Explore guided meditations from today’s leading mindfulness experts in a new podcast, brought to you by Mindful. With a mindfulness meditation each week, 12 Minute Meditation invites you to bring the benefits of mindfulness to daily life.
Most Recent Episode:
Laughter Yoga: A Gentle Movement Practice to Get the Giggles Going
This movement exercise is Elaine Smookler’s foolproof way to induce laughter. It is based on the Hawaiian word “Aloha,” a nice vowel-y word that opens the mouth and throat just by saying it. Read More 
12 Minute Meditation Podcast
A Guided Meditation for Exploring Your Habitual Reactions
If you find you often react without thinking, explore this practice to respond with greater awareness. Read More
A Guided Meditation to Train Moment-to-Moment Awareness
When we train our awareness of what’s arising, both internally and externally, we increase our capacity to act with wisdom, no matter what life throws at us. Read More
A Guided Walking Meditation for Daily Life
Take a break and boost your mood with this 12-minute walking meditation. Read More
A Guided Meditation to Rest in the Flow of Effortlessness
We often go about our day in a state of urgency and striving, rushing from one item on our to-do list to the next. This guided practice is designed to help you reset so you can go about your day with more focus and ease. Read More
A Soothing Yoga Flow to Help You Choose Yourself
Savor this gentle practice as part of your time to simply be present with yourself. Or, invite a loved one to join you and unwind together, if you so choose. Read More
Practice the Power of the Long Exhale
Breathe into challenging movement with a longer exhale, whether that be hitting laps on the stairs, running, hiking, climbing, or a high intensity workout. Read More
A 12-Minute Meditation to Rest in the Movement of Nature
Tuning in to the movement of nature can be very soothing and calming, even in the midst of ongoing challenges. You can do this meditation outdoors, or anywhere. Read More
A Gentle Movement Practice to Connect With Your Brave Heart
In this seated yoga practice, we cultivate the tools to nurture, strengthen, and give courage to our fearless hearts. Read More
A Guided Meditation for Turning Awareness into Action
Michelle Maldonado shares a practice for strengthening our ability to be self-aware, self-actualized, and self-determined as we co-create our emerging new reality and world together. Read More
A Compassion Practice for Opening the Heart
A 15-minute meditation that begins by imagining yourself surrounded by a circle of the most loving beings, making generous offerings of love and goodwill to you. Read More
A Simple Inquiry Practice to Unwind from Stress
The act of questioning the thoughts that shape our reality (especially when they create stress, anger, or frustration) opens the door to living a life with more compassion, ease, and openness to new possibilities. Read More
Practice the Power of the Long Exhale
Breathe into challenging movement with a longer exhale, whether that be hitting laps on the stairs, running, hiking, climbing, or a high intensity workout. Read More
A Guided Meditation to Set Your Intentions for the New Year
Skip the resolutions this year. Set a different tone by cultivating your intentions for the new year with this mindful practice. Read More
A Guided Meditation for Healing Through Hope
Embrace change, self-compassion, and hope with this guided mindfulness practice from Rose Felix Cratsley. Read More
Gratitude Practice: Savor the Moment by Tapping into Your Senses
Cultivate gratitude for life’s small delights as you move through the senses. Read More
Try the HALT Practice to Tune In to What Your Body Needs
Sometimes we need to drop into our body to discern what we need in this moment. The four questions in this practice allow us to self-regulate by attending to what our difficult emotions or physical sensations may be telling us. Read More
A Journaling Practice to Help You Let Go of Limiting Habits
Instead of judging yourself for what you want or what you’re feeling, explore these writing prompts to help you turn toward your experience with greater understanding and self-compassion. Read More
Tap Into Gratitude With This Loving-Kindness Meditation
Jessica Morey leads a meditation to help us connect with our own goodness. When we’re anchored in feelings of love and gratitude, we can bring loving-kindness and compassion with us out into the world. Read More
A 12-Minute Meditation to Counteract Resentment with Gratitude
It’s easy to cling to our ideas of what we want. Here’s how to work with the feelings that come up when we feel resistant to the way things are. Read More
A Guided Meditation to Awaken the Flow of Gratitude in Nature
While moving through nature, we have the opportunity to enter a state of being, be present with all of our sensations, and awaken gratitude for the Earth that is also part of us. Read More
A Guided Meditation to Give Gratitude for Your Body
Our bodies do so much for us. Take a moment to bring a spirit of curiosity and appreciation to what’s happening in your body right now. Read More
A 12-Minute Meditation to Nurture a Felt Sense of Gratitude
This somatic (embodied awareness) practice offers a gentle way to connect with each area of your body, while nurturing a felt sense of loving-kindness and gratitude. Read More
Guided Meditation: Notice How Sadness, Loneliness, and Anger Show Up in Your Body
Instead of trying to make difficult emotions change or go away, you can simply tune in to how they show up in your body, and see how they’re always changing on their own. Read More
A Mindfulness Practice to Meet Tough Emotions with Curiosity
