Podcasts about minute meditations

Our bodies come in all varieties, and we all have different interests, skills, and abilities. As today's teacher Cara Bradley observes, movement of any kind—from the slightest stretch to the most intense exercise—can be mindful.  This simple meditation helps you celebrate your physicality with practices to connect with your breath and your body, expand your awareness, and appreciate the gift of being alive. Cara Bradley is a seasoned mind-body expert dedicated to advancing mind-body education through movement, mindfulness and the science of human performance. She provides evidence-based mind-body approaches to global wellness brands, Fortune 100 companies and top-ranked sports teams, is the author of On The Verge: Wake Up, Show Up, and Shine and the Founder of Verge Yoga and Meditation Center. Cara was voted a "Top 12 Most Powerful Women in the Mindfulness Movement" by Mindful.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 Cara Bradley here. Go Deeper Mindful movement comes in all varieties and can be a wonderful way to calm both body and mind. If you want to learn more, start with these resources from Mindful.org: Join the Nanalympics! 6 Ways to Get Playful with Mindful Movement 7 Mindful Movement Practices for Daily Life  Swimming, Walking, Running—Why Mindful Movement Can Boost Resilience   This Kind of Movement Can Be the Key to Healing Burnout  Easy Ways to Make Mindful Movement Part of Your Day   For a creative and whimsical way to combine movement and meditation, try: Laughter Yoga: A Gentle Movement Practice to Get the Giggles Going  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.

Full Text of Readings The Solemnity of the Most Holy Body and Blood of Christ Lectionary: 167 The Saint of the day is Blessed Franz Jägerstätter Blessed Franz Jägerstätter, an Austrian farmer executed for refusing to fight for Nazi Germany, is pictured in an undated photo. (CNS photo)  Saint of the Day for June 7 (May 20, 1907 – August 9, 1943) Blessed Franz Jägerstätter's Story Called to fight for his country as a Nazi soldier, Franz Jägerstätter eventually refused, and this husband and father of three daughters—Rosalie, Marie and Aloisia—was executed because of it. Born in St. Radegund in Upper Austria, Franz Jägerstätter lost his father during World War I and was adopted after Heinrich Jaegerstaetter married Rosalia Huber. As a young man, he loved to ride his motorcycle and was the natural leader of a gang whose members were arrested in 1934 for brawling. For three years he worked in the mines in another city and then returned to St. Radegund, where he became a farmer, married Franziska and lived his faith with quiet but intense conviction. In 1938, he publicly opposed the German Anschluss–annexation–of Austria. The next year he was drafted into the Austrian army, trained for seven months and then received a deferment. In 1940, Franz was called up again but allowed to return home at the request of the town's mayor. He was in active service between October 1940 and April 1941, but was again deferred. His pastor, other priests, and the bishop of Linz urged him not to refuse to serve if drafted. In February 1943, Franz was called up again and reported to army officials in Enns, Austria. When he refused to take the oath of loyalty to Hitler, he was imprisoned in Linz. Later he volunteered to serve in the medical corps but was not assigned there. During Holy Week Blessed Franz Jägerstätter wrote to his wife: “Easter is coming and, if it should be God's will that we can never again in this world celebrate Easter together in our intimate family circle, we can still look ahead in the happy confidence that, when the eternal Easter morning dawns, no one in our family circle shall be missing—so we can then be permitted to rejoice together forever.” He was transferred in May to a prison in Berlin. Challenged by his attorney that other Catholics were serving in the army, Franz responded, “I can only act on my own conscience. I do not judge anyone. I can only judge myself.” He continued, “I have considered my family. I have prayed and put myself and my family in God's hands. I know that, if I do what I think God wants me to do, he will take care of my family.” On August 8, 1943, Franz wrote to Fransizka: “Dear wife and mother, I thank you once more from my heart for everything that you have done for me in my lifetime, for all the sacrifices that you have borne for me. I beg you to forgive me if I have hurt or offended you, just as I have forgiven everything…My heartfelt greetings for my dear children. I will surely beg the dear God, if I am permitted to enter heaven soon, that he will set aside a little place in heaven for all of you.” Franz Jägerstätter was beheaded and cremated the following day. In 1946, his ashes were reburied in St. Radegund near a memorial inscribed with his name and the names of almost 60 village men who died during their military service. He was beatified in Linz on October 26, 2007. His “spiritual testament” is now in Rome's St. Bartholomew Church as part of a shrine to 20th-century martyrs for their faith. Blessed Franz's liturgical feast is celebrated on August 9. Want to learn more about Blessed Franz Jägerstätter? Click here! Facebook Twitter Pinterest Email Sign Up for Our Daily Newsletter Includes Saint of the Day, Minute Meditations, and Pause + Pray. Saint of the Day, Copyright Franciscan Media

This week, Mindful founding editor Barry Boyce reminds us of the basic why behind mindfulness meditation: We get off-kilter at various times throughout the day, and we need a way to pause and reconnect—with reality, with our senses, with our steady center. That's what meditation helps us do.  This practice is called "Taking Your Seat," and it's perfect if you're getting started with meditation, or if you just need a touchpoint during your day.  Barry Boyce is Founding Editor of Mindful and Mindful.org. He is a longtime meditation practitioner and teacher, as well as a professional writer and editor. Barry serves on the board of directors of the Foundation for a Mindful Society and the Centre for Mindfulness Studies in Toronto, as well as on the advisory board of Peace in Schools, in Portland, Oregon. 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 Barry Boyce here. Go Deeper Mindful.org has a wealth of articles, research, and guided practices that can help you start or grow your meditation practice. You can start here:  Connecting With Why You Meditate Can Fuel Your Motivation  Calm and Steady: Simple Ways to Create the Habit of Mindfulness  Do I Need to Meditate to Be Mindful?  Formal vs. Informal Mindfulness: 2 Ways to Practice  For another approach to a beginner's meditation, try: Beginner's Body Scan Meditation  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.

Most of us go through life believing the thoughts in our head are simply true. The doubts, the fears, the stories about who we are and what we're capable of — we treat them as fact. But what if they were just a programme, running in the background, projecting a version of reality that was never really you? In this short but powerful guided meditation, therapist and mindset coach Paul Sheppard walks you through a simple practise to help you step back from the noise of your mind, loosen the grip of limiting beliefs, and reconnect with the calm, clear part of you that has always been there beneath the surface. This is a practice you can return to again and again — whenever life feels heavy, your mind feels loud, or you simply need to come back to yourself. ----------------------------------------------------------------------------------------------- Newsletter, contact and community link here Paul Sheppard is a mindset coach and therapist with more than two decades of experience helping people break free from the limitations of the ego. A specialist in transformational thinking, he is known for his groundbreaking work in reframing anxiety and guiding clients toward lasting, meaningful change. Paul is also the host of The Ultimate Mindset Change Podcast, where he shares powerful insights on living beyond the ego with a growing global audience.

