12 Minute Meditation

Life isn't predictable and with unpredictability comes unexpected changes and at times difficult emotions. Soothe your stress and work through the emotions with this guided meditation. Give yourself the chance to respond with curiosity and the space you need to process.  Show notes: Meditation by Zindel Segal.  Zindel Segal, PhD, is Distinguished Professor of Psychology in Mood Disorders at the Un...

This 5-minute mindfulness practice cultivates gratitude for life's small delights as you move through the senses.

This guided meditation offers the opportunity to turn toward your difficult emotions. It can be uncomfortable to manage uncertainty and let go of the need to control but by doing so we can instead find compassion and kindness.  Show notes: Meditation by Carley Hauck. Carley Hauck is the founder of Leading from Wholeness, a Bay Area consultancy specializing in leadership, training, and executive co...

Elisha Goldstein says stress isn't the problem. It's how we relate to it. This guided meditation tames reactivity and helps you unwind from a hectic day. Once you stop and let go, you can return to the present and go about the rest of your day.  Show notes: Meditation by Elisha Goldstein.  Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is...

Explore this 10-minute guided practice to bring attention to your body. 

Resist trying to force yourself into peaceful sleep, and instead turn your attention to letting go of judgmental thoughts. It's okay to have thoughts come up before bed, just let them melt away. Hopefully, by doing this, your body will calm and you will drift off to sleep in the process.  Show notes: Meditation by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness...

Take a guided walk to help savor your day. This walking practice isn't about where you go or how fast you go. It's about staying consistently in the present moment and embracing mindfulness with each step.  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 Me...

This guided meditation cultivates the ability to calm and focus the mind with mindfulness. There's no need to panic if your thoughts are racing, that's natural. Instead, Rich Fernandez asks you to focus your attention on a single object.  Show notes: Meditation by Rich Fernandez.  Rich Fernandez is the CEO of Search Inside Yourself Leadership Institute (SIYLI). He was previously the director of ex...

Take a break and boost your mood with this 10-minute walking meditation.

This guided meditation helps open your heart to both giving and receiving love. You'll begin by imagining yourself surrounded by a circle loving beings. Offer love and goodwill to them and they'll do the same for you.  Show notes: Meditation by Sharon Salzberg Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the cofounder of the Insight Meditation Society...

This practice uses counting breaths to cultivate mindful awareness. This practice can be done before bedtime, activity changes such as homework time or whenever it's needed  Show notes: Adapted from Mindful Parenting for ADHD by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

You can be mindful even when life gets noisy. Bring mindfulness to the soundscape around you including the most annoying ones you encounter daily. This guided meditation helps your awareness switch from aversion to curiosity which lessens the negative impact you feel when you hear irritating sounds.  Show notes: Adapted from MBSR Every Day by Bob Stahl PhD and Elisha  Goldstein. Bob Stahl, PhD, ha...

Take some time out of your day to send kindness to yourself and others. This nurturing guided meditation helps you breathe compassion in and out. You'll end the practice by soaking up all the compassion you've brought into your space.  Show notes: Adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer. Kristin Neff, PhD is an associate professor in Human Development and...

Once you're familiar with basic breath awareness practices, another powerful sitting meditation practice involves expanding the field of awareness to include sensations within the body. Notice sensations as they arise to ground yourself in the here and now. Show notes: This meditation is adapted from Jon Kabat-Zinn's Guided Mindfulness Meditation Series 3, available here. These guided meditations...

You can use guided meditation before having conversations about money. The body check-in helps you find balance and support before broaching the subject with another. This practice helps you realize what your thoughts around money are which can be used to foster understanding and forgiveness.  Show notes: Meditation by Bari Tessler.  Bari Tessler is a financial therapist, author, and creator of th...

Susan Kaiser Greenland takes you through one of the oldest meditation practices: Sit, and know you're sitting. This simple meditation helps you to understand what mindful awareness is and relax your mind.  Show notes: Meditation by Susan Kaiser Greenland.  Author of The Mindful Child and former corporate attorney, Susan developed the Inner Kids program for children, teens, and their families and t...

Let go of the what ifs and let yourself sit with what is. This guided meditation opens you up to the space that's available when you sit with your thoughts and observe them without judgment.  Show notes: Meditation by Mark Bertin.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

Cultivate mindfulness with this guided meditation. You'll tap into your capacity to be in touch with your experience, and be awake and aware with no agenda other than to be awake and aware. 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 Wh...

Break the hold of autopilot and ground yourself in the present moment. This guided meditation can be done anywhere and can be thought of as a skill that you can strengthen over time to access your awareness in day-to-day life.  Show notes: Meditation by Elisha Goldstein.  Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is founder of the Min...

"This basic mindfulness of the breath is a way to cultivate peace, clarity, and generally a good way to get to know ourselves better." Lodro Rinzler, co-founder of MNDFL

15-minute loving-kindness meditation from Emma Seppala Science Director of Stanford University's Center for Compassion and Altruism Research and Education and author of "The Happiness Track."

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."

Audio track by Mark Bertin, author of "Mindful Parenting for ADHD."