Curiosity is a helpful tool for engaging with our embodied experience, including emotions like sadness, anxiety, or any other unpleasant emotion. Explore this simple exercise to help you shift your attitude toward what you’re feeling. Read More
A 15-Minute Practice to Soften, Soothe, and Allow Difficult Emotions
By allowing ourselves to experience where tough emotions are present in the body, and opening up to them with love, we can cultivate a sense of peace and acceptance toward the imperfect nature of life. Read More
Try the HALT Practice to Tune In to What Your Body Needs
Sometimes we need to drop into our body to discern what we need in this moment. The four questions in this practice allow us to self-regulate by attending to what our difficult emotions or physical sensations may be telling us. Read More
A Guided Meditation to Help You Let Go and Accept Change
Explore this loving-kindness practice variation to cultivate more ease and openness within the moment-to-moment unfolding of life. Read More
A 12-Minute 4-7-8 Breathing Meditation
This easy breathing practice helps to release stagnant air in the lungs and find calm. Read More
Let Your Practice Guide You Beyond Crisis Mode
While many of us lean on mindfulness to help us through times of inner and outer chaos, we can cultivate the greatest resilience through consistency in our practice, even when it doesn’t feel urgent. Read More
Try This Loving-Kindness Meditation to Check in with Yourself
In order to be giving, we need to be nourished. This practice is about learning to turn our attention toward ourselves when we need it most and to do so with love. Read More
A 12-Minute Breathing Meditation to Cultivate Attention
A basic mindfulness practice for creating more harmonious circumstances for ourselves, and for others, raising our awareness and stirring our curiosity. Read More
Mindfulness Practice: A Song for Restoration
I am here. I am well. I am worthy. I am enough. These are the first few lines of a song Michelle Chatman sings to help her restore. Read More
A 12-Minute Meditation to Cultivate an Open Heart
During times of crisis and uncertainty, touching into your groundedness while remaining open can help you find calm—and inspire others to do the same. Meena Srinivasan offers a guided practice for staying both rooted and open. Read More
A Guided Meditation to Deepen Our Intergenerational Resilience
Explore this practice to connect with the love and healing you’d like to send to future generations. Read More
A Guided Meditation for Healing Through Hope
Embrace change, self-compassion, and hope with this guided mindfulness practice from Rose Felix Cratsley. Read More
A Breathing Meditation to Gently Bring Your Attention Back with Awareness
Renda Dionne Madrigal shares a breathing meditation to cultivate stillness so you can gain more clarity and strengthen your inner compass. Read More
A 12-Minute Meditation to Find Stability Amid Change
In this meditation on impermanence, Aden Van Noppen reminds us that when the outside world feels overwhelming, we can often find inner calm by coming back to the breath. Read More
A 12-Minute Meditation to Befriend Vulnerability
Learning to tune in to our own vulnerability is an act of courage that allows us to form deeper, more genuine relationships. Read More
A Meditation to Celebrate the Power of Pausing Together
In this practice framework, each letter of the word “breath” serves to remind us of our responsibility to honor and promote equity. Read More
A 12-Minute Meditation to Let Curiosity Lead the Way
When we allow what is to simply be, we relieve ourselves of the suffering that can get heaped on top of our moments of difficulty. That extra suffering is optional, even if the difficult causes and conditions are not. Read More
A Guided Meditation for Nurses: Honoring Your Hands
Take a moment to cultivate embodied gratitude to mark National Nurses Week. Read More
A 12-Minute Nature Meditation for Being in the Moment
Notice the ebb and flow of sounds in nature as you become present with the whole range of sounds you’re experiencing. Read More
A Guided Meditation for Navigating Difficult Emotions
From self-blame to fear, it’s easy to get tangled up with sticky emotions. Sharon Salzberg helps us create space around our emotions by tuning in to our breath. Read More
A 12-Minute Meditation on Abundance in Nature
By reflecting on a time when we felt connected to nature’s abundance and beauty, we allow our heart to open through loving-kindness. Read More
A 12-Minute Meditation to Remind Yourself That You Are Enough
In this guided meditation, Jenée Johnson offers affirmations to help you remember your inherent worth and reconnect with compassion. Read More
Try This Guided Meditation as a Mindful Writing Prompt
The invitation is to connect with your senses in a real or imagined setting. What do you hear? What do you smell? Note the emotional content of the space. And when you’re done, take what you learned to the page in whatever way suits you. Read More
A 12-Minute Meditation to Reconnect With Your Senses
When we rest our attention on what we’re seeing, smelling, tasting, touching, or hearing, we can begin to ground ourselves and feel fully present. Read More
A 12-Minute Meditation to Approach the World With a “Don’t-Know Mind”
We can find strength and resilience in familiarity—and use those feelings to explore the unfamiliar. Read More
A “Just Like Me” Practice to Expand Your Circle of Compassion
As we process the tragic events in Ukraine and around the world, we can choose to cultivate a sense of what ties all of humanity together: the desire to overcome suffering. Read More
A Trauma-Informed Meditation to Uncover the Potential for Healing
MBSR teacher John Taylor offers a five-step meditation for finding a greater sense of peace and freedom after trauma. Read More