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Learning to live with pain and illness is challenging, arduous work. Often, people can go for months or even years without sufficient answers. Life gets turned completely upside down. The body you thought you had suddenly becomes something you don't recognize or know how to work with.  This week, meditation teacher and hypnotherapist Juliana Sloane offers an imaginative meditation that invites softness and self-compassion in the midst of discomfort.   Juliana Sloane is a Buddhist teacher, hypnotherapist, and coach specializing in Depth Hypnosis, applied shamanic counseling, and client-centered neuroplasticity. She blends ancient wisdom traditions, hypnosis, and evidence-based approaches to help individuals create lasting transformation beyond the conscious mind. She helps clients transcend the limitations of talk therapy and achieve lasting transformation. Based in Santa Fe, NM, she teaches nationally and works one-on-one with clients worldwide. 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 Juliana Sloane here. You can read our recent interview with Juliana and learn more about her work combining mindfulness, meditation, and hypnosis for deeper healing and transformation with her clients.  Go Deeper For more resources on how mindfulness can help you live more fully with illness or pain, check out these resources on Mindful.org:  What Unexpected Chronic Back Pain Taught Me: 4 Takeaways That Matter  Let Your Pain Be a River: Vidyamala Burch on Living and Teaching With Chronic Pain  Pain Opens a Door  How to Live Well with Chronic Pain and Illness  For more practice creating a sense of safety inside your own body, try:  A Meditation for Easing Pain and Inviting Joy  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.

We often think of mindfulness and meditation as sustained states—when in reality, it's just a collection of micro-moments of stopping, breathing, really noticing our own bodies and our own lives, getting distracted, and then coming back again. Over and over.   As this week's teacher Shalini Bahl puts it, today's guided practice is about the art of stopping: letting go of our regular habits of the mind—the pushing, pulling, running in circles— and instead just being for a moment. This is an extended practice, but as a bonus, we're also sharing a micro-practice version of The Art of Stopping that you can take into busy days. And don't miss Shalini's new article on Mindful.org that's all about the power of micro-practices to affect our daily choices.  Shalini Bahl, PhD, is the award-winning author of Return to Mindfulness and founder of Sama Life, where she offers daily live micro-practices for real-world engagement. Through her teaching, writing, and TEDx talks, she focuses on building practical mindfulness skills that disrupt default patterns and restore clarity, integrity, and care.   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 Shalini Bahl here. Go Deeper For more resources on the power of the pause, check out these resources on Mindful.org:  How Micro-Practices Can Be the Bridge Between Your Meditation and Your Choices W.A.I.T. a Minute: A Practice to Pause Before You Post on Social Media  How to Get Good Pause  Waking Up to Your World: Using the Pause Practice to Break Habitual Patterns  For more practice pausing before making choices by compassionately interrupting patterns, try:  A 12-Minute Meditation to Get Curious About Your Cravings   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.

Instant Inner Confidence | Reprogram Your Mind — A Guided Meditation for Letting Go of Limiting Beliefs Your mind runs on an algorithm — a set of beliefs that shape every thought, feeling, and reaction you have. And some of that code is seriously out of date. Welcome to Instant Inner Confidence, the podcast that helps you rewire your mindset and step into the most energised, focused, and self-assured version of yourself. In this guided meditation, we go deep into the limiting beliefs quietly running your life: fear of failure, not feeling good enough, anxiety about the future, and the constant pull away from the present moment. These aren't facts. They're old programs — and today, you're going to start rewriting them. Using slow intentional breath work, body awareness, and a visualisation of your ideal life three years from now, this session guides you through: ✦ Surfacing the beliefs that are holding you back ✦ Sitting with them without judgment — and watching them lose their power ✦ Stepping into a confident, energised new version of yourself ✦ Reprogramming your brain's filter to spot possibility instead of fear This is a beginner-friendly session. Start with something small — you can always build up to bigger patterns over time. Ready to access your instant inner confidence? Press play.

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: More episodes of 12 Minute Meditation 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 yourwords@mindful.org.

I'm thrilled to share a revitalising 32-minute meditation with you, carefully crafted to uplift your spirits!

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: 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.

Are you spiraling right now? If your mind is racing and your heart is pounding, this 10-minute session is your emergency exit from overwhelm.In this episode of Calming Anxiety, your guide Martin—a Clinical Hypnotherapist and former Paramedic—leads you through a high-impact nervous system reset. We move beyond just "thinking" about calm and instead use proven Vagus Nerve regulation and NSDR (Non-Sleep Deep Rest) techniques to physically signal to your brain's amygdala that the emergency is over.Stop reacting to the chaos and start reclaiming your center with practical, science-backed stillness.Inside This Emergency Reset:The Paramedic's 4-2-6 Breath: A specific rhythm to trigger an immediate shift from "fight or flight" to "rest and digest".Somatic Release: Identifying and dropping physical bracing in the jaw and shoulders to lower your cognitive load.Subconscious Anchoring: Five unique affirmations designed to extinguish the fire of overwhelm using cooling visualization.The Mammalian Dive Reflex: A biological hack to drop your heart rate instantly during a panic spiral.Episode Chapters:[00:00] – The "Stop" Technique: Immediate grounding.[01:03] – Emergency Reset: Signaling the Amygdala.[01:35] – The 4-2-6 Breathing Practice: Physically lowering your heart rate.[02:40] – Scanning for Bracing: Releasing the muscle fibers.[04:41] – The Shoreline Visualization: Becoming the solid ground.[05:30] – 5 Somatic Affirmations for Mental Fitness.[08:48] – 3 Daily Caring Tips for Immediate Calm.[09:56] – Reawakening and Outro.Today's 5 Somatic Affirmations:Peace Over Panic: I am activating my body's natural off-switch and choosing peace over panic.Chemical Balance: I am releasing the chemical weight of the day and returning to a state of balance.Internal Connection: I am disconnecting from external noise to reconnect with my internal calm.Steady Observation: I am observing my thoughts without becoming them; I am the steady anchor in the storm.Nervous System Safety: My nervous system is safe, my mind is quiet, and I am exactly where I need to be.3 Daily Caring Tips for a Calmer Life:The Temperature Shock: Splash ice-cold water on your face to trigger the mammalian dive reflex and drop your heart rate instantly.5-4-3-2-1 Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste to bring your brain back to the "now".The Compassionate Pause: Before responding to any stressor, take three "paramedic sighs"—long, audible exhales—to reset your logic center.A Heartfelt RequestIf this session helped you find your center today, please share it with one person who might be struggling; you never know who needs an emergency reset. Your reviews on Apple Podcasts and Spotify are the lifeblood of this sanctuary, helping us reach even more beautiful souls in need of peace.For a deeper dive into reclaiming your focus and life, visit calminganxiety.fm for the full Anxiety Breaker Course.Smile often, think positively, and to your beautiful soul... be kind.

