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PODCAST

Mindful Minutes

Free Daily Meditation

Mindful Minutes is a daily meditation series with a new 10-minute meditation released every day. It is released as a "podcast" so the daily sessions show up easily and conveniently for you each day on Apple, Spotify, or wherever you already listen (without having to download another separate app).These meditations are designed to fit easily into your busy schedule, and they"ll be valuable whether you"re new to meditation or have been practicing for years - supporting better sleep and

health & fitness mental health

All Episodes

9:55

Mindfulness Meditation

Mindful Minutes ·

2025/08/29

Today’s session is a guided breath-based meditation for cultivating mindfulness. As you observe each inhale and exhale, you’ll learn to anchor yourself in the present moment, gently releasing distractions and tension. The practice helps foster a sense of calm and clarity by using the breath as a tool to center your mind and body. Ideal for reducing stress and improving focus, this meditation offers a simple yet powerful way to connect with yourself and find peace in your day. If you're ...

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13:56

Yoga Nidra

Mindful Minutes ·

2025/08/28

Today’s meditation is a guided yoga nidra practice, for easing stress, calming the mind, and creating a peaceful space where you can fully let go — or even drift off to sleep. The session allows you to rest deeply and carry a sense of calm into whatever comes next, whether you’re taking a pause in your day or before bed at night. As you do, you will probably want to set a sleep timer wherever you are listening. Sleep Timer on Apple Podcasts Sleep Timer for Spotify Most other...

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10:47

4-7-8 Breathing Meditation

Mindful Minutes ·

2025/08/27

Today’s meditation is a 4-7-8 breath practice - a simple but effective way to calm the nervous system. By controlling the length of the inhale, hold, and exhale, we gently guide the body out of the “fight or flight” response and into a state of deeper relaxation and clarity. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks so much for listening!

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9:04

Mindfulness Meditation for Fuller Experiences

Mindful Minutes ·

2025/08/26

Today’s meditation reminds us that we can get more out of our experiences without needing to cram more in. The session invites you to pause, breathe, and cultivate presence through simple awareness practices. By tuning into your breath, body, and surroundings, we’ll experience how mindfulness can help you manage stress, navigate challenges, and savor small moments. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests plea...

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10:38

Body Scan for Relaxation and Stress Release

Mindful Minutes ·

2025/08/25

Today’s guided body scan meditation is designed to help you release tension, invite relaxation, and let go of stress. By gently focusing on each part of the body, we’ll cultivate a sense of ease and calm while naturally becoming more present and grounded. This practice helps quiet the mind and create space to regulate stress and enhance your overall well-being. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please l...

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9:49

Meditation on Impermanence

Mindful Minutes ·

2025/08/24

Today we explore an exercise that supports us to appreciate and savor our relationships and experiences even more deeply. We’ll consider the reality that every experience and relationship will have an end, and use that recognition to practice gratitude and presence for the people and experiences in our lives. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplab...

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12:03

Mindfulness Meditation

Mindful Minutes ·

2025/08/23

Today’s meditation is designed to help you approach challenging or uncomfortable experiences with mindfulness and steadiness. Through gentle breath awareness and self-reflection, we'll learn to observe discomfort without being consumed by it, creating space for curiosity and clarity. And by practicing this kind of mindful awareness we can reduce dread and overthinking while enhancing your ability to respond to challenges with balance and ease. If you're enjoying these meditations, pleas...

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12:54

Box Breathing Meditation

Mindful Minutes ·

2025/08/22

In today's meditation we explore the powerful technique of box breathing, a simple practice that calms the nervous system and centers the mind. Through a rhythmic pattern of inhaling, holding the breath, exhaling, and holding again, you’ll tap into your body’s natural ability to regulate stress and promote relaxation. This session is designed to help you let go of tension and bring a sense of calm and clarity into your day. If you're enjoying these meditations, please share with a frien...

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10:38

Meditation for Patience & Curiosity

Mindful Minutes ·

2025/08/21

Today’s meditation is a mindfulness practice through the lens of deep curiosity. We’ll use awareness of our breath, body, and thoughts to explore how curiosity can transform even the simplest experiences and deepen our ability to be fully present. If we can learn to bring greater curiosity to our experiences than even mundane moments can become incredibly interesting, and we can develop an even greater sense of patience. If you're enjoying these meditations, please share with a friend! ...

