12 Minute Meditation

There are times when we're so busy thinking, planning, worrying, stressing that it's really hard to focus on the breath or the body, or whatever particular meditation object we're using.
This practice with Mark Coleman offers an alternative that's helpful when we feel like we're going a million miles an hour. It uses soft, focused attention: relaxed eyes, soft gaze, and just being aware of the visual stimuli—like color, light, form, shape—to settle our focus. 
Mark Coleman is a Dharma teacher at Spirit Rock and has taught Insight Meditation retreats since 1997 worldwide. Mark is passionate about integrating meditation and nature and leads wilderness retreats through his organization Awake in the Wild and runs annual Nature Meditation teacher trainings. Cofounder of the Mindfulness Training Institute, Mark coeads year-long mindfulness teacher trainings in Europe and the US. He is author of Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery and Make Peace With Your Mind and his recent book From Suffering to Peace. He lives in Sausalito, Marin and likes nothing more than hiking, biking, and kayaking in the outdoors. Find out more at markcoleman.org

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 Mark Coleman here.
Go Deeper
 For a variety of reasons, not every brain is well-suited to "traditional" meditation techniques. Here are ways to explore other alternative practices: 
Awareness in Action: Rethinking ADHD Through Mindfulness 

Guided Meditations for Working with ADHD and Anxiety 

Trusting Your Senses 

Mindfulness and Autism: Learning to Celebrate Neurodiversity 

Addiction, Trauma, and the Problem of Being Present 

If you've even had the feeling that traditional meditation isn't for you because of how you're wired, try this neurodivergent-friendly approach:  Dual Anchor: A Neurodiversity-Informed Meditation for Wandering Attention  
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Beyond just feeling good, laughter releases dopamine, serotonin, oxytocin, and endorphins, and also works on our heart, our lungs, our muscles, our thoughts, our behaviors. In short: laughter actually is good medicine.
And here's a funny thing: whether we laugh in response to something, or we create a situation that gets laughter going, the body will still release the same endorphins.
Try this quick, goofy yoga exercise to discover a 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.
Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. She is a Registered Psychotherapist and teaches mindfulness to corporate clients through eMindful. She's also a comedic writer and performer and is the singing host of Mindful Martinis, a cabaret/mindfulness class mash up.
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 Elaine Smookler here.
Go Deeper
We tend to see play, joy, and levity as nice-to-haves, something we experience when things are going well. In reality they are all an essential part of building resilience and well-being, even when things aren't going well. To explore more ways to intentionally incorporate the lighter side, even in darker seasons, check out these resources from Mindful.org: 
The Power of Play 

Play, SoulPancake, and Building Your Anti-Depressant Brain 

Join the Nanalympics! 6 Ways to Get Playful with Mindful Movement 

The Science of Wonder 

Find Your Way to Embodied Joy   

For more practice noticing the good (even when things don't go according to plan), try:  A 12-Minute Meditation to Rewire Your Brain for Optimism 
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Joy aids us in waking up to our lives, and savoring is a practice that allows us to slow down, immerse ourselves in experience, and deeply appreciate the moment we're inhabiting. These two together are a powerful antidote to the gravitational pull of negativity, doomscrolling, and despair. 
Jessica Morey is a meditation teacher and coach. She has been practicing meditation for almost 3 decades. She is also the co-founder and former executive director of Inward Bound Mindfulness Education, a nonprofit organization bringing in-depth mindfulness and compassion training to youth.
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 Jessica Morey here.
Go Deeper
Understanding our built-in negativity bias is the first step to balancing it with practices that hone our attention and strengthen our genuine appreciation for the good things in life. You can learn more from these resources on Mindful.org: 
Seven Strengths for an Uncertain World 

Halting the Spiral: Navigating Repetitive Thought Patterns 

3 Mindful Ways to Transform Negative Thoughts 

Turn Negative Emotions into Your Greatest Source of Strength 

How Happy Brains Respond to Negative Things 


For another approach to unhooking from negativity, try: Peace Begins With Me: A Meditation for When You Feel Overwhelmed By Negative Thoughts  
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 yourwords@mindful.org.

When we talk about attention, we often use active and extractive verbs: pay, give, court, leverage. In mindfulness, attention isn't a commodity to be used; it's a gift to be nurtured. What might it feel like to rest our attention? 
This week, teacher Sharon Salzberg offers a guided meditation that's down-to-earth and deeply restorative as we practice holding our awareness with the lightest touch possible. 
Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is the co-founder of the Insight Meditation Society in Barre, Massachusetts, and has played a crucial role in bringing Asian meditation practices to the West. Sharon has been a student of meditation since 1971, guiding retreats worldwide since 1974. She is a columnist for On Being, a regular contributor to The Huffington Post and the author of many books including Real Happiness, Lovingkindness, and Real Change.
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 Sharon Salzberg here.
Go Deeper
Our attention—where we give it and why—is one of our most powerful assets. Learning how to train our awareness to rest in the present moment is one of the greatest gifts we can give ourselves and others. To learn more about how mindfulness can help you build your attentional strength, check out these resources from Mindful.org: 
 3 Simple Ways to Pay Attention 

Get It Done With Mindfulness: How to Be Productive with Attention, Kindness, and Wisdom 

Attention! How Mindfulness Training Is Helping People Reclaim Their Ability to Focus 

How to Give Your Full Attention 

At the very heart of mindfulness is the practice of training your attention, moment by moment, with compassion and care. For more practice, try A 12-Minute Breathing Meditation to Cultivate Attention.
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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 core principles of mindfulness practice that can be a challenge for people is the notion that it actually makes more sense to accept our emotions rather than resist them. Especially when it comes to painful, confusing, or frightening emotions, this move towards ourselves in compassion can feel incredibly counterintuitive. 
This week, author and recovery coach Emily Jane guides us through a practice you can use anytime you need support bringing curiosity, courage, and compassion to difficult experiences.  
Emily Jane is a mindfulness teacher, certified Embodied Processing (EP) practitioner, and recovery coach with a background in social work. She's been in recovery for over eight years, following two decades of active addiction, and her lived experience now fuels her passion for helping others heal. Emily is also the author of Beyond Addiction: A Mindful Guide to Recovery, where she shares her trauma-informed, compassionate approach to healing. Her work integrates mindfulness, coaching, trauma therapy, and somatic tools to help people reconnect with their bodies and find safety, peace, and empowerment on their recovery journey. Connect with Emily Jane online at Holistic Recovery.
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 Emily Jane here.
Go Deeper
Being able to notice and be in our bodies is one of the core skills of mindfulness. In a world that is designed for distraction and disembodiment, this can be a challenging skill to cultivate. If you want to learn more, start with these resources from Mindful.org:
Addiction, Trauma, and the Problem of Being Present 

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 another take on a meditation for body awareness, try:  A 10-Minute Meditation to Cultivate Embodied Awareness 

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 yourwords@mindful.org.