Work with me, community, newsletter. In this episode, you're guided through a short but powerful meditation designed to help you create distance between yourself and your thoughts. Rather than being swept away by mental chatter — the planning, the worrying, the replaying of the past — you'll be invited to simply observe those thoughts as passing content in a vast open awareness, like clouds drifting across a clear sky. Through breath awareness and gentle observation, you'll begin to experience your natural state of stillness that exists beneath the noise of a busy mind. This episode closes with a reflection on what becomes possible when you stop automatically believing every thought your mind generates — and how that single shift can begin to transform your life. --------------------------------------------------------------------------------- Paul Sheppard is a mindset coach and therapist with more than two decades of experience helping people break free from the limitations of the ego. A specialist in transformational thinking, he is known for his groundbreaking work in reframing anxiety and guiding clients toward lasting, meaningful change.  Contact him here.  

Send us Fan MailIn today's episode of Call Me CEO, I'm joined by Nichole Kirk, founder of Dear Heart Designs—a faith-based brand on a mission to spark meaningful conversations about Jesus through everyday products.Nichole shares what it really looks like to build a business rooted in purpose, how her faith has guided her entrepreneurial journey, and the mindset shifts that helped her step fully into her role as a CEO.We dive into the behind-the-scenes of growing a mission-driven brand, navigating fear and visibility, and staying aligned with your values while scaling your business.If you've ever felt called to something bigger but weren't sure how to bring it to life, this episode will leave you feeling inspired, grounded, and ready to take action.Resources:Website:  https://www.dearheartdesigns.com/The Ultimate Time Audit & Productivity System (Freebie)Grab it here: TIME AUDIT WORKBOOKHow to Hire Your First VA for $27Get it now: GROWTH CHEATSHEETDiscover Your WHY – Free 5-Day WorkshopSign up for free here: DISCOVER YOUR WHYThe Mom Balance Playbook (Freebie for Managing the Mayhem)Download here: MOM BALANCE PLAYBOOKHire a VA or start your VA business here: https://camillewalker.co/5-Minute Meditations for Kids PodcastListen & subscribe here: APPLE SPOTIFYTop 100 Mompreneur Podcasts: https://podcast.feedspot.com/mompreneur_podcasts/Connect with Nichole:Follow on:Instagram: https://www.instagram.com/dearheartco/  Connect with Camille Walker:Follow Camille on Instagram: www.instagram.com/CamilleWalker.co

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 yourwords@mindful.org.

Meditation is not the absence of thought, but the ability to consider a thought long enough for it to become reality. For this week's 1 - Minute Meditation, we are focusing on Capacity.  About Tashima Jones Tashima Jones is a author and coach (branding, social media, & personal development) helping people and brands gain more clarity, sustainability, and fulfillment.  Visit TashimaJones.Com for more. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Voice/Words © Tashima Jones / Tashima Jones Media, LLC || Music: Present/Ikson Or Spring.

Work with me, community and newsletter. A wonderful meditation with no music which will take you out of your mind and into your body to simply be. In a culture which can easily push you into feeling stressed, over stimulated and heightened, it's easy to begin to feel overwhelmed, lost and stuck.    I wanted to create a short meditation where you could begin to relax, let go and connect with a deeper sense of being, so you could come back home to you and feel free.  This is a powerful state of mind to create a life you truly love. Let me know your thoughts and feedback as always. ------------------------------------------------------------------------------------------------------- About Me I'm Paul Sheppard, I am Coach who will help you end your war with yourself so you can start living. Through simple insights, practical guidance and meditations, I will help you discover who you truly are and what you are capable of beyond the thinking mind.   Newsletter, contact and community link here

Work with me, community and newsletter. A wonderful meditation which will take you out of your mind and into your body to simply be. In a culture which can easily push you into feeling stressed, over stimulated and heightened, it's easy to begin to feel overwhelmed, lost and stuck.    I wanted to create a short meditation where you could begin to relax, let go and connect with a deeper sense of being, so you could come back home to you and feel free.  This is a powerful state of mind to create a life you truly love. Let me know your thoughts and feedback as always. ------------------------------------------------------------------------------------------------------- About Me I'm Paul Sheppard, I am Coach who will help you end your war with yourself so you can start living. Through simple insights, practical guidance and meditations, I will help you discover who you truly are and what you are capable of beyond the thinking mind.   Newsletter, contact and community link here

This episode of Calming Anxiety is strategically designed to provide emergency anxiety reset tools and panic attack relief for those in immediate distress. Using somatic grounding and clinical techniques, former paramedic and clinical hypnotherapist Martin Hewlett guides you to release worry and rest your mind through a rapid 10-minute intervention.By leveraging the physiological sigh and the 5-4-3-2-1 grounding method, this session signals safety to your brain and offloads carbon dioxide to settle the nervous system instantly.Inside This Episode:00:00 - 00:45: Emergency Anxiety Reset Intro — How to stop a panic attack right now.00:45 - 01:12: Clinical Authority — Meet your host, Martin Hewlett.01:12 - 02:33: The Physiological Sigh — The fastest way to signal safety to the brain.02:33 - 04:42: 5-4-3-2-1 Grounding Method & Somatic Visualization — Anchoring to the present moment.04:42 - 08:24: Affirmations for Calm Control — Internalizing your natural balance.08:24 - 09:15: 3 Daily Caring Tips — Actionable advice for lowering cortisol.09:15 - 10:34: Outro & Anxiety Circuit Breaker Course Information.Affirmations for Rapid Relief:Repeat these internally to help your nervous system settle and regain control:"I am safe in this moment and my breath is my anchor." "I allow my mind to rest as my body finds its natural balance." "I am not my anxiety. I am the calm observer of this passing wave." "My nervous system is settling and I am in control." 3 Daily Caring Tips:Offload Your Mind: Write down your feelings and emotions before bed to let your conscious mind rest for deeper sleep.The Digital Sunset: Give yourself 30 minutes of phone-free time before bed to lower cortisol levels.The Anchor Habit: Carry a physical object, like a stone or a ring, to use as a grounding anchor during an adrenaline spike.Go Deeper with Your RecoveryIf you need more than a moment of calm, explore the Anxiety Circuit Breaker Course. This program features five guided hypnotherapy sessions designed to combat negative thinking for only $67.Start your journey at: calminganxiety.fm Explore the back catalog of over 2,300 guided sessions to make mindfulness part of your daily routine..Be kind..

