12 Minute Meditation

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**12 Minute Meditation**

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.

Latest Episodes:

A Basic Mindfulness Meditation for Labelling Thoughts and Emotions Jan 16, 2019

Show notes

A 20-minute breathing meditation that explores thoughts, sensations, and mental states with kind awareness.

Cultivate Moment-to-Moment Gratitude with Scott Rogers Jan 09, 2019

Show notes

This body scan and breath awareness practice integrates relaxation, mindfulness, and gratitude. With it, we can strengthen our ability to notice what arises in our field of awareness—pleasant or unpleasant—with sustained attention.

Show notes: Meditation by Scott Rogers.

Scott Rogers is the founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is co-founder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative.

Take a Self-Compassion Break with Kristin Neff and Christopher Germer Jan 08, 2019

Show notes

This guided meditation can be helpful when you’re feeling isolated or experiencing difficulty. Connecting with self-compassion reminds us that even though the struggle is a part of life, we can still experience kindness and acceptance.

Show notes: Adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer.

Kristin Neff, Ph.D., is an associate professor in Human Development and Culture in the Educational Psychology Department, at the University of Texas at Austin.

Christopher Germer, Ph.D., has a private practice in mindfulness and compassion-based psychotherapy and is a psychiatry lecturer at the Harvard Medical School/Cambridge Health Alliance.

A Meditation for Exploring Your Senses Jan 02, 2019

Show notes

Follow this guided meditation from Cara Bradley to notice your sight, sound, taste, touch, smell, and thoughts.

A Meditation for Offering Yourself Kindness Dec 19, 2018

Show notes

Steve Hickman leads this guided meditation to practice wishing yourself happiness.

A Loving-Kindness Meditation with Sharon Salzberg Dec 13, 2018

Show notes

Practice sending loving-kindness to people you feel neutral toward as well as those you have difficult feelings toward. It's only after we've practiced many times that we begin to notice a habit developing—namely, letting ourselves off the hook once in a while.

Show notes: Adapted from a talk from Sharon Salzberg at the Insight Meditation Society. Listen to the full talk.

Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the cofounder of the Insight Meditation Society.

20-Minute Practice for Exploring Your Habitual Reactions Dec 12, 2018

Show notes

A 10-Minute Practice to Be With the Breath Dec 05, 2018

Show notes

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

Tame Holiday Stress with Mark Bertin Dec 05, 2018

Show notes

'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 neurodevelopmental behavioral pediatrics.

A Meditation for Settling Your Busy Mind Nov 28, 2018

Show notes

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.

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