12 Minute Meditation

• A Meditation for Creating an Anchor of Inner Strength with Melli O'Brien

  What does it feel like to experience ourselves—in our own minds and bodies—as a reliable place we can come home to in order to feel grateful, calm, and resilient?  In this week’s guided meditation, Melli O’Brien walks us through a practice we can return to in times of uncertainty or challenge to remind us of our own inner strength.    This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine.  If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.  Curious about the many benefits of being a member? Learn about our  subscription tiers and join Mindful here. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup. Show Notes Find more from Melli O’Brien here. You can learn more about Melli’s story and her leadership in helping people develop robust mental strength on Mindful.org, where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. Get your copy of Melli’s new book, Deep Resilience, here. You can also sign up for a chance to win one of three signed copies of Melli’s book during our giveaway. Just click here to learn more and add your name to the drawing.   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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• Dual Anchor: A Neurodiversity-Informed Meditation for Wandering Attention with Sue Hutton

  Traditional meditation practices can sometimes be frustrating and alienating for those who are neurodivergent. Bodily discomfort or intense mental restlessness can make even the most mindfulness-curious person feel like classic meditation techniques might not be for them. Sue Hutton believes that mindfulness can be for anyone, and she’s dedicated her work to making mindfulness practices like meditation accessible for neurodiverse communities. In this practice, she guides us through what she calls “Dual Anchor,” a kind of meditation that engages the senses to help gently steer attention.  This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine.  If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.  Curious about the many benefits of being a member? Learn about our  subscription tiers and join Mindful here. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup. Show Notes Find more from Sue Hutton here. You can learn more about Sue’s neurodiversity-informed approach to  mindfulness on Mindful.org, where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Unconditional Love When You’re Struggling with Caverly Morgan

  When we’re wrestling with experiences that challenge our identities or our confidence—like failures at work, relationship struggles, or letting go of old belief systems — it can be tempting to reach for positive self-talk that pushes back against the difficult feelings we might be having.   In today’s guided practice, Caverly Morgan offers something much sturdier, what she calls unconditional reassurances.  In this practice, we’re not just saying the opposite of what we’re feeling, hoping that it will be true. Rather, it’s about anchoring into a deep-down sense of worthiness and compassion that’s always present, regardless of how well things are going for us or how great we feel about ourselves in any given moment.  This meditation is part of our Powerful Women of the Mindfulness Movement series, where we're sharing guided practices from the women featured in our 2025 special edition of Mindful magazine.  If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.  Curious about the many benefits of being a member? Learn about our  subscription tiers and join Mindful here. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup. Show Notes Find more from Caverly Morgan here. You can learn more about unconditional reassurances on Mindful.org, where we interviewed Caverly for our 2025 Powerful Women of the Mindfulness Movement feature. 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 on the South African Greeting Sawubona with Dr. Shelly Harrell

  In recent years, mental health professionals have raised the alarm about the growing epidemic of loneliness. Millions of people feel separated and isolated, even when they are surrounded by colleagues or thousands of social media acquaintances.  In today’s guided practice, Shelly Harrell offers one mindful approach that can counteract this sense of lonely atomization. It is the South African greeting of Sawubona, which carries an intentional willingness to see and to be seen, in our fullness, vulnerability, mutual belonging, and radiance.   This meditation is part of our Powerful Women of the Mindfulness Movement series, where we will be sharing guided practices from the women featured in our 2025 special edition of Mindful magazine.  If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.  Curious about the many benefits of being a member? Learn about our new subscription tiers and join Mindful here. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup. Show Notes Find more from Shelly Harrell here: The Soulfulness Center You can read Dr. Harrell’s story on Mindful.org, where we interviewed her for our 2025 Powerful Women of the Mindfulness Movement feature. 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 Allowing the Possibility of Possible In Deep Grief with Brenda K. Mitchell

  When we are adrift in the wide sea of grief, it can be difficult to imagine any world other than the world of our intense sorrow and loss. In this guided meditation, Brenda K. Mitchell offers one tiny heart-opening invitation: simply allowing what she calls “the possibility of possible.” There isn’t an expectation that you have answers, or lots of hope, or a clear path forward. Rather, this is a tender way to be with the many difficult emotions that accompany losses in our lives, while opening the door just a bit to what might lie ahead.   Brenda K. Mitchell is a pastor, mindfulness teacher, and advocate for survivors of gun violence. She lost her son Kenneth to gun violence in 2005, when he was just 31 years old. After discovering how mindfulness could help her be with and heal her own grief, she started bringing mindful practices to other people who have experienced trauma and loss as a result of gun violence.  This meditation marks the beginning of our Women of Mindfulness series, where we will be sharing guided practices from the women featured in our 2025 special edition of Mindful magazine.  If you’d like the transcription of this guided meditation, it will be online on Mindful.org next week.  Curious about the many benefits of being a member? Learn about our new subscription tiers and join Mindful here. Want a chance to WIN a free year of Mindful Premium? Simply visit: https://signups.mindful.org/win-premium/ and enter your email today.   Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup. Show Notes Find more from Brenda Mitchell here: Read Brenda’s story  Learn how Brenda and others are using mindfulness to heal from the trauma of gun violence on Mindful.org   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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