This 15-minute guided meditation is designed to help you awaken spiritual intuition, deepen inner trust, and open to divine guidance. Through calming breath, stillness, and soul connection, this meditation supports you in quieting the mind and listening to the wisdom already within you.Use this meditation whenever you feel called to reconnect with your inner knowing, seek clarity, or create a peaceful moment of spiritual alignment.✨ In this meditation:– awaken spiritual intuition– connect with inner wisdom– open to divine guidance– deepen trust in yourself– create calm, clarity, and presenceMay this practice support you in hearing the quiet voice of your soul with more ease and trust.If this meditation resonates with you, like, comment, and subscribe for more guided meditations and spiritual content.#GuidedMeditation #SpiritualIntuition #InnerWisdom #DivineGuidance #MeditationForClarity #SpiritualMeditation #AwakenYourIntuition

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 yourwords@mindful.org.

Feeling anxious, overwhelmed, or stuck in racing thoughts? This gentle 5-minute guided meditation is here to help you slow down, soften tension, and return to calm—one breath at a time.In this meditation you'll be guided through:✨ Longer exhales to settle the nervous system✨ A simple grounding practice to feel supported✨ A calming phrase to quiet anxious thoughtsUse this when: anxiety spikes, you feel stressed, before sleep, before work, or anytime you need a quick reset.

f your heart is racing, your chest feels tight, or you feel like you're losing control—stop. You are safe. This episode is your "emergency stop" button, designed and led by a former paramedic with 25 years of experience on the front lines of medical emergencies.In this session, we don't just "relax"; we use biological "manual overrides" to signal to your brain that the fire is out. You'll learn the medical reality behind your symptoms—like why your fingers tingle—to move your mind from a state of emotional panic back into logical control.Episode Chapters0:00 – The Paramedic's Reassurance: A direct message of safety from Martin.1:00 – The Emergency Stop: Guided breathing to offload $CO_2$ and reset your blood pH.4:30 – The Science of the "Tingles": Understanding Respiratory Alkalosis and why your body isn't broken.5:45 – Mindful Release: Dropping the physical weight of anxiety from your jaw and shoulders.6:20 – Affirmations for Power: Reprogramming the inner narrative.8:30 – 3 Tips to Quench the Knot: Immediate actions for future moments of rising heat.9:40 – Mastering the Mind: How to go beyond the "quick fix".The AffirmationsRepeat these internally to reclaim your ownership of this moment:"My body is a masterpiece of survival, and right now, it's returning to peace." "I am the observer of these sensations, not a victim of them." "I have survived every panic attack before this, and I am already through this one." 3 Pro-Active Tips to Stop Panic EarlyWhen you first feel that knot in your stomach, use these paramedic-approved techniques:The Cold Water Shock: Splash your face with ice-cold water or hold an ice cube to trigger the mammalian dive reflex and instantly slow your heart rate.Name the Beast: Say out loud, "This is an adrenaline spike, not a heart attack." Labeling it moves brain activity from the emotional center to the logical one.The 5-Second Out-Breath: Blow all your air out for five seconds. This forces your body to take a deep, corrective inhale, triggering an automatic reset.A Note from MartinI've been where you are—I've had horrendous panic attacks in my past. It was through my work as a paramedic that I discovered how to coach the body back to calm. You are doing better than you think.If this session helped you breathe again, please share it with one person who needs to hear a reassuring voice today. For more daily support, subscribe to Calming Anxiety and explore our archive of over 2,300 sessions.Ready to break the cycle for good? Come and find me at calminganxiety.fm to enroll in the Anxiety Circuit Breaker Course and let's master your mind together.Smile often, spread positivity, and above all else—be kind.

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 yourwords@mindful.org.

This wonderful NAP meditation guides you into deep relaxation by helping you release the mental and emotional weight of your day. Beginning with slow, calming breaths and full-body awareness, you're invited to settle comfortably and let your muscles soften with each exhale. Through soothing imagery, you'll visualize placing your worries, tasks, and concerns into a special container beside you — safely set aside for later — creating a clear and peaceful inner space for rest. With nothing left to solve and nowhere to go, your only focus becomes comfort, stillness, and the steady rhythm of your breathing.As your body relaxes more deeply, you're guided to connect with a growing sphere of warm white light — a symbol of your inner goodness, resilience, and positivity. This light expands and brightens with every breath, surrounding you in a cocoon of calm energy that restores your spirit and gently recharges your emotional strength. Affirming peaceful, empowering thoughts, you drift into sleep wrapped in warmth and reassurance.This meditation is ideal for anytime you want to enjoy a restful nap and awaken uplifted,renewed and refreshed. Enjoy a 6 Minute Meditation anytime you need a quick pick me up! Search "6 Minute Meditations" wherever you get your Podcasts or visit www.6MinuteMeditations.comOur Podcast is sponsored by Better Help! Get matched with a professional therapist in as little at 48 hours and communicate with them your way via text, chat, email, telephone or video call if you wish. We've used Better Help ourselves and highly recommend their services, save 10% off your first month by visiting www.betterhelp.com/guidedsleepSupport Tracks To Relax and enjoy our Podcast without advertisements or interruptions at www.patreon.com/trackstorelax Hosted on Acast. See acast.com/privacy for more information.

Is sugar affecting how your skin ages? I welcome back the lovely Sonia O'Farrell to discuss one of the most important things for people, women in particular, to be thinking about as they age, and that's the body's changing response to sugar.It might surprise you to know that this changing response causes an effect called glycation which stiffens and ages the tissues, changing the look and feel of your skin.Sonia explains more including natural ways to support the body, along with a supplement that I've been using daily for years now to support my fascia and my skin.https://bit.ly/SASOCIALGC*I only recommend products from trusted suppliers I've personally researched, tried and vetted. If you buy through links, I may earn an affiliate commission. This is at no additional cost to you.------------------------------------------------------------------------Let's stay connected! Come explore and play in my world!YOUR INTUITIVE LIFE - my signature VIP program for living your best life! https://yourintuitivelife.comYOUR FACE SYMMETRY - https://savannahalalia.com/face-symmetry/HUMAN FOOD 101 - https://HumanFood101.com20-MINUTE MEDITATION - https://savannahalalia.com/20min-meditationCOLON CLEANSE - http://bit.ly/3HvuF4lKIDNEY CLEANSE - http://bit.ly/3wsQgE7LIVER CLEANSE - http://bit.ly/3Yf5N6zINSTAGRAM - http://bit.ly/3XFMJOmFACEBOOOK - http://bit.ly/3ksaqvd TWITTER - http://bit.ly/3ku5m9MTIKTOK - http://bit.ly/3QUxjn2WEBSITE - www.savannahalalia.com EMAIL - hello@savannahalalia.com

