to release it and wish yourself well. Through the breath, awareness, and compassion, this practice can help tame the inner voice we all dread.  Show notes: Meditation by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

A Mindfulness Practice for Kids: Coming Back to the Positive

Mindfulness Practice for Preschoolers

A 17-Minute Kindness Practice

This practice from Ed Halliwell opens our hearts to others, offering them kindness and compassion.

A Basic Meditation to Tame Your Inner Critic

A Basic Meditation to Tame Your Inner Critic

15-Minute Awareness of Breath Meditation

Loving-Kindness Heartscape Meditation

Practice Loving-Kindness with Jon Kabat-Zinn

Block off some time for yourself to engage in connection, compassion, and kindness. This immersive heartscape meditation offers deep healing of ourselves and others.  Show notes: This meditation is adapted from Jon Kabat-Zinn’s Guided Mindfulness Meditation Series 3, available here. These guided meditations are designed to accompany Jon Kabat-Zinn’s book Meditation is Not What You Think and the other three volumes based on Coming to Our Senses. Jon Kabat-Zinn is the founder of Mindfuln...

A Seven Minute Mindful Phone Practice

Follow this guided meditation to become more aware of the emotions and body sensations when you use your phone.

A Meditation on Your Self-Critical Voice

A guided meditation to get familiar with self-judgements and how we relate to our flaws, so that you can cultivate compassion and recognize your own worthiness.

Explore Your Self-Critical Voice with Diana Winston

This guided meditation will help you to get familiar with self-judgments and how you relate to your flaws, so that you can cultivate compassion and recognize your own worthiness. Show notes: Meditation by Diana Winston.  Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and author of several books including The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness.

A Meditation on Anxious Emotions with Bob Stahl

This guided practice involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions. Show notes: Adapted from A Mindfulness-Based Stress Reduction Workbook for Anxiety by Bob Stahl PhD, Florence Meleo-Meyer MS, MA, and Lynn Koerbel MPH. Bob Stahl, PhD, has founded eight Mindfulness-Based Stress Reduction programs in medical centers in the San Francisco Bay Area and is currently offering programs at Dominican Hospit...

Meditation on Anxious Emotions

This practice from Bob Stahl involves deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.

Point of View Podcast Episode 5: How Compassion Gives Us the Stability to Take Wise Action

Point of View Podcast Episode 5: A conversation with Frank Ostaseski about finding the inner resources to meet the impossible in extraordinary ways.

A Meditation for Working With Anxiety

23-minute meditation for working with anxiety from Hugh Byrne, meditation teacher and author of the Here-And-Now Habit.

Body Scan Meditation

From The Mindful Podcast series. 

10-Minute Mindful Breathing Practice

A 5-Minute Mindful Breathing Practice

Returning to the breath, again and again, when the mind has wandered—that's how we train our attention. A 5-minute breathing practice from Mark Bertin. 

Desmond/A Meditation to Recharge Your Mind

Take a break from your busy day with this three-minute meditation practice. Your brain will thank you.

Recharge Your Mind with Tim Desmond

Take a break from the challenges of your day with this guided meditation. Wind down, come back to your body, and open yourself up to the happiness and compassion around you. Your brain will thank you. Show notes: Meditation by Tim Desmond. Tim Desmond is a mindfulness teacher, therapist, Distinguished Faculty Scholar at Antioch University, and co-founder of Morning Sun Mindfulness Center.

Just Like Me Compassion Practice

Explore this practice for increasing compassion and helping us remember what we share as human beings. This practice can be done alone or with a partner.