Latest Howtomeditate Podcast Episodes
12 Minute Meditation: Set Your Intentions for the New Year with Mark Bertin
12 Minute Meditation - January 05, 2023 05:00 - 13 minutes ★★★★ - 105 ratingsWhile many of us take stock at the end of a year, and use the fresh page of January to set goals, or make plans, that sense of letting go of what we're caught up in and the habits we've been living through can be an integral part of our everyday mindfulness practice. Each time we sit for a few m...
Top Guided Meditations of 2022: Healing Through Hope
12 Minute Meditation - December 29, 2022 05:00 - 10 minutes ★★★★ - 105 ratingsFor the month of December we're rounding up our most popular meditations from this year. This week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, “I think mindfulness is an essential and fundamental human right. We come into th...
Top Guided Meditations of 2022: Savor the Moment by Tapping into Your Senses
12 Minute Meditation - December 22, 2022 05:00 - 13 minutes ★★★★ - 105 ratingsFor the month of December we're rounding up our most popular meditations from this year. This week, Elaine Smookler offers a practice to help savor the moment by tapping into your senses. One morning in early October, Elaine Smookler glanced at her cell phone and noticed the weather app omino...
Top Guided Meditations of 2022: Tune In to What Your Body Needs
12 Minute Meditation - December 15, 2022 18:46 - 11 minutes ★★★★ - 105 ratingsSometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to what our difficult emotions or physical sensations may be t...
12 Minute Meditation: Let Go of Limiting Habits with Caverly Morgan
12 Minute Meditation - December 08, 2022 05:11 - 6 minutes ★★★★ - 105 ratingsWhen love feels scarce, we are conditioned to slip into survival mode. We cling to our beliefs about who we are in order to feel safe, to compensate for the belief that we are lacking. But seeing these conditioned habits for what they are can help create pathways for returning, for remembrance, ...
12 Minute Meditation: Cultivate Gratitude for Small Things with Steve Hickman
12 Minute Meditation - November 24, 2022 05:00 - 11 minutes ★★★★ - 105 ratingsIf you’re celebrating Thanksgiving this week, we’re sending you warm wishes for a safe and happy holiday. And, in the spirit of season, this week, Steve Hickman offers a gratitude practice for small things. You’ll find this practice featured in our Gratitude Journal, which is a beautiful, lovi...
12 Minute Meditation: Tap Into Gratitude with Loving-Kindness with Jessica Morey
12 Minute Meditation - November 17, 2022 14:36 - 15 minutes ★★★★ - 105 ratingsSometimes gratitude can be tough to tap into, so this week, Jessica Morey shares a meditation to help us connect with our own goodness. When we're anchored in feelings of love and gratitude, we can bring loving-kindness and compassion with us out into the world. This practice as a web extra to o...
12 Minute Meditation: Counteract Resentment with Gratitude with Barry Boyce
12 Minute Meditation - November 10, 2022 05:00 - 18 minutes ★★★★ - 105 ratingsOne of the biggest obstacles to gratitude is resentment, says Barry Boyce, Mindful’s founding editor. From time to time, we need to undercut our own perspective and see things from the other side—maybe even from all sides. Here, Barry shares a gratitude practice to help us stop clinging to our i...
12 Minute Meditation: Awaken the Flow of Gratitude in Nature with Georgina Miranda
12 Minute Meditation - November 03, 2022 04:00 - 9 minutes ★★★★ - 105 ratingsWhile moving through nature, we have the opportunity to enter a state of being, be present with all of our sensations, and awaken gratitude for the Earth that is also part of us. So, take this moment to connect with the breath as Georgina Miranda, social entrepreneur, outdoor adventurer, speaker...
12 Minute Meditation: Give Gratitude for Your Body with Elaine Smookler
12 Minute Meditation - October 27, 2022 04:00 - 16 minutes ★★★★ - 105 ratingsWhen we take a moment to appreciate what's happening in our bodies, with a spirit of curiosity, we honor all that our bodies do for us every day. This week, Elaine Smookler guides us in a moment to bring appreciation to our embodied experience right now. Show Notes Find more from Elaine Smo...