Experience 10 minutes of being present, mindful, and aware of what is happening around you. This guided meditation is designed to help you slow down, be present and witness 10 magical minutes as they happen around you. Mentioned in this episode Meditation teacher training enrollment open April 8-17 save $100 on pay in full option with code MINDFUL100 (expires April 12) ⁠Enroll Here⁠ Stop the scroll 5 day free challenge ⁠Join Here⁠ Find Your Meditation Match- ⁠⁠⁠⁠⁠⁠⁠Take the quiz here⁠⁠⁠⁠⁠⁠⁠ More Mindful in Minutes ⁠⁠⁠⁠⁠⁠⁠⁠⁠Join the free 5-day Nervous system reset to overcome overwhelm⁠⁠⁠⁠⁠⁠⁠⁠⁠ Books ⁠⁠⁠⁠⁠⁠⁠⁠⁠Order Meditation For The Modern Family⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠You Are Not Your Thoughts: An 8-Week Anxiety Guided Meditation Journal⁠⁠⁠⁠⁠⁠⁠⁠⁠ **⁠⁠⁠⁠⁠⁠⁠⁠⁠Download 4 sample days from You Are Not Your Thoughts Here⁠⁠⁠⁠⁠⁠⁠⁠⁠** Join MIM on Patreon here ⁠⁠⁠⁠⁠⁠⁠⁠⁠Order Meditation For The Modern Family⁠⁠⁠⁠⁠⁠⁠⁠⁠ Let's Connect Email Kelly your questions at info@yogaforyouonline.com Follow Kelly on instagram @yogaforyouonline Please rate, subscribe and review (it helps more than you know!) Learn more about your ad choices. Visit megaphone.fm/adchoices

Change of any kind—whether it's small, momentous, expected or unexpected—can make us feel so vulnerable and unsteady.  This week, Susan Bauer-Wu offers a guided meditation to invite and nourish inner strength in the face of change.  Susan Bauer-Wu, PhD, is a registered nurse and nursing educator, as well as a mindfulness teacher and researcher. She is president of the Mind & Life Institute and author of Leaves Falling Gently: Living Fully with Serious & Life-Limiting Illness through Mindfulness, Compassion & Connectedness.  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 Susan Bauer-Wu here. FREE course! 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 Want to learn more about how you can train to stay steady, even when everything around you feels uncertain and evolving? Check out these resources from Mindful.org:  New Life, Who's This? Rediscovering Who You Are When Everything Has Changed  Embracing Change: What Nanalan' Teaches Us About Saying Goodbye  The Only Constant Is Change  Navigating Change is Hard. Here's How it Makes Us Better Leaders   Rethinking Equanimity: Margaret Cullen on Equanimity and Quiet Strength  To get more practice dealing with the reality of change, try A Meditation to Help You Let Go and Accept Change.  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.

JOIN THE DIGITAL HOLY GROUND (free community)Once a day, I download one of these audios to my iTunes and play it on loop... for lengthy periods of time. It is so effective... even though it's 'my voice', it's His Message, and the words keep me focused beyond 'me'... they keep me lifted... calm... READY. They keep me knowing. I want you to experience the power of the loop until the message sticks. You can play it while you are walking around stressed, or while you walk the dog... or while you're in bed... or while you're driving. It drives the message home. It drives it in. Listen until you KNOW.Do you love the loop? Leave a review and let me know which ones you want looped! I got you! I love you! (This is episode #558 season 7))

Settle in for a gentle 10-minute guided meditation to help you find peace, release anxiety, and grow your capacity for stillness. With calming breaths, and body relaxation, this practice is designed to help you come back to steady ground—right where you are.✨ Use this meditation when you feel overwhelmed, restless, anxious, or simply in need of quiet.In this meditation, you'll be guided to:• Slow your breathing and calm the nervous system• Release tension in the body• Let go of anxious thoughts with gentleness• Receive peace that doesn't depend on everything being solved

Our culture prizes certainty and tends to regard not-knowing as weakness or failure.  But research has shown that uncertainty is a quality that we're meant to engage, not reject. Not only does it spark curiosity and help us learn, but it also strengthens confidence and resilience.  This week, Dr. Sará King offers a practice to help us build comfort with our "don't-know mind" so that we can stay courageous and open to the world around us. Dr. Sará King is a mother, a neuroscientist, political and learning scientist, medical anthropologist, social entrepreneur, public speaker, and certified yoga and meditation instructor. Dr. King specializes in researching and teaching about the relationship between mindfulness, community alternative medicine, and social justice with an emphasis on examining the relationship between individual and collective awareness as it relates to well-being. 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 Sará King here. If you are looking for an in-depth resource to help build these essential skills of resilience, 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 ways to engage your beginner's mind? Check out these resources from Mindful.org:  Why Uncertainty Is Good for Us  How Embracing Uncertainty Leads To Fulfillment  Feeling Like a Fraud in Your Own Mindfulness Practice  Don't Be So Sure   To get more practice meeting uncertainty, try A Guided Walking Meditation to Meet Uncertainty with Compassion  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.Why do women love reading The Pipeline? It's data with perspective. Get free, thoughtful takes on navigating our messy world. Subscribe today.

When we are going through a difficult season personally, or we are bearing witness to the pain of others, our relationship to genuine joy or happiness can get complicated and confusing. Happiness can feel out of reach, or it can feel like a betrayal, like it's something we don't "deserve" in hard times.  But strengthening our ability to notice and soak in moments of beauty, tenderness, connection, and gratitude can actually have a fortifying effect on us. It can help us build resilience and fill our empty emotional tanks—which can foster our own healing and make it possible for us to show up in healing ways for others.  This week, teacher Wendy O'Leary shares a guided practice to tune our attention to the reality that shimmers right alongside our genuine seasons of struggle.  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 next publication is a card deck for children titled "Let's Grow Happiness," created in collaboration with her colleague Helen Maffini. It is scheduled for release on April 21, 2026 and can be preordered at www.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. If you are looking for an in-depth resource to help build these essential skills of resilience, 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 To explore more about how happiness is not just something we get when things are going well, but an essential human experience, check out these resources from Mindful.org:  What We Know (Or Think We Know) About Happiness  Three Emerging Pathways to Happiness  Find Happiness by Embracing All of Your Emotions  Searching for Happiness and Finding Yard Work  Why Happiness Isn't Always Comfortable To get more practice noticing and connecting with happiness, try 3 Guided Meditations to Open Up to Happiness. 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 yourwords@mindful.org.

There are so many reasons why we might be struggling to get to sleep and stay asleep. Work or relationship stress, health concerns, hormonal changes, the state of the world—there's plenty to keep us awake at night.  This week, Mark Bertin offers a soothing sleep practice to help settle our restlessness, using the breath as a calming anchor to gently coax our busy minds and tense bodies into rest.  Because this is a sleep meditation, there won't be the usual recorded outro, so you can just drift off in silence.  Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics. He's a regular contributor to Mindful.org and Psychology Today. He is the author of How Children Thrive: The Practical Science of Raising Independent, Resilient, and Happy Kids (Sounds True, 2018). Dr. Bertin resides in Pleasantville, New York. For more, visit developmentaldoctor.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 Dr. Mark Bertin here. Go Deeper For help understanding how mindfulness can make sleep better and more restorative, check out these resources from Mindful.org:  The Ultimate Guide to Mindfulness for Sleep  Why We Wake Up At Night and How Mindfulness Helps Us Sleep Again  The Science of Deep Sleep  8 Tips for Better Sleep at Night  Mindful has a wonderful collection of sleep meditations. If you want to try another version of a body scan, A 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep is a great place to start.   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.  

