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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
This Mantra was created for survivors of Sexual Violence and is a wonderful form of meditation for anyone who has been through trauma. A Mantra is a word or phrase – spoken or sung, to help promote change in our lives by manifesting thought through our own physical vibrations (Sakara). This Mantra helps focus on our sense of self through reputation and mindful practice and to replicate our intentions through audible vibrations.