Mindful

Dr. Cynda Hylton Rushton, the Anne and George L. Bunting Professor of Clinical Ethics and Professor of Nursing and Pediatrics at the Johns Hopkins University Berman Institute of Bioethics and Schools of Nursing & Medicine, invites us to welcome whatever feelings are present right now and to trust what we discover in body and mind without judgment. Show notes:  More from Cynda Rushton on Mindful.org How Integrity Can Heal Burnout  Sign up for free: Healing Healthcare: A Global Mindfulness Summit

This week, Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if you are healing from perfectionism. We can start to notice whatever is happening within us and around us with curiosity and kindness. Cheryl Jones is a certified Mindfulness-Based Stress Reduction instructor and author who provides mindfulness training to businesses, organizations, retreat centers, and more. You can find the full list of top 10 guided meditations from 2021 at mindful.org. Show notes: The Top 10 Guided Meditations of 2021 More from Cheryl Jones on mindful.org thrivingwithcheryljones.com  

This week, Jenée Johnson leads us in a guided meditation to encourage deep relaxation at any point during the day. With a reminder to listen to our bodies and acknowledge when it’s time for us to rest, she shares an effective technique known as quiet sitting to inspire us to simply be. Jenée Johnson is the program innovation leader at the San Francisco Department of Public Health, Mindfulness, Trauma and Racial Healing. Her goal is to improve her organization's ability to manage change, stay resilient, inspire growth and become a mindful culture that leads and serves with compassion. Show notes: Top 10 meditations of 2021: The Top 10 Guided Meditations of 2021 Find more from Jenée Johnson here: Jenée Johnson, Author at Mindful  And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This week, we bring you one of our top 10 guided meditations of 2021, a practice for allowing the storm of our emotions to pass. Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go. Rogers is 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 cofounder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative. Show notes: scottrogers.com UMindfulness University of Miami School of Law’s Mindfulness in Law Program The Top 10 Guided Meditations of 2021 More from Scott Rogers on mindful.org And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain.  Show notes Find our top 10 guided meditations of 2021 here: The Top 10 Guided Meditations of 2021 Find more from Rhonda Magee here:  Rhonda Magee, Author at Mindful Home - Rhonda V. Magee Grab a copy of Rhonda Magee’s book, The Inner Work of Racial Justice, Healing Ourselves and Transforming Our Communities through mindfulness here: Book - Rhonda V. Magee  And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org. 

When things don't go according to plan it becomes easier to focus on what’s wrong and minimize what’s right. This mindful gratitude practice is designed to change that; its aim is to amplify the experience of optimism and studies show that this simple shift leads to enhanced mood and better relationships. This exercise is adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and is led by mindfulness coach Priti Patel. Show Notes: Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp Top 10 Meditations of 2021 (to come on Friday, December 3) And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

This engaging meditation uses the energy and imagery of seeds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.  Show Notes: Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a nonprofit organization that creates pioneering resources for social emotional awakening.

The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediation, Christiane Wolf offers a guided meditation to help navigate stress that may arise in the coming weeks. Christiane reminds us to check in with ourselves and acknowledge what we need to tap into ease.  Show notes: christianewolf.com More from Christiane Wolf on mindful.org And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

One of the most important (free!) tools for strengthening our communities is gratitude. On this week’s episode of 12 Minute Meditation, Shalini Bahl-Milne shares a guided practice to help you notice, appreciate, and shift your mindset toward ways of being in community with others that benefit us all, while respecting our differences. Shalini Bahl-Milne, PhD., is an award-winning researcher, Certified MBSR and Search Inside Yourself teacher, TEDx speaker, and town councilor. With 15 years of research, Dr. Bahl develops mindfulness skills to help people disrupt harmful default habits to cope with stress and be more resilient. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands now, or available in our shop at mindful.org. Show notes: Find more of Shalini Bahl-Milne here:  Shalini Bahl-Milne, Author at Mindful  Shalini Bahl-Milne in the Mindful Directory  Shalini Bahl-Milne, TEDx Talk Order our brand new gratitude journal here: Shop Mindful    And fin

This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional pause and appreciation can help us feel a sense of restoration that our hardworking bodies deserve. Rashid is a writer, meditation teacher, and cofounder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands on November 23, or available in our shop at mindful.org.

On this week’s episode of 12 Minute Meditation, Shelly Tygielski shares a guided practice to infuse your body with a sense of gratitude. This is a practice that can help us gain a new found appreciation for the people we know and even those we don’t know. Shelly Tygielski is a trauma-informed mindfulness teacher and author of the book, Sit Down to Rise Up: How Radical Self-Care Can Change the World. She teaches formalized self-care and resilience practices at organizations around the world, and is widely regarded as a self-care activist. In 2019, she was named one of the “12 Powerful Women of the Mindfulness Movement” by Mindful magazine.  Show Notes:  Find more from Shelly Tygielski here:  Shelly Tygielski, Author at Mindful Shelly Tygielski – Mindfulness and Meditation For All Order our brand new gratitude journal here: Shop Mindful    And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a re

