12 Minute Meditation

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 and settle into radical self-acceptance with awareness and presence.  Show notes: Meditation by Jay Vidyarthi. Jay Vidyarthi is a digital researcher and product designer. He is also a mindfulness teacher with over ten years of personal meditation pract...

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 with than usual. This guided meditation helps us open to self-compassion and forgiveness.  Show notes: Meditation by Carley Hauck. Carley Hauck is an author and expert in leadership. She is the founder of Leading from Wholeness, a consultancy company...

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 your emotion to simply experiencing the emotion. You will end with a feeling of open-hearted awareness.  Show notes: Meditation by Loch Kelly.  Loch Kelly , M.Div., LCSW, is an author, meditation teacher, psychotherapist, and founder of the non-profit...

Settle into this meditation to strengthen your concentration and utilize the full power of your energy. Sharon Salzberg guides us from fragmented thoughts to a place of integration and empowerment.  Show notes: Meditation by Sharon Salzberg. Excerpted from Real Change , © 2020 by Sharon Salzberg, with permission from Flatiron Books. Available for pre-order now. Sharon Salzberg is a meditation teac...

Linda Graham guides us through three breath and awareness practices to help ground ourselves throughout the day. Soothe your body with affectionate breathing, feel warmth with the hand over heart practice, and find comfort with a visualization of a call to a compassionate friend.  Show notes: Meditation by Linda Graham.  Linda Graham, MFT, is a psychotherapist and mindful self-compassion teacher i...

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 compassion for the moment we find ourselves in.   Show Notes: Meditation by Bob Stahl and Elisha Goldstein. This practice is excerpted from A Mindfulness-Based Stress Reduction Workbook , by Bob Stahl and Elisha Goldstein. New Harbinger Publications. Elisha...

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 change and pass. This guided meditation will help you cultivate equanimity, find steadier ground and meet the challenges of the day.  Show notes: Meditation by Willem Kuyken.  Willem Kuyken, Ph. D., DClinPsy, is Director of the University of Oxford Mind...

Navigate reactivity and distressing moments with the STOP practice. The four steps create space for you to interrupt thought patterns and call on the resources within. This practice can be used whenever and wherever you need it. Show notes: Meditation by Rhonda Magee. Rhonda V. Magee is a professor of law at the University of San Francisco. Also trained in sociology and MBSR. She is a facilitator...

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: Meditation by Tara Brach.  Clinical psychologist Tara Brach is the author of True Refuge: Finding Peace & Freedom in Your Own Awakened Heart.

Exploring difficult emotions and experiences may be the key to loosening their hold over us. Patricia Rockman guides us through the experience of shame, offering a chance to let go and shift the narrative.  Show notes: Meditation by Patricia Rockman. 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...

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 Tara Healey. Tara Healey is the program director for Mindfulness-Based Learning at Harvard Pilgrim Health Care.

Find your inner support group with this guided meditation for working with physical pain and internally connecting with people who have a similar experience. Show notes: Meditation by Christiane Wolf. Christiane Wolf, MD, PhD is a certified MBSR and mindfulness teacher and teacher trainer, and coauthor of A Clinician's Guide To Teaching Mindfulness.

Chronic Pain: The roommate we would rather not have

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