Explore fascia, tensegrity, hydration, scar tissue, pain, and why every body is unique in how it moves and heals with clinical anatomist John Sharkey. ------------------------------------------------------------------------Let's stay connected! Come explore and play in my world! YOUR INTUITIVE LIFE - my signature VIP program for living your best life! https://yourintuitivelife.com YOUR FACE SYMMETRY - https://savannahalalia.com/face-symmetry/ HUMAN FOOD 101 - https://HumanFood101.com 20-MINUTE MEDITATION - https://savannahalalia.com/20min-meditation COLON CLEANSE - http://bit.ly/3HvuF4l KIDNEY CLEANSE - http://bit.ly/3wsQgE7 LIVER CLEANSE - http://bit.ly/3Yf5N6z INSTAGRAM - http://bit.ly/3XFMJOm FACEBOOOK - http://bit.ly/3ksaqvd TWITTER - http://bit.ly/3ku5m9M TIKTOK - http://bit.ly/3QUxjn2 WEBSITE - www.savannahalalia.com EMAIL - hello@savannahalalia.com

Daily life is full of irritations: moments of inconvenience, situations where we don't get what we were hoping for, delays, disappointments, prickly interactions that can leave us confused and exasperated.  If we're honest, we can probably admit that sometimes our reactions in those moments tend to be reflexive rather than intentional. We feel our anger or annoyance rise, and we react almost as though we're reading a script. Can we explore these habitual reactions in a way that gives us enough space to respond differently? In today's practice, teacher Patricia Rockman guides us through a meditation to help us meet whatever is arising, so that we have more agency when the next moment arises.  Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the senior director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto. Rockman is also an associate professor at the University of Toronto, Department of Family Medicine, cross appointed to Psychiatry. She has extensive experience practicing individual psychotherapy, leading therapy groups, and training healthcare providers in mindfulness-based interventions, Cognitive Behavioral Therapy, and change management for stress reduction. She is a freelance writer, yoga teacher, and meditation practitioner. 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 Patricia Rockman here. Go Deeper For more resources to explore reactivity and choice, check out these resources from Mindful.org:  The "About To" Moment: Teaching and Modeling Response vs. Reaction   Emotional Rescue: Using Mindfulness to Reset Your Reactions  You Can Investigate Your Emotions Without Suppressing Them  Tame Reactive Emotions by Naming Them  For more practice with compassionately looking at and interrupting unconscious reactivity, try The S.T.O.P. Practice: Creating Space Around Automatic Reactions.   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 yourwords@mindful.org.

It's not always an instinctual go-to for us, but self-compassion is one of the most powerful forms of healing and restoration for our mental and physical well-being.  In this meditation, mindfulness teacher Shamash Alidina offers three ways to show compassion for yourself when you're stressed and need a reset.  Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies and most recently, The Mindful Way Through Stress. 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. Go Deeper For more resources to help meet stress, balance your nervous system, and tap into resilience, check out these resources from Mindful.org:  Deep Resilience: The Wisdom of Making Friends with Your Mind  Swimming, Walking, Running—Why Mindful Movement Can Boost Resilience   Why Your Outbreath is Connected to Your Well-Being  You Don't Have to Shut Down or Burn Out When You Care This Much. Do This Instead.    For more practice tending to your nervous system with self-compassion, try A 12-Minute Body Scan Meditation for Self-Compassion and Presence.  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.  

Sometimes the most powerful thing you can do is stop. If your body feels tense then you can believe you are in danger.  This shows up as anxiety, stress and anger with yourself, people around you and the world and this as you know feels painful and takes its toll on your mind and body.   This 35-minute Yoga Nidra guides you into the deepest rest your body knows how to find — a state where healing happens naturally, where the nervous system exhales, and where the quiet that lives beneath your busy life becomes something you can actually feel. Lie down. Press play. You're already safe." ------------------------------------------------------------------------------------------------------------- About Me I'm Paul Sheppard, I am Coach who is on a mission to help people break free from overthinking and reconnect with a calmer, clearer and more confident way of being. Through simple insights, practical guidance and meditations, I will help you discover who you truly are and what you are capable of beyond the thinking mind.   Newsletter, contact and community link here  

There's a paradox inside mindfulness practice: When we want to heal something, we move toward what hurts, not away from it. It's not easy to keep our hearts soft or open, and a mindful practice doesn't change the inherent risks in being a human in a world of other humans.  This week, as part of his mini-course Opening Ourselves Up to Compassion, Vinny Ferraro shares a practice to meet our pain and uncertainty, to recognize our inherent connection, and to summon the courage to lower our defenses.  Vinny Ferraro has been a practitioner of insight meditation (vipassanā) since the early 1990s. He is a co-Founder of the Dharma Punx and co-Guiding Teacher of Against the Stream Buddhist Meditation Society. He is also a nationally recognized leader in designing and implementing interventions for at-risk adolescents and is currently Senior Trainer for Mindful Schools.  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 Vinny Ferraro here. Go Deeper For more resources on wise boundaries and how to stay open when you want to shut down, check out these resources from Mindful.org:  How Writing Three Lines of Poetry Can Open Your Heart  Why We're Hardwired to Armor Our Hearts  Fearless Open-Hearted Awareness with Frank Ostaseski (a mini-course) How to Show Up With Your Whole Heart  Compassionate Boundaries: How to Say No with Heart  To try another meditation to help lower defenses and break down armor, try A 12-Minute Meditation to Cultivate an Open Heart.  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.

Send a textYour morning doesn't have to be perfect to be powerful. In this solo episode of Call Me CEO, Camille breaks down how to create a healthy, sustainable morning routine that supports your nervous system, boosts productivity, and helps you show up as a calm, confident CEO—without waking up at 5 a.m. or following a rigid formula.In This Episode, You'll Learn:Why the first 10 minutes of your day matter more than a 60-minute routineHow to start your morning with regulation instead of hustleSimple movement ideas to boost energy without overwhelmHow to choose a daily CEO priority that moves your business forwardHow to build a routine that fits your season of life (not Instagram's version)Simple 5-Minute CEO Morning Routine:Take three slow breaths to calm your nervous systemStretch or move your body for one minuteWrite down one CEO priority for the dayResources & Mentions:5 Minute Meditations for Kids PodcastMyMommyStyle.com for family-friendly wellness and business resourcesConnect with Camille:Instagram: @CamilleWalker.coPodcast: @CallMeCEOPodcastTry the 5-minute routine tomorrow and tag @CallMeCEOPodcast on Instagram with your biggest takeaway.

