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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 emotional content of the space. Mindful journaling empowers you to connect deeply with yourself and the present moment. In just a few minutes each day, it offers a sanctuary where you can slow down, center your thoughts, and nurture your inner calm. This practice is a compassionate space for self-exploration, helping you to process emotions, gain clarity, and cultivate gratitude.
To celebrate the launch, we're offering a special discount for our podcast listeners. Use the code 12MINUTEMEDITATION at checkout to receive 15% off your purchase. Visit mindful.org/journal to get your Mindful Living Journal today.
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
Find more from Stephanie Domet here:
Stephanie Domet on Mindful.org
AfterWords Literary Festival
Stephanie Domet's Website
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The Real Mindful Podcast
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This week, Mark Coleman guides us in a 12-minute meditation on abundance in nature, an invitation to immerse ourselves in the beauty and generosity of the natural world. As spring graces the northern hemisphere, the call to connect with nature becomes ever more inviting. Mark poses a question that resonates deeply: How can we translate our knowledge of nature's benefits into a practice that nurtures and sustains us?
Discover the essence of mindfulness with Mindful.org's "How to Meditate" page. Whether you're new to meditation or seeking a return to its roots, our resources cater to all levels of experience. Dive into techniques and insights to nurture your practice and cultivate presence, clarity, and inner peace. Best of all, these resources are completely free. Plus, by adding your email to the sign-up form on the page, you'll receive a complimentary email series covering the basics of meditation. Start your journey to mindfulness at mindful.org/howtomeditate/.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
Find more from Mark Coleman here:
Mark Coleman on Mindful.org
Mark Coleman on Mindfulness.com
Mark Coleman's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Elaine Smookler invites us to explore A Meditation for Navigating Grief Anniversaries, a practice that gently supports us in honoring and processing our feelings during these tender times. Grief anniversaries often bring a resurgence of emotions and memories, some of which can be painful and difficult to manage. This meditation creates a compassionate space where you can acknowledge these feelings without judgment, fostering a sense of acceptance and self-compassion.
Alongside today's Navigating Grief Meditation, we're thrilled to highlight the relaunch of Elaine Smookler's engaging video course, Get Started with Mindfulness. Perfect for beginners and those looking to deepen their practice, this lively course offers step-by-step guidance to help you love your life more, have more fun, and be more present in body and mind.
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
Find more from Elaine Smookler here:
Elaine Smookler on Mindful.org
Elaine Smookler's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Melli O’Brien invites us to immerse ourselves in a Self-Compassion and Loving-Kindness meditation, a practice designed to soothe the nervous system and cultivate self-compassion through deep relaxation and warm, gentle affirmations. Under Melli's guidance, we will begin by settling into a comfortable posture, releasing tension, and focusing on mindful breathing to ground ourselves in the present moment.
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.
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
Find more from Melli O’Brien here:
Melli O'Brien on Mindfulness.com
Melli O'Brien's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Tovi Scruggs-Hussein invites us on a transformative journey through mindfulness aimed at racial healing and understanding our deep-seated biases. Through her guided meditation, we delve into the roots of implicit biases—those "carefully taught" lessons of childhood that subtly shape our attitudes and behaviors towards others. Tovi's approach fosters an environment of introspection and forgiveness, encouraging us to reflect on these ingrained prejudices and the impact they have on our interactions and societal structures.
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.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
Find more from Tovi Scruggs-Hussein here:
Tovi Scruggs-Hussein on Mindful.org
Tici'ess
Racial Healing Allies
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Elaine Smookler invites us to explore the Mountain Meditation, a practice aimed at grounding us in the present moment through an upright and dignified posture, reminiscent of a mountain's enduring presence. With Elaine's guidance, we will embody the mountain's steadfast calm amidst the swirling winds and shifting clouds of life.
Alongside today's Mountain Meditation, we're thrilled to highlight the relaunch of Elaine Smookler's engaging video course, Get Started with Mindfulness. Perfect for beginners and those looking to deepen their practice, this lively course offers step-by-step guidance to help you love your life more, have more fun, and be more present in body and mind.
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
Find more from Elaine Smookler here:
Elaine Smookler on Mindful.org
Elaine Smookler's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Nadene Cherry will guide us through practices uniquely tailored for moments when the world demands more than we might be ready to give. Imagine standing at the edge of a calm lake early in the morning, the world around you just waking up, and you're about to step into an important day filled with challenges and opportunities.
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
Find more from Nadene Cherry here:
Nadene Cherry Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Diana Hill invites us into a soothing space where we learn to embrace our uncomfortable feelings, much like finding shelter in a serene greenhouse while a storm rages outside. In this practice, guided by principles from Acceptance and Commitment Therapy (ACT), Dr. Hill helps us turn toward our emotions—be it anxiety, stress, sadness, or anger—with the kind of tender attention you might give a fragile seedling needing nurture to grow.
Diana is also offering 10 free copies of her new book The Self-Compassion Daily Journal: Let Go of Your Inner Critic and Embrace Who You Are with Acceptance and Commitment Therapy to our listeners. If you’d like your own copy, head over to https://signups.mindful.org/book-giveaway-the-self-compassion-daily-journal-dr-diana-hill/ before May 15th to enter for a chance to win.
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
Find more from Diana Hill here:
Diana Hill on Mindful.org
Diana Hill’s Website
Diana Hill on Youtube
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Elaine Smookler invites us to explore how grief, a complex and often overwhelming emotion, shows up in our thoughts, feelings, and physical sensations. Through grounding exercises, Elaine helps us find a sense of stability and gently guides us to acknowledge our losses and meet the present with openness and resilience.
