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Meditations

From the creators of Midday Mindfulness comes a weekly series dedicated to short, guided meditations you can easily work into your day. Join the team at ASU's Center for Mindfulness, Compassion and Resilience and start your week with intention by practicing a meditation on one of many topics — self-care, muscle relaxation, unity and compassion to name a few— all under 20 minutes.

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11 Minute Meditation for Practicing Gratitude

Mindfulness Minis: Meditations Under 20 Minutes
Season 2, Episode 4
Monday, February 8, 2021

It’s easy to think that external things are what fills our hearts with happiness. Through moments of stillness, you can focus less on what you “don’t have” and have more gratitude for what you have and what you have within. Learn to cultivate gratitude for all that you have recognized and haven’t recognized through this meditation practice.

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14 Minute Meditation for Mindful Eating

Mindfulness Minis: Meditations Under 20 Minutes
Season 2, Episode 2
Monday, January 25, 2021

Become aware of what, how and why you eat through the eyes of a scientific explorer.  As you use your senses to investigate the food you consume, you will develop a keen awareness of the kinds of  foods and how much nourishment you need to sustain your mind and body.

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13 Minute Meditation for Calming and Soothing

Mindfulness Minis: Meditations Under 20 Minutes
Season 2, Episode 1
Monday, January 11, 2021

Obtain a state of calmness and relaxation by picturing yourself at the center of a hurricane, safe from the turbulent storm that swirls around you. By focusing on your breath and letting go of the stress that cannot reach the eye of the hurricane, you can achieve serenity and calmness.

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10 Minute Meditation for Practicing Self-Gratitude

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 16
Monday, December 21, 2020

Through self-gratitude, you can build connections and ties to yourself and others. In this guided meditation, savor, remember, revisit and recreate your individual qualities. Begin to strengthen these characteristics by recognizing the singular gifts you bring to the world and your unique essence.

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11 Minute Meditation for Patience

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 15
Monday, December 14, 2020

Many classify patience as one of the attitudinal foundations of mindfulness. The ability to cherish and accept present moments without rushing through life can feel challenging at times. Join Hanna as she guides us through a practice to channel and grow our patience.

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5 Minute Meditation for Self-Compassion

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 14
Monday, November 30, 2020

Practice self-compassion surrounding difficult life challenges by utilizing gratitude and loving kindness visualizations for yourself and your loved ones. Recognize that in suffering we are not isolated and that we have the ability to bring a sense of support and care to ourselves either with the words that we tell ourselves, gestures, or just the way that we hold ourselves with presence and caring compassion.

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7 Minute Meditation for Observation and Letting Go

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 13
Monday, November 23, 2020

We have the capacity to be mindful of what we are thinking or feeling in the present moment. In this meditation, Jackie helps us practice observing our thoughts without judgement or attachment, allowing our mind to naturally become more quiet.

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7 Minute Meditation for Simply Being

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 12
Monday, November 16, 2020

What makes you, you? In this meditation, Dr. Nika Gueci emphasizes the importance of offering loving kindness to yourself and others through judgement-free compassion. Follow along to peacefully transition from a space of constantly doing to simply being.

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8 Minute Meditation for Self-Appreciation

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 11
Monday, November 9, 2020

What values do you hold dear? Join Dr. Teri Pipe as she helps us uncover our sense of self, brings clarity to our uniquely held values and reveals how we can align with these values in everyday life.

Watch the full meditation session and discussion “Living Your Why” here.

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12 Minute Meditation for Self-Gratitude

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 10
Monday, November 2, 2020

What’s been bothering you lately? Where does it show up in your body? Join Dr. Teri Pipe as she helps us to recognize the work we've done to address challenges we face, and grant ourselves gratitude for those small steps. Through this guided meditation we’ll befriend ourselves and visualize the support we want and need with kindness, patience and understanding.

Watch the full meditation session and discussion “Transcending Loneliness” here.

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8 Minute Meditation for Oneness

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 9
Monday, October 26, 2020

Join Tiara and the Center team as they practice a meditation that takes you on a walk down a path of your own creation. Study the trees around you, feel the ground beneath your feet and consider how we’re all connected.

Watch the full meditation session and discussion “Collective Roots” here.

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8 Minute Meditation of Compassion for Suffering of Injustice

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 8
Monday, October 19, 2020

Join Tiara as she invites us to hold space for the suffering of injustices. Breathe in stability and space and breathe out tensions along with this practice by Susal Collins.

