12 Minute Meditation

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

'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 neurodevelopm...

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.

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 informati...

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 tea...

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

A brief mindfulness meditation practice to relax your body and focus your mind.

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 o...

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

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 Gu...

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...

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

From The Mindful Podcast series. 

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. 

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.

This guided meditation helps to find the similarities among us all. We are asked to look at each other with compassion and see how we all relate. This practice can be done while you think of a friend or a difficult person in your life. Alternatively, it can be done with a partner sitting across from you. Show notes: Meditation by Mirabai Bush Mirabai Bush is a senior fellow at the Center for Conte...

Get some quality shut-eye with this three-minute mindfulness practice. 

Anxiety can bring a lot of other feelings with it including feelings of isolation and separation. Bob Stahl says reconciliation helps you make peace with yourself and the world. In this guided meditation, you will go through the three steps to reconciliation: with yourself, people you have hurt, and those who have hurt you.  Show notes: adapted from A Mindfulness-Based Stress Reduction Workbook fo...

In this podcast, Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto, and Mindful columnist Elaine Smookler, both cancer survivors, talk about how mindfulness factors into the cancer experience. Full transcript here: https://www.mindful.org/how-to-show-up-when-you-have-cancer/