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The latest scientific research reveals that 12 minutes of meditation a day yields benefits like increased attention, focus, creativity, calm, resilience and compassion. Start your 12-minute sit with guided meditations from today’s leading mindfulness experts, brought to you by Mindful. With a new mindfulness meditation each week, 12 Minute Meditation invites you to bring the benefits of mindfulness to daily life.
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A Meditation to Cultivate Gratitude for Small Things with Steven Hickman
13:49
13:49
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13:49
This week, Steve Hickman guides us in a meditation to cultivate gratitude for the small things that often go unnoticed in our daily lives. It’s easy to get caught up in longing for what we don’t have, which can lead to a cycle of dissatisfaction and striving. In this practice, we’re invited to pause, let go of striving, and open our hearts to the j…
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A Meditation to Celebrate the Power of Pausing Together with Rose Felix Cratsley
15:40
15:40
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15:40
This week, Rose Felix Cratsley leads us in a meditation to pause and honor equity—a practice that invites us to celebrate the power of slowing down together. Pausing offers us a chance to reflect on what it means to belong, to trust in the strength of renewal, and to hold space for healing. It’s a moment to connect with ourselves and each other, re…
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A Walking Meditation to Work with Uncertainty with Mark Bertin
17:51
17:51
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17:51
This guided meditation from Dr. Mark Bertin reminds us that we don’t have to pretend everything is fine or be calm all the time. Instead, being mindful in difficult times can look like carving out a moment to settle before we decide what comes next. This is a walking meditation that supports us in cultivating a balanced perspective. While we accept…
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A Meditation for Awareness and Release of Self-Sabotage
16:52
16:52
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16:52
This week, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us to bring awareness to these feelings, accepting ourselves without judgment and affirming our worth. With each stage, we cultivate a sense of warmth and resilience, creating space to move beyond self-do…
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A Meditation to Welcome This Moment with Curiosity with Frank Ostaseski
13:04
13:04
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13:04
This week, Frank Ostaseski guides us through a meditation that invites us to let curiosity lead. Life doesn’t always bring what we desire—instead, it can deliver pain, uncertainty, and even sorrow. While we can’t always change these circumstances or the emotions that arise with them, we can choose to meet them with an open curiosity. When we do, we…
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A Meditation for Sending Compassion to a Difficult Person with Anu Gupta
13:57
13:57
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13:57
This week, Anu Gupta guides us in simple phrases of compassion and loving-kindness that allow us to remember: Just like me, this person is also human. Just like me, they have their own joys, desires, and struggles. Offering kind wishes to someone difficult is a powerful way to expand our circle of compassion. We don’t have to like them, but we can …
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A Body-Scan Meditation to Relax Into Your Skin with Anu Gupta
19:30
19:30
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19:30
This week, Anu Gupta leads us through a detailed body scan, guiding us to shift our energy back to the present moment, coming back from any distracting thoughts and worries that come up. Here and now, we can return to our breath. Take this time to feel wonder and gratitude for every part of your physical body, from head to toe, just the way you are…
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A Meditation to Visualize Your Thoughts As Clouds In the Sky with Diana Hill
14:25
14:25
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14:25
This week, Diana Hill leads a meditation focused on gently letting go of attachment to your thoughts. In this practice, you’ll explore how to allow your thoughts to come and go without feeling the need to hold onto them or push them away. This technique, part of Acceptance and Commitment Therapy, uses the visualization of clouds to guide you throug…
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A Meditation to Slow Your Breathing and Your Mind with Will Schneider
18:06
18:06
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18:06
This week, Will Schneider instructs us in paying attention to the gentle, natural flow of our breath. By becoming more aware of our inhales and exhales, we gradually bring calm to our mind and our nervous system. We’re giving ourselves permission to slow down for a few minutes. As we breathe, we can also witness the active chatter of our mind witho…
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A 12-Minute Meditation for Embracing Neurodiversity Through Breath Awareness with Sue Hutton
13:04
13:04
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13:04
This week, Sue Hutton guides us in a breathing practice to foster awareness of our senses, honoring our neurodiversity while we strengthen our mindfulness practice. We live in a neurodiverse world. We are all wired with unique minds and bodies, and each of us has a unique sensory constitution. For instance, someone who experiences sensory overwhelm…
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A 12-Minute Meditation to Embrace All Your Parts with Carley Hauck
12:51
12:51
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12:51
This week, Carley Hauck guides us to embrace all parts of ourselves—those qualities we see as our “shadow,” or what isn’t serving us, as well as the light, or what we see as our positive attributes. Especially as leaders (including any person who shows leadership in their life), working with both our “dark” and “light” parts allows us to shine our …
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A 12-Minute Meditation for Filling the Body with Light with Vidyamala Burch
15:51
15:51
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15:51
This week, Vidyamala Burch guides us through a calming body scan meditation that focuses on bringing light and ease into the body. This practice invites you to imagine each part of your body filling with a soft, soothing light, helping to ease any tension and cultivate a sense of relaxation. As you move through this meditation, you’ll have the oppo…
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A 12-Minute Meditation to Connect with What Matters Most to You with Carley Hauck
12:57
12:57