12 Minute Meditation: Nurture a Felt Sense of Gratitude Gina Rollo White
12 Minute Meditation - October 20, 2022 04:00 - 13 minutes ★★★★ - 105 ratingsThis week, experienced mindfulness practitioner and instructor Gina Rollo White offers a gentle way to connect with each area of your body, while nurturing a felt sense of loving-kindness and gratitude. This somatic (embodied awareness) practice is a bonus that adds on to the “Guide to Gratitude...
12 Minute Meditation: Staying with Awareness of Difficult Emotions with Sharon Salzberg
12 Minute Meditation - October 13, 2022 04:00 - 17 minutes ★★★★ - 105 ratingsWhen we’re caught in the throes of an emotion like sadness, loneliness, or anger, shifting our awareness into the body allows us to experience the ever-changing nature of these strong and often unpleasant emotions. This practice will help you get used to the feeling of paying attention to diffic...
12 Minute Meditation: Investigate Tough Emotions with Dr. Jud Brewer
12 Minute Meditation - September 22, 2022 04:00 - 12 minutes ★★★★ - 105 ratingsThis practice is a web extra in the October issue of Mindful magazine where we look into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. This week, Jud Brewer offers this simple exercise to help y...
12 Minute Meditation: Soften, Soothe, and Allow Difficult Emotions with Kristen Neff
12 Minute Meditation - September 15, 2022 04:00 - 17 minutes ★★★★ - 105 ratingsThis practice is a web extra in the October issue of Mindful magazine where we look into the science and practice of meditating—not to push away your painful emotions, but to see and recognize those emotions with kindness and curiosity. By allowing ourselves to experience where tough emotions ar...
12 Minute Meditation: Tune In to What Your Body Needs with Chris Willard
12 Minute Meditation - September 08, 2022 04:00 - 11 minutes ★★★★ - 105 ratingsSometimes we need to drop into our body to discern what we need in this moment. In this episode of 12 Minute Meditation, author and mindfulness teacher Dr. Christopher Willard offers four prompts to help us self-regulate by attending to what our difficult emotions or physical sensations may be t...
12 Minute Meditation: Make Peace with Change with Kimberly Brown
12 Minute Meditation - September 01, 2022 17:22 - 15 minutes ★★★★ - 105 ratingsThis week, meditation teacher and author Kimberly Brown offers a loving-kindness practice variation to help us cultivate more ease and openness within the moment-to-moment unfolding of our lives. “Everything is impermanent. It's always changing, coming together and falling apart,” she says. When...
12 Minute Meditation: A Breathing Meditation with Ni-Cheng Liang
12 Minute Meditation - August 25, 2022 04:00 - 12 minutes ★★★★ - 105 ratingsDr. 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, and mindfulness teacher. In the early days of the pandemic, she recruited eight medical colleagues from across the United States to create the Mindful He...
12 Minute Meditation: A Meditation to Bring You Home to Yourself with Georgina Miranda
12 Minute Meditation - August 18, 2022 04:00 - 15 minutes ★★★★ - 105 ratingsThis week, Georgina Miranda shares a guided practice to help us feel more grounded and at ease, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly ...
12 Minute Meditation: Offer Loving-Kindness to Yourself with Andres Gonzalez
12 Minute Meditation - August 11, 2022 04:00 - 14 minutes ★★★★ - 105 ratingsIn order to be giving, we need to be nourished. This week, Andres Gonzalez shares a practice about learning to check in with yourself and to do so with love. Andres is cofounder of the Holistic Life Foundation. For twenty years, Andres has taught yoga to diverse populations, including Baltimore ...
12 Minute Meditation: A Breathing Meditation to Cultivate Attention
12 Minute Meditation - August 04, 2022 04:00 - 13 minutes ★★★★ - 105 ratingsFounding editor of Mindful and mindful.org Barry Boyce offers a simple practice for cultivating your attention. He says, "The simple act of paying attention is really the kindest thing you can do for yourself. When our mind is scattered it creates pain and disconnection, and that pain and discon...
