12 Minute Meditation

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A 12-Minute Meditation to Encourage Deep Breathing with Shamash Alidina Aug 23, 2024

Show notes

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 helps activate the body’s relaxation response. By consciously slowing your breath and focusing on the expansion and contraction of your belly, you can send signals to your nervous system that it’s safe to relax, lowering stress levels and promoting a sense of calm.

Don’t miss out on our upcoming Community Connection Meditation Series from August 26th to 30th, 2024! This live virtual event brings us together in the spirit of mindfulness, connection, and growth. Over five days, enjoy 30 minutes of daily group meditations followed by a Q&A session, all guided by renowned meditation teachers Christopher Willard, Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein. Learn more and register at https://shop.mindful.org/products/community-connection-meditation-series.

Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.

Show Notes

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A 12-Minute Meditation for Noticing What’s Present and What Isn’t with Chris Willard and Olivia Weisser Aug 15, 2024

Show notes

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 garden, or between the notes in a song. It can also be emotional space, like the silences in a conversation. Or the little gaps between our thoughts and emotions.

Often, we don’t even notice these empty spaces—but bringing our awareness to them can reveal new meaning and beauty. By exploring the space in-between through this mindfulness practice, we also enhance our creativity, noticing skills, and awareness.

We’re also thrilled to announce our upcoming Community Connection Meditation Series, taking place from August 26th-30th, 2024! This live virtual event is designed to bring us together in the spirit of mindfulness, connection, and growth.

5 days of live group meditations with the Mindful community
30 minutes of daily practice + Q&A
Pay what you can
Guidance from leading meditation teachers: Christopher Willard Psy. D., Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein!

Learn more and register here: https://shop.mindful.org/products/community-connection-meditation-series

Show Notes

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Chris Willard on Mindful.org

Chris Willard's Website

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Olivia Weisser on Mindful.org

Olivia Weiser Books

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A 12-Minute Meditation for Nurturing Your Heart with Jonathan Fisher Aug 02, 2024

Show notes

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 of softness and kindness to flow in.

Jonathan is also offering 10 signed copies of his new book, Just One Heart: A Cardiologist’s Guide to Healing, Health, and Happiness. Using the “seven timeless traits of the heart,” Dr. Fisher empowers readers with simple tools and daily practices to manage stress, cultivate lasting joy, and connect with what truly matters. If you’d like your own copy, head over to https://signups.mindful.org/book-giveaway-just-one-heart-by-dr-jonathan-fisher/ before August 22nd to enter for a chance to win.

Show Notes

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Jonathan Fisher on Mindful.org

The Mindful Heart Doctor

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A 12-Minute Meditation for Being with the Ever-Changing World with Men Talking Mindfulness Jul 26, 2024

Show notes

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 information coming to us, awakening our natural curiosity. By tuning in to our body and mind, where we observe the nature of the ever-changing world, we can develop greater awareness of the shifts occurring around us and within us. Change can be difficult or painful, and often we yearn for things to be otherwise. Yet this meditation helps us open to the idea that life can be easier when we flow with the currents of change. By choosing to simply be a witness to whatever is happening in this moment, we’re able to be there for ourselves without judgment. We’re learning to meet life exactly the way it is.

Show Notes

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Men Talking Mindfulness Website

MTM on Apple Podcast

MTM on Spotify

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A 12-Minute Meditation for Coming Home to Yourself with Georgina Miranda Jul 19, 2024

Show notes

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. This meditation invites you to pause and reflect, grounding yourself in the present moment. It offers a way to create a stable inner environment, regardless of external circumstances..

Show Notes

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A 12-Minute Meditation to Awaken the Flow of Gratitude in Nature with Georgina Miranda Jul 12, 2024

Show notes

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, paying attention to the air, the smells, and the sensations around you. Feel the sun, wind, snow, or rain on your skin, and listen to the sounds of nature. Each breath becomes a bridge, connecting you more deeply with the world around you and fostering a sense of unity.

Show Notes

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A 12-Minute Meditation to Remember That We Belong to Each Other with Ruth King Jul 05, 2024

Show notes

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 connected to the same tree. This meditation encourages us to recognize our deep connections to one another, much like those leaves, each contributing to the vitality of the tree. As we explore this practice, we are reminded of our shared humanity and of the profound truth that we belong to each other.

Show Notes

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A 12-Minute Meditation for Working with Shame with Tovi Scruggs-Hussein Jun 29, 2024

Show notes

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 emotions is a superpower.

This meditation is a key part of our Racial Healing Series, guided by Tovi. This series offers a space for reflection, vulnerability, and learning, aimed at dismantling racism through emotional intelligence and cultural humility. Each session, including today's, builds on mindfulness techniques to explore race and racism, fostering deep, systemic change through personal and collective healing. Join us as we navigate these critical topics with compassion and awareness, striving for a more inclusive and healed society.

Show Notes

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Tovi Scruggs-Hussein on Mindful.org

Tici'ess

Racial Healing Allies

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A 12-Minute Meditation to Let Go of Stress and Fall Asleep with Kelly Boys Jun 20, 2024

Show notes

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 partnered with Kelly and our friends and Mindfulness.com to bring you a course all about deep rest and relaxation. Learn all about it and enroll by checking out the link in the show notes or by visiting the shop on mindful.org.

Show Notes

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Kelly Boys on Mindful.org

Yoga Nidra: Deep Rest and Renewal course

Kelly’s website

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A 12-Minute Meditation for Self-Compassion and Presence with Melli O’Brien Jun 14, 2024

Show notes

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 you immerse yourself in this practice, allow it to foster a deeper connection with your body and mind.

Alongside today's meditation, we're excited to announce the upcoming launch of Melli’s Mindful Eating Course on Mindful.org. This 7-session audio course will teach you how to use mindfulness-based skills to give you a more healthy, enjoyable, and empowered relationship with both food and with your body in just 15 minutes a day.

Show Notes

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Melli O'Brien on Mindfulness.com

Melli O'Brien's Website

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