Everything is impermanent. It's always changing, coming together and falling apart. This, of course, includes small daily things and massive, disruptive, and life-shattering things.  It's frustrating to not be able to control these movements and outcomes. But paradoxically, when we can accept that everything is not up to us, and we stop trying to control what we can't change or trying to predict what we can't predict, then we can feel a lot more at ease and more open to the moment-to-moment unfolding of our lives.  This week, Kimberly Brown shares a practice to loosen our grip and be at peace, even when the change isn't one we'd choose.  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 latest book, Happy Relationships: 25 Buddhist Practices to Transform Your Connection with Your Partner, Family, and Friends, was recently released by Prometheus Books. You can learn more about Kimberly on her website, www.meditationwithheart.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 Kimberly Brown here. Go Deeper For more resources on navigating the unsteady waters of change, check out these resources from Mindful.org:  New Life, Who's This? Rediscovering Who You Are When Everything Has Changed  Embracing Change: What Nanalan' Teaches Us About Saying Goodbye  Navigating Menopause: A Mindful Approach to Managing Symptoms and Embracing Change  The Only Constant Is Change  To try another meditation about accepting life on life's terms, try A 12-Minute Meditation to Create Inner Balance in the Face of Change.   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.

Many of us are bearing witness daily to suffering all over the planet. We care about others, and we want desperately to be of use—and seeing the horrors in images and videos and stories every day can be deeply dysregulating to our nervous systems.  When we get overwhelmed by this vicarious trauma, we tend to shut down. We disconnect from ourselves and each other. We're so spun out in our anxiety, anger, or overwhelm that it can feel impossible to engage in any kind of mindfulness or meditation practice.  This week, Shalini Bahl offers tender and practical guidance for how to pause, reconnect, and return to ourselves—and our essential practice—in times of intense internal and external upheaval. Shalini Bahl, PhD, is the award-winning author of Return to Mindfulness and founder of Sama Life, where she offers daily live micro-practices for real-world engagement. A certified MBSR and Search Inside Yourself teacher with pioneering research in mindfulness and consumer well-being recognized by the American Marketing Association, she brings contemplative practice into complex real-world contexts—from Town Council chambers to corporate boardrooms. Through her teaching, writing, and TEDx talks, she focuses on building practical mindfulness skills that disrupt default patterns and restore clarity, integrity, and care. Her guided meditations have reached over 80,000 listeners worldwide. 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 Shalini Bahl here. Go Deeper For more resources on regulating your nervous system in times of crisis, check out these resources from Mindful.org:  Why Your Outbreath is Connected to Your Well-Being  How Tuning Into Your Body Can Make You More Resilient  Addiction, Trauma, and the Problem of Being Present  The Science and Practice of Staying Present Through Difficult Times  To try another meditation focused on pausing for clarity, try these 3 Guided Meditations to Find Balance During Moments of Panic. 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.

We often treat experiences like restlessness, uncertainty, or the overwhelm of difficult emotions as a problem to be solved. And of course, it's normal to want relief.  Today, teacher Cherl Vigder Brause leads a guided practice that's centered around meeting ourselves exactly where we are. In that pause, where we encounter ourselves without trying to fix anything, even if just for a moment, we actually create a space where we can get clarity on how to respond to ourselves, others, and the world.  Cheryl Vigder Brause is a nationally recognized mindfulness and meditation teacher, writer and speaker, specializing in leading corporate clients, schools, and individuals across the country in programs and meditations on stress management, boosting happiness, and living their best lives. She is the Co-Founder of Pause to be Present, a mindfulness and meditation studio.  To learn more about Pause to be Present's programs, visit www.pausetobepresent.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 Cheryl Vigder Brause here. Go Deeper For more resources on tapping into the power of the pause, check out these articles on Mindful.org:  How to Get Good Pause  The Three-Second Pause In the Classroom Waking Up to Your World: Using the Pause Practice to Break Habitual Patterns  How to Feel Present, and Stay Present  To try another version of a pause practice, join Rhonda Magee for The S.T.O.P. Practice: Creating Space Around Automatic Reactions  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. The DONUT brings you free daily news without the extra noise—stay informed in under 5 mins, and feel good doing it. Subscribe here.

Do you feel emotionally drained, exposed, or constantly on edge? You are not alone. In late 2025, "emotional fatigue" is the number one reason people turn to meditation.In this episode of Calming Anxiety, we move beyond simple relaxation and focus on Restoration and Protection. If you have been stuck in "fight or flight" mode, talking yourself calm won't work—you need to signal safety to your body first.In the next 10 minutes, you will learn:The Somatic "Double-Inhale" Hack: A proven physiological technique to immediately stimulate the Vagus Nerve and turn off the stress response.The "Shield of Warmth" Visualization: A powerful mental exercise to protect your energy from the chaos of the world and the emotions of others.3 Caring Tips for Daily Protection: Simple, actionable tools (like the Physical Anchor) to keep your boundaries strong long after the podcast ends.This session is perfect for anyone struggling with high-functioning anxiety, sensory overwhelm, or physical burnout. It is time to stop absorbing the world's stress and start shielding your own peace.Topics Covered: Somatic Healing, Nervous System Regulation, Vagus Nerve Exercises, Anxiety Relief, Highly Sensitive Person (HSP) Support, 10 Minute Meditation, Sleep & Restoration.Break the Cycle of Anxiety Today Are you ready to stop the spiral? Join me in the Anxiety Circuit Breaker course, specifically designed to help you regain control and find your calm in just minutes. You can access the full course and take the first step toward a quieter mind by visiting calminganxiety.fm.

Loving-kindness seems like a practice that would feel good—but in times of tension, uncertainty, pain, or anger, it can be one of the most challenging mindfulness tools to apply. How do we love when it is most difficult to love?   This week, renowned teacher Sharon Salzberg offers a guided practice to connect us to the deep heart and transformative courage of metta or loving-kindness meditation.   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 weekly 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 For more resources on accessing and practicing loving-kindness, check out these articles on Mindful.org:   How Practicing Loving-Kindness Helped Me Find My Place in the World  12 Minute Meditation: A Loving-Kindness Practice to Anchor in Compassion  The Gift of Loving-Kindness  Why Loving-Kindness Takes Time: Sharon Salzberg  Wise Engagement with the World: What to Do When You Wish Things Were Different  We have dozens of metta or loving-kindness meditations available for free on our site. Here's a good place to start: 3 Guided Meditations to Deepen Into 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 yourwords@mindful.org. The DONUT brings you free daily news without the extra noise—stay informed in under 5 mins, and feel good doing it. Subscribe here. 