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
Find more from Elaine Smookler here:
Elaine Smookler on Mindful.org
Elaine Smookler's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Carley Hauck introduces us to a simple yet profound meditation practice aimed at helping us navigate through the ups and downs of everyday life. In a world that feels increasingly complex and uncertain, Carley's guidance is like a gentle hand on the back, encouraging us to slow down and find calm amidst the chaos. She shows us how to face life's challenges with a kind and open heart, reminding us that it's okay to feel overwhelmed sometimes.
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
Find more from Carley Hauck here:
Carley Hauck on Mindful.org
Carley Hauck's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Cara Bradley invites you on a meditation journey that starts in the familiar setting of your daily life:smack in the middle of the commotion, distractions, and obligations that often fill your hours. . Imagine stepping off the noisy city street into a quiet courtyard, a space where the chaos begins to fade, and your breath becomes your guide to calmness and clarity.
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
Find more from Cara Bradley here:
Cara Bradley on Mindful.org
Cara Bradley's Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discover the often-overlooked moments of joy and contentment that punctuate your day. Kim guides us to visualize the warm embrace of our morning coffee, the soft light of dawn, or the comfort of a familiar smile. By focusing on these simple yet profound experiences, we grow our capacity for gratitude, because we begin to realize we can appreciate everything from the mundane to the magnificent.
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
Find more from Kim Armstrong here:
Kim Armstrong on Mindful.org
Space Between Youtube Channel
Space Between
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, join Nadene Cherry for a 12-minute meditation journey aimed at Cultivating Connection to Yourself and Beyond. Amid the rapid pace of everyday life, it's common to feel isolated, with our attention tightly focused on our personal experiences—our physical sensations, our thoughts, our emotions. Nadene's meditation offers a pathway to break down these walls, fostering a deep sense of connection and belonging that resonates with the values of inclusivity and unity.
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
Find more from Nadene Cherry here:
Nadene Cherry Website
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, we join Nate Klemp, who will introduce us to a unique three-stage meditation practice aimed at broadening and deepening our understanding of our own minds. Picture your mind as a flashlight, narrowly focused on a single point. This practice, "From Flashlight to Floodlight," is about learning to widen that beam, shedding light on a much larger area.
Nate is also offering 20 free copies of his new book "Open: Living with an Expansive Mind in a Distracted World" to our listeners. This is a fantastic opportunity to delve deeper into mindfulness and expansion. To win a copy of Nate's new book, head over to https://signups.mindful.org/book-giveaway-open-by-nate-klemp/ before March 15th to enter for a chance to win.
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
Find more from Nate Klemp here:
Nate Klemp on Mindful.org
Nate Klemp’s Website
80/80 Marriage
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, join Kim Armstrong as she leads a practice called "Meditation for Challenging Emotions," similar to a lighthouse guiding ships through the stormy seas of the mind. This guided meditation offers a sanctuary for those seeking to confront and process difficult emotions with grace.
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
Find more from Kim Armstrong here:
Kim Armstrong on Mindful.org
Space Between Youtube Channel
Space Between
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Tovi Scruggs-Hussein invites us to explore our inner selves as the foundation for connecting authentically with others. Through mindful awareness, deep breathing, and envisioning a world bound by love and respect for our unique differences, we embark on the first steps toward embracing our interconnection.
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
Find more from Tovi Scruggs-Hussein here:
Tovi Scruggs-Hussein on Mindful.org
Tici'ess
Racial Healing Allies
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, join Nate Klemp as he leads us in a meditation practice to widen our perspective. In our world, brimming with constant information and rapid change, it's common to feel overwhelmed and resort to narrowing our focus, often manifesting as stress and anxiety. This practice proposes a different approach by widening our perspective. It shifts our view from a limited 'soda straw' outlook to an expansive 'panoramic' one.
Excitingly, Nate is also offering 20 free copies of his new book "Open: Living with an Expansive Mind in a Distracted World" to our listeners. This is a fantastic opportunity to delve deeper into mindfulness and expansion. To win a copy of Nate's new book, head over to https://signups.mindful.org/book-giveaway-open-by-nate-klemp/ before March 15th to enter for a chance to win.
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
Find more from Nate Klemp here:
Nate Klemp on Mindful.org
Nate Klemp’s Website
80/80 Marriage
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Michelle Maldonado leads a meditation designed to cultivate awareness and inspire action. It is easy to feel overwhelmed and confused about how to engage with the world from a place of strength, groundedness, and calm. As we navigate through the layers of self, family, community, and organizational dynamics, this meditation serves as a bridge, connecting inner reflection with outer action.
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
Find more from Michelle Maldonado here:
lucenscia.com
A Bridge to BetterMore from Michelle on mindful.org
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week’s meditation is led by Rashid Hughes and is based on the acronym REST. This practice specifically takes into account that every one of us show up to mindfulness practice with our life experience.
In the REST meditation, R stands for Relax your attention. Release. E is for Exhale all striving. Empty. S is for Sense the silence. Surrender. T is for Tune in to awareness. Trust.
Show Notes
Find more from Rashid Hudges here:
Rashid Hughes on Mindful.org
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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This week, Shalini Bahl offers a 12-minute meditation to make some space and time to reconnect with ourselves and ask the question, “What’s most important to me?” Research shows that we are most energized when we find purpose and meaning in what we’re doing. We feel depleted when we don’t take time to do activities that we find inspiring or important to us.
This practice is part of a four-part series rooted in the lessons and wisdom from Shalini’s new book Return to Mindfulness: Disrupting Default Habits for Personal Fulfillment, Effective Leadership, and Global Impact, which launched on January 18th.
Show Notes
Find more from Shalini Bahl here:
Shalini Bahl on Mindful.org
And more from Mindful here:
More episodes of 12 Minute Meditation
The Real Mindful Podcast
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].
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