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12 Minute Meditation

Mindful.org
12 Minute Meditation
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  • A Loving-Kindness Meditation to Expand the Warmth of Your Heart
    Loving-kindness meditation, also called metta,  springs from a basic understanding of human nature: On one hand, we might truly believe that  compassion makes the world better—and on the other, we might struggle to offer it to ourselves and to others for various reasons.  Metta practices, like the one Dr. Emma Seppälä leads this week, offer a simple, structured way to help us  gently expand our capacity to both give and receive love.  As a bestselling author, Yale lecturer, and international keynote speaker, Emma Seppälä teaches executives at the Yale School of Management and is faculty director of the Yale School of Management’s Women’s Leadership Program. A psychologist and research scientist by training, her expertise is the science of happiness, emotional intelligence, and social connection. Her bestselling book The Happiness Track (HarperOne, 2016) has been translated into dozens of languages. Her new book is Sovereign (Hay House, 2024). Seppälä is also the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education. The transcription of this guided meditation will be online at Mindful.org next week.  Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup Show Notes Find more from Dr. Emma Seppälä here. Go Deeper If you want to understand more about the practice of loving-kindness, why it matters, and how to build it—even with difficult people or in times when you aren’t feeling very compassionate—here are some articles to get you started:  Wise Engagement with the World: What to Do When You Wish Things Were Different Loving-Kindness Meditation with Sharon Salzberg For more practice, here’s another meditation to try: A 12-Minute Meditation for Self-Compassion and Loving-Kindness. 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].
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  • A Meditation for When You Need a Break
    Sometimes the best gift we can give ourselves is just a moment set aside for quiet, breath, and reminding ourselves of who we really are.  In this gentle guided practice, Kimberly Brown uses simple repeated phrases to ground attention and offer a place to rest and reset.  Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.      Kimberly Brown is a meditation teacher and author. She leads classes and retreats that emphasize the power of compassion and kindness meditation to reconnect us to ourselves and others. She studies in both the Tibetan and Insight schools of Buddhism and is a certified mindfulness instructor. Her book Happy Relationships: 25 Buddhist Practices to Transform Your Connection with Your Partner, Family, and Friends, is published with Prometheus Books. You can learn more about Kimberly on her website, www.meditationwithheart.com. The transcription of this guided meditation will be online at Mindful.org next week.  Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup Show Notes Find more from Kimberly Brown here and read her recent (and timely) article on Mindful.org. Go Deeper Want to learn more about how taking intentional breaks can make your days better? These two articles are a great place to start: Break Up Your Work Day with Purposeful Pauses How to Get Good Pause For more practice, try this 12-Minute Meditation to Cultivate Calm and Clarity that you can turn to when you’re feeling stressed or overwhelmed and need a break. 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].  
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About 12 Minute Meditation

The latest scientific research reveals that 12 minutes of meditation a day yields benefits like increased attention, focus, creativity, calm, resilience and compassion. Start your 12-minute sit with guided meditations from today’s leading mindfulness experts, brought to you by Mindful. With a new mindfulness meditation each week, 12 Minute Meditation invites you to bring the benefits of mindfulness to daily life.
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