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10:06

Walking Meditation

Mindful Minutes ·

2025/08/20

Today’s meditation is a guided walking meditation designed to help you bring mindfulness into everyday movement. We’ll bring attention to each step, notice the sensations in the body and breath, and expand our awareness to the environment around us. This practice is a great way to bridge the gap from meditation to mindfulness in daily life, and it supports a sense of calm and awareness that you can carry with you into the rest of your day. If you're enjoying these meditations, please sh...

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10:36

Relaxation Visualization

Mindful Minutes ·

2025/08/19

Today’s meditation is designed to help you release tension and experience deep relaxation, through grounding breaths, a gentle body scan, and a guided nature visualization. This practice helps you reconnect with a sense of ease and carry that calm into your day. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks so much for listening!

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10:40

Open Monitoring Meditation

Mindful Minutes ·

2025/08/18

Today’s meditation is a guided open monitoring meditation, where we’ll observe thoughts, emotions, and sensations with curiosity and non-judgment, simply noticing each experience as it arises. We’ll label sensations, thoughts, and feelings (e.g. “thinking” or “hearing”) as a way to stay present without becoming attached. This practice is great for cultivating greater mindfulness and inviting a sense of clarity and relaxation that you can carry into the rest of your day. If you're enjoyi...

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9:26

Third Eye Meditation

Mindful Minutes ·

2025/08/17

Today we’ll do a practice of expanding awareness - from the detailed focus to wide attention to fully letting go simply observing whatever arises. This practice encourages an attention and appreciation to details and a grounded presence that you can carry throughout the rest of your day. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks so much f...

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8:30

Phone Breathing Meditation

Mindful Minutes ·

2025/08/16

Today’s meditation uses smartphones as a tool for prompting grounding and relaxation. We’ll do a calming exercise that combines mindful breathing with tracing the outline of your phone, syncing each breath with slow, focused movement. This exercise is also a reminder that we can use the environment around us to prompt mindfulness and calm wherever we are in daily life. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests ...

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9:49

Meditation for Mindset

Mindful Minutes ·

2025/08/15

Today’s meditation uses mindfulness and noting to support greater presence and deeper focus, and we use it to explore growth. We consider the practice of fully accepting whatever experiences arise without judgment. I hope that it gives a helpful perspective on balancing growth and acceptance. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks so m...

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10:23

Visualization Meditation for Deep Relaxation

Mindful Minutes ·

2025/08/14

Today’s meditation uses calming breathwork and guided visualization to release tension and stress, and foster a sense of calm and relaxation in your mind and body. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks so much for listening!

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9:37

Meditation for Focus and Non-Judgment

Mindful Minutes ·

2025/08/13

And today’s meditation focuses on developing concentration through mindful breathing, and we use the technique of noting our exhales. We also explore the tendency to judge our experience or our level of focus, and learn to begin releasing different forms of evaluating or judging during meditation. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks...

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8:46

Gratitude Meditation

Mindful Minutes ·

2025/08/12

Today’s meditation helps cultivate a sense of gratitude and connection through mindful breathing and attention to the small, sometimes overlooked moments of joy we experience each day. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions, or requests please let me know via email or my website, www.leadershiplabs.co Thanks so much for listening!

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10:25

Balance Breathing Meditation for Stress Relief and Calm

Mindful Minutes ·

2025/08/11

And today’s meditation is centered around a 4-2-4 breathing technique to promote calm and clarity. We’ll use an intentional rhythmic breathing pattern to foster a natural state of relaxation, then move into a practice of mindful awareness of the subtleties of our breath. Blending breathwork and mindfulness practice, the session will leave you feeling more calm, clear, and centered. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestions,...

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8:29

Managing Anxiety

Mindful Minutes ·

2025/08/10

Today we’ll explore a common cycle of avoidance that can cause greater anxiety, and we’ll practice three practical tools for interrupting the cycle: A 3-3-3 grounding exercise, deep breathing with slow exhales to promote calm, and mindful awareness of present emotions without judgment. Together, these tools provide a foundation for managing anxiety both in the moment and over time, and you can return to them at anytime - whether you feel anxious or would just enjoy a grounding or calming prac...

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