12 Minute Meditation

Returning to the breath, again and again, when the mind has wandered—that's how we train our attention. A 5-minute breathing practice from Mark Bertin. 

Take a break from the challenges of your day with this guided meditation. Wind down, come back to your body, and open yourself up to the happiness and compassion around you. Your brain will thank you. Show notes: Meditation by Tim Desmond. Tim Desmond is a mindfulness teacher, therapist, Distinguished Faculty Scholar at Antioch University, and co-founder of Morning Sun Mindfulness Center.

This guided meditation helps to find the similarities among us all. We are asked to look at each other with compassion and see how we all relate. This practice can be done while you think of a friend or a difficult person in your life. Alternatively, it can be done with a partner sitting across from you. Show notes: Meditation by Mirabai Bush Mirabai Bush is a senior fellow at the Center for Contemplative Mind in Society. She has led mindfulness training for lawyers, judges, educators, environmental leaders, activists, students, and the army, and was a key developer of Search Inside Yourself at Google.

Get some quality shut-eye with this three-minute mindfulness practice. 

Anxiety can bring a lot of other feelings with it including feelings of isolation and separation. Bob Stahl says reconciliation helps you make peace with yourself and the world. In this guided meditation, you will go through the three steps to reconciliation: with yourself, people you have hurt, and those who have hurt you.  Show notes: adapted from A Mindfulness-Based Stress Reduction Workbook for Anxiety by Bob Stahl PhD, Florence Meleo-Meyer MS, MA, and Lynn Koerbel MPH. Bob Stahl, PhD, has founded eight Mindfulness-Based Stress Reduction programs in medical centers in the San Francisco Bay Area and is currently offering programs at Dominican Hospital and El Camino Hospitals in Los Gatos and Mt. View.

In this podcast, Patricia Rockman, director of education and clinical services for the Center for Mindfulness Studies in Toronto, and Mindful columnist Elaine Smookler, both cancer survivors, talk about how mindfulness factors into the cancer experience. Full transcript here: https://www.mindful.org/how-to-show-up-when-you-have-cancer/

Life isn’t predictable and with unpredictability comes unexpected changes and at times difficult emotions. Soothe your stress and work through the emotions with this guided meditation. Give yourself the chance to respond with curiosity and the space you need to process.  Show notes: Meditation by Zindel Segal.  Zindel Segal, PhD, is Distinguished Professor of Psychology in Mood Disorders at the University of Toronto. He has pioneered the use of mindfulness meditation for promoting wellness in the area of mood disorders and has been continuously funded by the National Institute of Mental Health and the Canadian Institutes of Health Research for the past 15 years.

This 5-minute mindfulness practice cultivates gratitude for life's small delights as you move through the senses.

This guided meditation offers the opportunity to turn toward your difficult emotions. It can be uncomfortable to manage uncertainty and let go of the need to control but by doing so we can instead find compassion and kindness.  Show notes: Meditation by Carley Hauck. Carley Hauck is the founder of Leading from Wholeness, a Bay Area consultancy specializing in leadership, training, and executive coaching. Carley has supported mission driven leaders and companies in tech, finance, and high growth startups, such as: Bank of the West, Linkedin, Pixar, Genentech, Clif Bar, Asana.