This is not your usual podcast episode.This is a guided meditation designed to meet you in the quiet places—the tiredness that lingers in your body, the loneliness that doesn't always have words, and the moment in life where something old no longer fits, but something new hasn't fully arrived yet.This episode is part of a special meditation series created to complement the work inside Lonely AF: A Therapist's No BS Guide to Feeling Less Alone.Here, loneliness is not treated as a problem to fix or a flaw to overcome.Instead, it's honored as a threshold—a sacred in-between space where inherited roles, survival identities, and emotional patterns begin to loosen.If you've been feeling exhausted, disconnected, or like you're standing at the edge of a version of yourself you don't fully recognize anymore, this meditation is for you.You don't need to push.You don't need to perform healing.You only need to arrive.Put on your headphones, get comfortable, and allow yourself to cross something quietly powerful. The Identity Inventory Pause:When loneliness or exhaustion shows up, pause and ask:“What role am I still playing that I no longer need?”This tool isn't about changing behavior—it's about naming what you're carrying.Awareness alone begins the release.Use this question whenever your energy feels drained without explanation. HOMEWORK PRACTICEThe Role Release Ritual (5 Minutes)Tonight or sometime this week:Write down 3 roles you learned in your family system to survive(e.g., caretaker, peacekeeper, achiever, invisible one).Read them out loud.Say: “These roles protected me. I no longer need to live inside them.”Fold the paper and place it somewhere symbolic—or tear it up if that feels right.No analysis. No fixing. Just acknowledgment. TAKEAWAYLoneliness doesn't always mean you need more people. Sometimes it means you're meeting yourself without the roles that once defined you.That space can feel quiet, empty, even unsettling—but it's also where your truest identity begins to emerge. Your CTA for Presence:The next time loneliness arises, resist the urge to distract, numb, or explain it away.Instead, place a hand on your chest and say: “I'm listening.”Because loneliness isn't asking you to escape yourself—it's asking you to finally arrive.xo,Dr. Sylvia K

Bright Bold & Real has produced a special community series - Mindful Community Collective, MC² - to refresh and heal. This guided meditation is perfect to rest your mind and give your week a sense of calm, grace, and flexibility. Consider this time an oasis for your mind and soul.

What if the answer to your racing thoughts isn't fighting them—but watching them float by?In this week's free meditation for Mental Wellness Month, Karena guides you through a powerful practice designed for anyone whose mind won't shut up. This session teaches you to observe your thoughts without getting swept away by them—whether it's worry, planning, or that relentless inner critic. If you've been feeling mentally overwhelmed or caught in cycles of rumination, this 10-minute practice will help you remember: you are not the noise in your head. You are the one witnessing it.How do you create peace when your mind feels like chaos?Peace doesn't come from silencing your mind. It comes from changing your relationship with it.(00:00) Setting the Intention: Mental Wellness Month & Weekly MeditationsCreating space for mindfulness, stress reduction, and mental well-beingPerfect for seasoned meditators and complete beginners alike(02:00) The Stream Visualization: Watching Your Thoughts Like Leaves on WaterFinding stillness in your body and releasing physical tensionThe powerful metaphor of sitting beside a streamLearning to notice thoughts (worry, planning, self-doubt) without catching or fixing themUnderstanding that you are the observer of your thoughts(06:00) Anchoring in Awareness: Returning to PresenceRepeating the mantra: "I am not my thoughts. I am the awareness behind them."Understanding that 80,000-100,000 thoughts per day is normalUsing breath as your anchorIf this episode moved you, please consider supporting The Big Silence Foundation and exploring our resources:Connect with The Big Silence CommunityOrder: The Big Silence Memoir audiobookShop The Big Silence Self Love CollectionSubscribe on YouTubeDonate to The Big Silence FoundationFind exclusive offers from our supporters: https://thebigsilence.com/pages/our-podcast-partnersShow Resources:

Are you looking to stop panic attacks instantly or find immediate relief from a racing mind? In this powerful 10-minute session of Calming Anxiety, Martin, a Clinical Hypnotherapist, guides you through a gentle yet effective meditation designed to reset your nervous system and help you let go of fear. Whether you are a regular listener or found us by searching for "guided meditation for stress relief," this episode is your sanctuary. We move beyond simple relaxation into deep nervous system regulation, using breathwork and visualization to dissolve anxiety and reconnect you with your inner peace. In This Episode You Will Experience:Nervous System Reset: Learn a deep breathing technique to signal safety to your body immediately. Visualizing Release: A guided imagery practice where stress and negative thoughts dissipate like dark clouds in a crisp winter sky. The Mental Sanctuary: Create a "magical place of change"—a safe haven in your mind (beach, forest, or cozy room) where panic cannot touch you. Core Affirmations: Rewire your subconscious with the powerful mantra: "I am safe. I am calm. I am in control." Key Affirmations for Your Practice: "I am safe." "I am calm." "I am in control." Why Listen? This session is essential for anyone needing a "virus of kindness" and a moment of perfect safety. It is suitable for beginners to mindfulness as well as experts looking to deepen their resilience against anxiety. Support the Show: If you found value in today's session, please consider subscribing and leaving a review. Your feedback helps others find this tool for stress relief. Share this episode on social media to help us spread a more calm and loving approach around the world. Connect with Martin:Host: Martin, Clinical HypnotherapistPodcast: Calming AnxietyDisclaimer: This episode is intended for relaxation and educational purposes and is not a substitute for professional medical advice or treatment.

"Amber Glow" is a relaxing short story about Martin, a beekeeper who prepares his honey house in early spring. He reflects on the previous autumn's honey harvest, the careful process of bottling honey, and the quiet, patient work involved. The story highlights the connection between nature, time, and care, as Martin readies jars of honey for sale alongside his neighbor Roxanne's candles. The narration is designed to soothe and help listeners relax and fall asleep, ending with a gentle invitation to drift into peaceful rest.Our podcast is sponsored by Better Help, With over 30,000 therapists there's one to help you through your challenges! October 10th is Mental Health day! Complete a short questionnaire and get matched to a Therapist in as little as 48 hours with Better Help Online Therapy. Our listeners get 10% off at www.BetterHelp.com/guidedsleep Explore 6 Minute Meditations where you can listen, relax and rejuvenate in just 6 minutes! View Episodes on Spotify or Apple PodcastsThis episode is sponsored by PURA! Take control of the fragrance in your air! Subscribe for 12 months to your favorite fragrance and receive a free diffuser with PURA!Use the power of Self Hypnosis at home! With over 1200 audio sessions to choose from! Browse available sessions HERE!Take a break and enjoy a NAP MEDITATION to recharge and rejuvenate your mind and body! Check out our Nap Meditation Podcast at www.NapMeditations.com Hosted on Acast. See acast.com/privacy for more information.