12 Minute Meditation

In our concern for our children, sometimes we respond from a place of fear and worry. From time to time, we can even lose touch with the love that lies beneath that concern. 
Reconnecting with the ground of our love and the wish for our children to be happy and well, especially in moments of difficulty, can be incredibly beneficial. This practice from Wendy O'Leary offers a pause of support and encouragement that can help you come back to that core of compassionate wisdom. 
Wendy O'Leary, M.Ed., author and health educator, has three children's books and an adult book on self-compassion in families. She is a certified mindfulness teacher, parent educator, and self-compassion advocate with expertise in teaching emotional resilience to children and adults. Her card deck for children titled "Let's Grow Happiness," created in collaboration with her colleague Helen Maffini, is available for purchase at wendyoleary.com.

The transcription of this guided meditation will be online and in our app at Mindful.org next week. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Wendy O'Leary here.
Go Deeper
For more resources to support mindful parenting, check out these resources on Mindful.org: 
Mindful Parenting Toolkit 

Shifting Habits: Three Mindful Parenting Tips You Can Try Today 

Mindful Parenting: Meet Your Inner Critic with Self-Compassion 

Manage Big Parenting Feelings Before They Manage You 

For more practice with meditations to meet your worry, anxiety, fear, or other difficult emotions, try: 12-Minute Meditation: A Grounding Practice to Create Space in a Storm of Emotions   
And more from Mindful here:
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If you'd like to pre-order lifetime access to The Seven Strengths event recording, go to www.mindfulness.com/the-seven-strengths-hub to take advantage of our early bird pricing plus get a free bonus course from Melli O'Brien. 

Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

Our bodies are so overworked and often ignored. This guided awareness practice offers space to feel a sense of gratitude for our body, in all of its beauty and mystery.
Rashid Hughes (he/him) is a writer, meditation teacher, yoga instructor and a restorative justice facilitator. He is the co-founder 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. Rashid is an Affiliate Teacher for the Insight Meditation Community of Washington DC and is also a teacher of the Presence Collective. He holds a Master of Divinity Degree from the Howard University School of Divinity.
The transcription of this guided meditation will be online and in our app at Mindful.org next week. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Rashid Hughes here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths. 
Go Deeper
For more resources to grow compassion and appreciation for the body, check out these articles on Mindful: 
What Green Spaces Can Do For Your Body, Your Mind & Your Practice

Mindfulness Practices to Get Back in Touch with Your Body 

How to Befriend Your Body 

The Science of Embodiment: Connect to Your Body's Wisdom 

For more practice with meditations to help you befriend and feel at home in your body, try A Meditation for Finding Safety in the Body. 
And more from Mindful here:
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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].

Thanks to our autonomic nervous system, life-sustaining processes like our heartbeat, digestion, and breathing all happen without us even having to pay attention. But our environments, stress levels, and other factors can definitely affect the health and efficiency of these processes. 
For example, sitting hunched at our desks and staring at screens often means that our breathing gets shallow and irregular—which of course affects things like focus, energy, cognition, and attention.  
This week, Shamash Alidina leads a guided breathing exercise called Light, Slow, and Deep (or LSD), designed to re-set the breath in a way that opens the chest, relaxes tension, and calms the nervous system. 
Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies, The Mindful Way Through Stress, and most recently, Breathing Exercises for Dummies. He frequently pops up in newspapers, magazines and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He's been teaching mindfulness full-time since 2010. 
The transcription of this guided meditation will be online and in our app at Mindful.org next week. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Shamash Alidina here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths. 
Go Deeper
Breathing mediations have many mental and physical benefits, and you can find dozens of resources on our site. Start here: 
The Breath is Your Superpower: 3 Ways to Help Kids Reset 

Email Apnea Is Real. Here's How to Breathe Better at Work 

What Science Says About the Power of the Outbreath 

Helping Black Women Take A Breath 

How Your Breath Controls Your Mood and Attention  

For more practice with breathing meditation, try 12-Minute Breathing Practice for Awareness: Sit and Know You're Sitting or A Guided Meditation to Encourage Deep Breathing. 
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

City life can often feel frantic, loud, and cut off from natural beauty. It's not often we slow down and take in all there is to experience. But even in urban areas, if you pay attention, you can hear the call of a bird, notice your favorite color in shop windows, and look up at the vast sky above. 
In this guided meditation, we slow our roll and take in the beauty of our surroundings, no matter where we find ourselves.
Kazumi Igus is a Los Angeles native, science teacher, and trained meditation facilitator through UCLA's Mindful Awareness Center. She currently serves as a WholeSchool Mindfulness Director at one of the few predominantly Black high schools in the Los Angeles Unified School District. Her mission is to transform education into a system that is inherently responsive to students' social and emotional needs, explicitly fosters focus, and empowers students to develop emotional resilience in an increasingly challenging world. 
The transcription of this guided meditation will be online and in our app at Mindful.org next week. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Kazumi Igus here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths. 
Go Deeper
Looking for more reasons to head outside? Here are some additional Mindful.org resources to help you build a stronger relationship with Mama Nature: 
The Nature Remedy: Find Freedom from Tech Overload 

Nature-Based Mindfulness Practices for Families 

We're Hard-Wired to Crave Nature 

Why Is Nature So Good for Your Mental Health? 

What Nature Teaches Us About Well-Being 

For more practice being intentionally mindful outside, try A 12-Minute Meditation to Rest in the Movement of Nature. 

And more from Mindful here:
More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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 we are healing from perfectionism.
Mindfulness reminds us that not everything has to be "fixed"—and very often, our movement back to wellness starts when we stop trying to change ourselves and simply accept where we are with care and attention. 
Cheryl Jones is a mindfulness teacher, health and wellness coach, and author of two books, Thriving When Your Cosmic Egg Is Cracked: A Mindful Journey and Mindful Exercise: A Bridge Between Yoga and Exercise. She was the recipient of the Chairman's Leadership Award and the Norman Vincent Peale Award for Positive Thinking for integrating mindfulness into corporate culture at Aetna. You can find her at www.linkedin.com/in/cherylljones/.
The transcription of this guided meditation will be online and in our app at Mindful.org next week. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Cheryl Jones here.
If you are looking for an in-depth resource to help build essential skills to meet a changing and uncertain world with a core of inner strength, join Melli O'Brien and a host of other teachers for The Seven Strengths, a FREE 7-day online course happening this May 13-19. Learn more and register at www.mindfulness.com/the-seven-strengths. 
Go Deeper
Healing from perfectionism isn't easy. It takes time and practice. Here are some additional Mindful.org resources to help you build a stronger sense of self-acceptance: 
Awareness in Action: Rethinking ADHD Through Mindfulness 

What Swimming Taught Me About Self-Compassion and Letting Go 

It's Selfish, It's Hokey, and I'll Lose My Edge: 3 Half-Truths About Self-Compassion

How Self-Compassion Can Improve Teen Mental Health 

This Is What Fierce Self-Compassion Looks Like 

Want to try more practices that foster self-compassion? Start here: A 12-Minute Meditation to Embrace All Your Parts 
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].