Watch the full meditation session and discussion “Redefining Your Neighbor” here.

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7 Minute Meditation for Times of Transition

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 7
Monday, October 12, 2020

Join Tiara as she walks through a meditation to help find change in times of change. Envision an expanding and healing light in your heart’s center. Thank your body for its strength and resilience, and briefly let go of fear and worry.

Watch the full meditation session and discussion “Uncertainty and Change” here.

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12 Minute Meditation Practice for Love and Kindness

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 6
Monday, October 5, 2020

When your world is filled with to-dos and tasks, its important to make time for self-care. Join in this short, under 12 minute meditation that focuses on loving yourself and offering yourself kindness. Start your week with Tiara and visualize good wishes and joy for you and for those around you.

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7 Minute Meditation for Relaxation and Presence

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 5
Monday, September 28, 2020

Give yourself the gift of seven minutes to focus on your being and wellness today. Use this short meditation to focus on your body, awareness and to recognize that you are enough in this moment. This guided meditation with Teri aims to help you notice who you are today and what you are feeling within.

Watch the full meditation session and discussion “Be Kind” here.

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10 Minute Meditation for Grounding and Perspective

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 4
Monday, September 14, 2020

In times of tumult, it can be helpful to remind ourselves to stay grounded and remember how connected we can be to the world around us. Join in this short, ten minute meditation to recall the interconnectedness between you and the world using breath.

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10 Minute Meditation to Clear Negative Energy

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 3
Monday, August 3, 2020

Use ten minutes within your day to re-center and let go of the things that do not serve you. Get rid of negative energy and create a clearing for you to solidify your purpose and intention for the day, the week or longer.

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15 Minute Meditation for Muscle Relaxation

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 2
Monday, August 24, 2020

Take 15 minutes to unwind and relax your body with this step by step guided meditation. This meditation is perfect for those of us who might struggle with focusing during practices. Explore how moving our muscles can deepen your sense of wellbeing and surprisingly help us find stillness.

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8 Minute Meditation to Encourage Connection and Compassion for Others

Mindfulness Minis: Meditations Under 20 Minutes
Season 1, Episode 1
Monday, August 17, 2020

Take a short eight minutes of the day to practice a guided meditation on our common humanity called “Just Like Me”. In digitally driven and divisive times, it is more important than ever to foster our compassion and connection for and to others, even if (or maybe especially if) we may not know them well.

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De-Stress at Your Desk

Yoga
Season 1, Episode 5
Wednesday, February 24, 2021

Please join the Center for Mindfulness for a De-Stress at Your Desk session with Julie Coney. Learn some simple movements and chair yoga that can be done while sitting at your home office or school desk. Lower your stress level and return to the center with some mindful moving and breath work.

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Trauma-Informed Yoga with Andrea Kappas Mazzio

Yoga
Season 1, Episode 4
Thursday, January 28, 2021

Trauma-informed yoga (TIY) is an embodied practice that may offer individuals with trauma histories opportunities to more safely reconnect and re-engage with themselves, with others, and with the world around them. This session will offer an opportunity to explore TIY's overarching principles, including invitational language, choice-making, present moment experience, and non-coercion. This session will also provide an optional shared experience through TIY practice and a time for expression, questions, and discussion.

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Community wellbeing with Leslie Rowans

Yoga
Season 1, Episode 3
Thursday, January 21, 2021

Community wellbeing starts with community connectedness. Today, we discuss how positive and negative emotions contribute to emotional intelligence, overcoming trauma and the practice of meditation in our everyday lives. We are here because all of you are here, and today we would love to hear from and respond to all of you!

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Yoga Nidra for Stress Reduction with Leslie Rowans

Yoga
Season 1, Episode 2
Thursday, January 14, 2021

Community wellbeing starts with community connectedness. At the end of each week we take time to focus on connecting with our global community by engaging with your comments, questions, and requested topics. Today, we discuss how positive and negative emotions contribute to emotional intelligence, overcoming trauma and the practice of meditation in our everyday lives. We are here because all of you are here, and today we would love to hear from and respond to all of you!

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Intro to Yoga Nidra

Yoga
Season 1, Episode 1
Thursday, December 10, 2020

Using a series of mindfulness techniques, yoga nidra combines the benefits of meditation with the benefits of deep sleep. Yoga nidra helps settle the busy mind and rejuvenate the body for a profound state of ease that can be simultaneously nourishing and revitalizing. This session will include an introduction of how yoga nidra works, as well as a guided experience of this relaxing practice.

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