12 Minute Meditation: A Song for Restoration with Michelle Chatman
12 Minute Meditation - July 28, 2022 04:00 - 14 minutes ★★★★ - 105 ratingsThis week, we're offering something a little different. Dr. Michelle Chatman shares a practice that she's been singing since 2020, when we saw the killing of George Floyd, Ahmaud Arbery, and Breonna Taylor; when the COVID-19 pandemic began and we saw its devastating effects upon Black and brown ...
12 Minute Meditation: Cultivate an Open Heart with Meena Srinivasan
12 Minute Meditation - July 20, 2022 04:00 - 14 minutes ★★★★ - 105 ratingsDuring times of stress and uncertainty, touching into your groundedness while remaining open can help you find calm—and inspire others to do the same. Meena Srinivasan offers a practice for staying both rooted, and open. “You can always draw upon the strength of those who’ve come before us,” she...
12 Minute Meditation: Cultivate Intergenerational Resilience with Sará King
12 Minute Meditation - July 14, 2022 04:00 - 16 minutes ★★★★ - 105 ratings“Resilience can be thought of as our capacity to know when we are not in a state of equilibrium and to be in the practice of gently inviting ourselves to open up and reveal whatever it is we need to be nourished and to be held.” Dr. Sará King says. And this can help us to reestablish a feeling o...
12 Minute Meditation: Deepen Intergenerational Resilience with Sará King
12 Minute Meditation - July 14, 2022 04:00 - 16 minutes ★★★★ - 105 ratings“Resilience can be thought of as our capacity to know when we are not in a state of equilibrium and to be in the practice of gently inviting ourselves to open up and reveal whatever it is we need to be nourished and to be held.” Dr. Sará King says. And this can help us to reestablish a feeling o...
12 Minute Meditation: Heal Through Hope with Rose Felix Cratsley
12 Minute Meditation - July 07, 2022 04:00 - 13 minutes ★★★★ - 105 ratingsThis week, Rose Felix Cratsley offers affirmations for self-compassion, embracing growth, and healing through hope. She says, “I think mindfulness is an essential and fundamental human right. We come into the world open and curious, but oftentimes self-judgment, criticism, fear, and anxiety come...
A Mindful Listening Practice for Kids
12 Minute Meditation - July 05, 2022 04:00 - 3 minutes ★★★★ - 105 ratingsThis engaging meditation uses the energy and imagery of stones to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
12 Minute Meditation: A Breathing Meditation with Renda Dionne Madrigal
12 Minute Meditation - June 30, 2022 12:56 - 13 minutes ★★★★ - 105 ratingsRenda Dionne Madrigal is a licensed clinical psychologist and registered drama therapist. She is Turtle Mountain Chippewa, and specializes in embodied mindfulness-based practices. This week she's sharing one of the practices from her book, The Mindful Family Guidebook, called North Star Breath...
12 Minute Meditation: Find Stability Amid Change with Aden Van Noppen
12 Minute Meditation - June 23, 2022 04:00 - 14 minutes ★★★★ - 105 ratingsWe live in a world of constant change and this week, Aden Van Noppen invites us to find what roots us. Aden is the founder and executive director of Mobius, a collaboration between leading neuroscientists, meditation teachers, and technologists to work toward the creation of digital technology t...
12 Minute Meditation: A Meditation to Befriend Vulnerability with Dr. Stacee Reicherzer
12 Minute Meditation - June 16, 2022 04:00 - 12 minutes ★★★★ - 105 ratingsLearning 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 of Mindful magazine, Dr. Stacee Reicherzer wrote, “If you’re someone who grew up being told that tears are a sign of weakness, or that you should ...
12 Minute Meditation: A Meditation to Honor Equity with Rose Felix Cratsley
12 Minute Meditation - June 02, 2022 04:00 - 13 minutes ★★★★ - 105 ratingsThis week, Rose Felix Cratsley offers a meditation to honor equity by uplifting and celebrating the power of pausing together. In this mindfulness framework, each letter of the word BREATH serves to remind us of our responsibility to ourselves and to others to honor and promote equity. So she in...
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