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12:57
This week, Carley Hauck invites us to look within ourselves and affirm what it is that we love most. By connecting with our heart and remembering who and what we love, we also get to connect with our inner caring, protective instinct. This compassionate part of ourselves provides the motivation to choose beneficial actions, not just one time but ov…
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A 12-Minute Meditation for Cultivating Simple Awareness with Susan Kaiser-Greenland
14:59
14:59
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14:59
This week, Susan Kaiser-Greenland guides us through a meditation practice focused on one of the oldest and simplest techniques: “Sit and Know You’re Sitting.” In our busy lives, we often rush through moments without truly being present. This practice invites you to slow down and become aware of the simple act of sitting. By tuning into the sensatio…
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A 12-Minute Meditation to Encourage Deep Breathing with Shamash Alidina
13:41
13:41
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13:41
This week, Shamash Alidina guides us through a practice focused on the calming power of belly breathing. In our fast-paced world, stress can easily take hold, and this meditation offers a simple yet powerful way to find relaxation and ease. Belly breathing, or deep diaphragmatic breathing, encourages a full breath that engages the diaphragm and hel…
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A 12-Minute Meditation for Noticing What’s Present and What Isn’t with Chris Willard and Olivia Weisser
14:31
14:31
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14:31
This week, Christopher Willard and Olivia Weisser bring us a mediation inspired by the Japanese concept of ma, which refers to “the spaces between everything.” This practice invites us to take the opportunity to explore the empty spaces that exist all around us and inside us. For instance, we might think of the space between the plants in the garde…
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A 12-Minute Meditation for Nurturing Your Heart with Jonathan Fisher
11:28
11:28
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11:28
This week, Jonathan Fisher leads us through a body scan meditation designed to nurture your heart and bring awareness to the present moment.This practice invites you to notice the sensations in your body, from the soles of your feet to the space around your heart. As you shift your attention through different parts of your body, you allow a sense o…
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A 12-Minute Meditation for Being with the Ever-Changing World with Men Talking Mindfulness
20:26
20:26
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20:26
This week, Men Talking Mindfulness co-host Will Schneider begins by guiding listeners to connect with our breath. Gradually, we release distractions and rest attention on breathing in and out, so we can bring our minds fully into the present moment. With this preparation, we shift our attention and notice what we can hear, see, and other sensory in…
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A 12-Minute Meditation for Coming Home to Yourself with Georgina Miranda
16:50
16:50
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16:50
This week, Georgina Miranda guides us through a meditation called "Coming Home to Yourself." This practice is about finding inner strength and resilience by reconnecting with our true self. Georgina emphasizes that while many of us turn to mindfulness during times of crisis, the true power of these practices lies in their consistent application. Th…
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A 12-Minute Meditation to Awaken the Flow of Gratitude in Nature with Georgina Miranda
12:25
12:25
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12:25
This week, Georgina Miranda guides us through a meditation to awaken the flow of gratitude in nature. Regardless of where you are—whether in a local city park, perched on a mountain top, or swimming in the sea—there is always a moment to pause and feel grateful for our inherent connection to nature. This meditation encourages you to breathe deeply,…
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A 12-Minute Meditation to Remember That We Belong to Each Other with Ruth King
14:22
14:22
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14:22
This week, Ruth King offers a guided meditation practice from her heart to yours. Ruth King, a teacher, author, and founder of the Mindful of Race Institute, invites us to savor stillness and feel deeply into the ways our lives are interconnected. Imagine the gentle rustling of leaves as a reminder that we are part of a greater whole, each leaf con…
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A 12-Minute Meditation for Working with Shame with Tovi Scruggs-Hussein
21:22
21:22
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21:22
This week, Tovi Scruggs Hussein shares that the foundation of racial healing is emotional work. Most long-term healing involves deep exploration of emotions. Fortunately, many of us have come to recognize that the competencies we call “emotional intelligence” are the rock-solid basis of meaningful and productive change. The ability to regulate emot…
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A 12-Minute Meditation to Let Go of Stress and Fall Asleep with Kelly Boys
17:14
17:14
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17:14
This week, Kelly Boys leads us in a meditation to let go of stress. So, find a comfortable position and prepare to release tension in the body in order to achieve a deep state of relaxation. Kelly Boys is an author and mindfulness trainer who specializes in a non-sleep deep rest practice called Yoga Nidra–and we’re excited to share that we’ve partn…
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A 12-Minute Meditation for Self-Compassion and Presence with Melli O’Brien
15:46
15:46
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15:46
This week, Melli O'Brien leads us through a body scan meditation designed to help you experience greater self-compassion, self-acceptance, and presence. This meditation is a chance to reconnect with yourself, to nurture a sense of presence and compassion. It’s like giving yourself a gift of time and care, creating a sanctuary of peace within. As yo…
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A 12-Minute Meditation on Mindful Journaling with Stephanie Domet
13:39
13:39
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13:39
This week, Stephanie Domet invites us to explore a mindful journaling practice. With the launch of our new Mindful Living Journal, this meditation serves as a perfect companion to deepen your reflective journey. In this guided meditation, you’ll connect with your senses in a real or imagined setting. What do you hear? What do you smell? Feel the em…
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