12 Minute Meditation

Our guest this week is teacher Caverly Morgan. 
She offers a sturdy, grounded place to come home to when we're struggling with feelings of failure, inadequacy, or insecurity. This meditation:
Offers a steadier alternative to bypassing difficult emotions with positive mantras

Gives us a more expansive perspective on our value

Allows us to be with what's painful, and still return to a place of unconditional love

Caverly Morgan is a meditation teacher, author, and visionary who founded Peace in Schools, a nonprofit that created the nation's first for-credit mindfulness class in public high schools. She is also the founder of Presence Collective, a community of cross-cultural contemplatives committed to personal and collective transformation.
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 Caverly Morgan here.
Go Deeper
When we're wrestling with experiences that challenge our identities or our confidence, it can be tempting to reach for positive self-talk that pushes back against the difficult feelings we might be having. Unconditional self-love is different. To learn more about how to build this skill, check out these resources from Mindful.org: 
Building Self-Compassion for Failure in the Creative Process 

Radical Love for Troubled Times 

Field Notes on Radical Self Compassion 

It's Selfish, It's Hokey, and I'll Lose My Edge: 3 Half-Truths About Self-Compassion 

This Is What Fierce Self-Compassion Looks Like 

For more practice working with unconditional self-acceptance, try: Self-Compassion for Nervous System Reset 
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Our guest this week is teacher Shamash Alidina. 
He shares a simple technique for opening and strengthening your awareness and curiosity about everyday things. This walking meditation is designed to help you: 
Practice seeing the world with a "beginner's mind" 

Get outside, move, breathe, and give your churning mind a break

Notice things in a new way through your senses

Shamash Alidina has been practising mindfulness since 1998 and runs his own successful training organisation. He is the author of Mindfulness For Dummies and the forthcoming 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.
Go Deeper
Nurturing a beginner's mind doesn't mean we pretend we don't know stuff. It just means we get more intentional about pausing to ask if our assumptions about people and the world are always correct. To learn more about building this mindful skill, check out these resources from Mindful.org: 
Beginner's Mind Q&A With Anu Gupta 

Navigating the Path to Fulfillment: Embrace Psychological Flexibility with ACT for Beginners 

Don't Be So Sure 

Want in-person practice with cultivating a more open mind? Here's a retreat you can attend in Garrison, NY, this October 28-31. Skymind: Resting in Our Natural State

For a different approach to meditating with beginner's mind, try:  A 12-Minute Meditation to Approach the World With a "Don't-Know Mind"
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Our guest this week is teacher Vinny Ferraro. 
 
He shares a beginner's metta or loving-kindness meditation that offers practice for the most common first step of metta: giving compassion to ourselves. This meditation is designed to help you: 
Meet yourself with care, whatever you're experiencing 

Practice being with your own imperfection without slipping into shame or harsh self-criticism

Notice where there is room to learn and develop wisdom

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
We are often our own worst critics, treating ourselves and speaking to ourselves with a level of cruelty that we'd never bring to others. Self-compassion isn't indulgence. It's learning to treat yourself the way you would anyone you love. To learn more about how to build this skill and the benefits it holds, check out these resources from Mindful.org: 
How Practicing Loving-Kindness Helped Me Find My Place in the World 

The Gift of Loving-Kindness 

Loving-Kindness Meditation May Protect Your Genes and Slow Aging 

Why Loving-Kindness Takes Time: Sharon Salzberg 

18 Science-Based Reasons to Try Loving-Kindness Meditation 

For more practice working with loving-kindness meditation, try: Loving-Kindness Meditation with Sharon Salzberg 
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.

Our guest this week is also September's Teacher of the Month, Dr. Mark Bertin. 
He offers a unique practice that uses sensory awareness and gentle movement to help meet moments of uncertainty. This meditation is designed to help you: 
Practice meeting yourself with patience and attentive care

Connect with your body as both a way to calm yourself and as a way to get clarifying information about the situation you're facing

Engage skillfully with the discomfort of uncertainty, rather than defaulting to reactivity, anger, or fear 

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 Mark Bertin here.
Go Deeper
Life is inherently changeable and uncertain, and our resilience relies on how we relate to that fact. The good news is that these are skills we can build. To learn more, check out these resources from Mindful.org: 
Why Uncertainty Is Good for Us

How Embracing Uncertainty Leads To Fulfillment 

New Life, Who's This? Rediscovering Who You Are When Everything Has Changed 

Navigating Change is Hard. Here's How it Makes Us Better Leaders 

Finding Peace in Challenging Times with Sharon Salzberg

For more practice working with uncertainty, try: A Meditation to Create Inner Balance in the Face of Change 
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.

Our guest this week is Janice Martellucci, Executive Director of Peace in Schools. As millions of students get ready to head back to school in the Northern Hemisphere, she brings us a meditation to meet transitions and new places with courage and curiosity. 
Regardless of the type of transition you might be facing, this meditation is designed to help you: 
Notice the emotions that arise as you approach this change

Stay present to what you're experiencing with care, especially if you're feeling fear or resistance

Offer support to yourself and others 

Janice Martellucci is the Executive Director of Peace in Schools and an educator focused on uplifting the agency and wellbeing of young people. Since 2015, she's been an influencer and change-maker in mindfulness education, playing an integral role in designing and implementing the nation's first, for-credit, semester-long mindfulness course in public high schools. Her work brings transformative mindfulness education to thousands of teens and educators every year.
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 Janice Martellucci here.
Go Deeper
Change is inevitable, but being with change, without trying to grasp or control the outcome, can be a huge challenge. Mindfulness can help. To learn more, check out these resources from Mindful.org: 
Back-to-School Mindfulness Toolkit for Parents, Kids, and Educators 

Finding Your Way Forward When the Path Is Not Clear 

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 

For another approach to working with transition, 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.