What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this week’s episode, psychologist and executive director of the Center for Mindful Self-Compassion, Steve Hickman, guides us to 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. Might it be possible, Hickman says, to follow the words of the poet Mark Nepo when he said, "One key to knowing joy is to be easily pleased." Show Notes: More from Steve Hickman on mindful.org. UC San Diego Centre for Mindfulness Self-Compassion for Dummies The Mindful Self-Compassion Program And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Lynn Rossy shares a mindful eating meditation that you can bring to any meal, whether it’s lunch, dinner or snack time. This is a practice that can help you enjoy and savour each meal. Lynn is a longtime practitioner of mindfulness, meditation and yoga and is president of the Center for Mindful Eating. She is also a health psychologist who specializes in mindful eating and developed a 10 week, empirically-validated ‘Eat for Life’ class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives. Show notes: Find more of Lynn Rossy here: Savor Every Bite: Mindful Ways to Eat, Love Your Body, and Live With Joy www.lynnrossy.com And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

The 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. You can read more about Jeanne and her work at the intersections of mindfulness and Indigenous and tribal people in the December issue of Mindful magazine or at mindful.org. Show notes: Find more of Jeanne Corrigal here: “All Our Relations: Four Indigenous Lessons on Mindfulness” Jeannecorrigal.com And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

On this week’s episode of 12 Minute Meditation, Georgina Miranda shares a guided practice to help you feel more grounded and at ease. This is a practice that can help you reconnect with yourself, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly sought after international transformation coach, public speaker, and management consultant. Find more of Georgina Miranda here:  Author Page, Georgina Miranda This Woman Used Mindfulness to Climb Mt. Everest  GEORGINA MIRANDA    Sign up for our Leading Mindfully Newsletter here: https://mailchi.mp/b3bedcdfd930/leading-mindfully-newsletter-signups  And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

On this week’s episode of 12 Minute Meditation, Tara Brach leads us in a practice to consider a relationship where there’s tension or conflict. Then, with compassion for ourselves and for the other person, we can go beyond the difficulty and find healing. Tara Brach is one of the 10 powerful women of the mindfulness movement highlighted in the August 2021 issue of Mindful magazine. She’s an internationally renowned teacher of mindfulness, meditation, and emotional healing, as well as the author of several books, most recently Trusting The Gold: Uncovering Your Natural Goodness. Find more of Tara Brach here:   “10 Powerful Women of the Mindfulness Movement: 2021” Trusting The Gold: Uncovering Your Natural Goodness tarabrach.com  And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.  

This week, Shelly Tygielski offers a guided meditation to help you acknowledge what is causing you pain or stress, and hold it with more self-compassion and connection. Shelly is a self-care activist, trauma-informed mindfulness teacher, and the author of the new book Sit Down to Rise Up: How Radical Self-Care Can Change the World. She invites you to open your heart to community, forgiveness, and gratitude. Find more of Shelly Tygielski here: Radical Self-Care course and free book offer Sit Down to Rise Up: How Radical Self-Care Can Change the World Excerpts in the October issue of Mindful Magazine: “The Power of Sustainable Self-Care” and “Why You Need a Self-Care Plan” Pandemic of Love shellytygielski.com  And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

It’s important to remember that mindfulness is a practice; despite our best intentions, we might not always get it right the first time around, and that’s okay. This week, award-winning researcher and certified mindfulness-based stress reduction teacher, Shalini Bahl-Milne offers a practice to help you hit reset and refresh. This practice can help you align with your intention and let go of what is no longer serving you. It can also help you create space around your emotions, so you can act in a way that corresponds with what you wish to bring into the world.  Find more of Shalini Bahl-Milne here: Shalini Bahl-Milne, Author at Mindful  Find more about Mindful30 here: Mindful30 Challenge 2021  And more from Mindful on our conversation podcast, Real Mindful and on mindful.org. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org. Find more about Mindful30 here: Mindful30 Challenge 2021  And more from Mindful on our conversation podcast, Re

Learning to tune in to our own vulnerability is an act of courage that allows us to form deeper, more genuine relationships. In the August 2021 issue of Mindful magazine, Dr. Stacee Reicherzer wrote, “If you’re someone who grew up being told that tears are a sign of weakness, or that you should never show fear lest you be exploited, you understand how very difficult it is to communicate complex emotions like jealousy, resentment, or sorrow.” In this week’s episode, Dr. Reicherzer, author of The Healing Otherness Handbook, leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust. Find more of Dr. Stacee Reicherzer here: Drstacee.com The Healing Otherness Handbook Healing Otherness with Compassion (and Sass) Guided Practices for Remembering How to Trust A 15-Minute Guided Meditation on the Pride Flag And more from Mindful on our conversation podcast Real Mindful and on mindful.org.  Let us know what you thought of this episode of 12 Minute Meditation b

Andres Gonzales is the co-founder of the Holistic Life Foundation and for the past 16 years, he has taught yoga to diverse populations around the world ranging from Baltimore City public schools to mental health facilities. He has also partnered with John Hopkins Bloomberg School of Health and the Penn State’s Prevention Research Center on a Stress and Relaxation Study. This week, Andres Gonzales shares a breathing meditation to help you activate your vagus nerve and enter a state of relaxation.