A 12-Minute Loving-Kindness Practice to Cultivate Curiosity
Our curiosity practice can start with the simplest tools we have at hand—our breath, our body, and our awareness. Read More
A 12-Minute Meditation to Explore What’s True
In this episode of 12-Minute Meditation, Mindful founding editor Barry Boyce leads us in an inquiry practice to become aware of our preconceptions, loosen our grip on what we think we know, and explore what’s true. Read More
A 12-Minute “Touch and Go” Practice for Observing Thoughts
Founding editor Barry Boyce leads us in a meditation to let go of striving and find a natural sense of ease. Read More
A 12-Minute Meditation to Come Home to Your Body
Mindful’s founding editor Barry Boyce shares a practice on how our vulnerability can connect us to everyone and everything around us. Read More
A 12-Minute Meditation for Grief and Loss
Our hearts break, but our hearts also heal. The thread that pulls us from heartbreak to healing is love, says Judy Lief in this practice for working with grief. Read More
A 12-Minute Meditation to Arrive, Breathe, Connect
In this practice, Lili Powell offers space to fully arrive in the present moment and make a commitment to focusing on being right here, right now. Read More
A 12-Minute Meditation to Welcome Everything
Frank Ostaseski offers six steps to open up to the present moment—whatever it may bring. Read More
A 12-Minute Meditation to Reconnect with Yourself
In this episode of 12 Minute Meditation, Cynda Rushton leads a guided meditation to welcome all of our emotions and feel at home in our body, mind, and heart. Read More
A 12-Minute Meditation to Meet Yourself Where You Are—Right Now
Mindfulness-Based Stress Reduction instructor Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Read More
A 12-Minute Meditation to Welcome Deep Rest
Encourage deep relaxation at any point during the day with this reminder to listen to your body and acknowledge when it’s time for rest. Read More
A 12-Minute Meditation to Create Space in a Storm of Emotions
Scott Rogers leads us in this guided practice with the metaphor of a hurricane to help us recognize the qualities and the impermanence of even our stormiest emotions. Read More
A 12-Minute Meditation to Work with Difficult Emotions
Law Professor and author, Rhonda Magee shares a practice to remind us that there is wisdom and compassion in pausing before we act. Read More
A 12-Minute Meditation to Notice, Shift, Rewire
This guided gratitude practice can help us open up to joy and appreciation, even when things don’t go according to plan. Read More
A 12-Minute Meditation to Lead with Gratitude in Your Community
It takes a village to run the village. Here, we cultivate appreciation for all community members, including those we don’t agree with. Read More
A 12-Minute Meditation to Rest Your Body in Gratitude
Take a restorative moment to release tension and feel deeply into gratitude for your hard-working body. Read More
A 12-Minute Meditation to Cultivate Embodied Gratitude
This practice infuses the body with a sense of gratitude, which can then overflow as appreciation for the people in our lives. Read More
A 12-Minute Meditation to Cultivate Gratitude for Small Things
We can uncover the wisdom of gratitude by noticing small things to be grateful for, then opening our awareness to the truth that everything and everyone—no matter how small—is interconnected. Read More
A 12-Minute Meditation for Connecting to Your Body
The four elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and her training as an insight meditation teacher, to this guided practice to connect with the four elements within our own body. Read More
Let Your Practice Guide You Beyond Crisis Mode
While many of us lean on mindfulness to help us through times of inner and outer chaos, we can cultivate the greatest resilience through consistency in our practice, even when it doesn’t feel urgent. Read More
A 12-Minute Meditation to Foster Compassion
In this guided meditation from Tara Brach, we investigate a relationship where there is tension or conflict. With compassion for ourselves and for the other person, we can go beyond the difficulty and find healing. Read More
A 12-Minute Meditation for Expanding Our Hearts
Sustainable self-care requires us to build community. Just as we offer support to others, we can be open to accepting it for ourselves. Read More
Having a Tough Conversation? Try This 12-Minute Meditation to Reset
It’s not always the case that our formal mindfulness practice carries seamlessly into daily life—especially in conversations that spark tension. Shalini Bahl-Milne offers a practice to help you ensure you can be mindfully present for these difficult moments. Read More
A 12-Minute Breathing Practice to Activate Your Vagus Nerve
Andres Gonzales leads a simple breathing practice to help you extend the length of your exhale, telling the body it’s safe to let your guard down. Read More
A 12-Minute 4-7-8 Breathing Meditation
This easy breathing practice helps to release stagnant air in the lungs and find calm. Read More
A 12-Minute Meditation to Create Inner Balance in the Face of Change
Life is rarely, if ever, constant. And it can be difficult to remain balanced in the midst of change. Susan Bauer-Wu shares a guided meditation to ground us in the present moment and cultivate equanimity. Read More
A 12-Minute Meditation to Set the Tone for Your Leadership
Being a leader comes with responsibility. In this guided meditation, mindfulness teacher and leadership expert Tovi Scruggs-Hussein helps us explore integrity, inspiration, and purpose with compassion. Read More
A 12-Minute Meditation for Remembering That We Belong to Each Other
Ruth King guides us in a practice to explore the truth of our interconnectedness. Read More