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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

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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8:34

Metta Meditation

Mindful Minutes ·

2025/08/09

Today’s meditation helps us cultivate kindness and compassion through a focused practice of sending warmth and care to others. By directing our attention first to someone we love, then to a stranger or acquaintance, we experience how compassion can bridge connection and understanding, even with those you know less intimately. 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, ...

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9:05

Meditation for Managing Stress

Mindful Minutes ·

2025/08/08

Today’s meditation gives tools for managing stress. We’ll practice recognizing and naming emotions as they arise, creating space between yourself and your feelings, and we’ll do a brief body scan and breath exercise to help release physical tension and create a sense of calm. By the end, you’ll feel more grounded and better equipped to face any stress that may arise throughout your day. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggest...

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8:49

Awareness of Thoughts

Mindful Minutes ·

2025/08/07

Today’s meditation focuses on cultivating a mindful awareness of your thoughts, helping you to observe them without judgment or involvement. We’ll practice noticing, labeling, and observing our thoughts with curiosity—creating distance between ourselves and any mental patterns like worry or planning. This helps strengthen our ability to step back from our thoughts throughout the day. If you're enjoying these meditations, please share with a friend! And if you have feedback, suggestion...

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12:19

Yoga Nidra

Mindful Minutes ·

2025/08/06

Today’s session is a Yoga Nidra meditation, guiding you into a deep state of relaxation as you release tension in each part of the body, calm the mind, and practice mindful awareness of the breath. 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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7:26

Visualization Meditation for Relaxation

Mindful Minutes ·

2025/08/06

Today’s meditation uses guided imagery to help you reconnect with the calm, presence, and awe of a place in nature that’s meaningful to you. The practice supports deep relaxation, gratitude, and connection with nature, helping you bring the tranquility of this place into your present moment and 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 ...

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11:33

Walking Meditation

Mindful Minutes ·

2025/08/05

In this gentle walking meditation, you’ll be guided to ground yourself through slow, intentional movement and full-body awareness. Beginning in stillness and gradually shifting into mindful steps, this practice invites you to explore the sensations of standing, walking, breathing, and being. 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 mu...

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8:18

Meditation on Curiosity

Mindful Minutes ·

2025/08/04

Today we’ll practice bringing curiosity to the experience of boredom. Through mindful attention to your breath, body sensations, and thoughts, you’ll practice observing boredom without judgment, and uncovering the layers of complexity within the moment. And by practicing this kind of curiosity during meditation, we’ll strengthen our ability to navigate restlessness or impatience in daily life with greater curiosity and ease. If you're enjoying these meditations, please share with a frie...

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10:51

Breathing and Visualization for Deep Rest

Mindful Minutes ·

2025/08/03

Today’s meditation is designed to help you rest deeply. We’ll use a deep breathing practice and a calming visualization to relax. If you would like, you can also use this for a midday nap or to fall asleep for the 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 podcast apps have this feature in a similar place on the playback screen as well. If you're enjoying the...

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9:14

Metta Meditation

Mindful Minutes ·

2025/08/02

Today’s meditation is for cultivating feelings of compassion and warmth, first for yourself and then for someone you care for. Through a focus on self-kindness we’ll deepen the connection to love and compassion. 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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8:20

Breath-Based Meditation for Stress Relief and Calm

Mindful Minutes ·

2025/08/01

In today's meditation we’ll use extended exhales as a way to calm our minds and bodies, tapping into the 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 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 listeni...

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8:50

Meditation for Focus

Mindful Minutes ·

2025/07/31

Today’s meditation is centered around developing focus. We’ll use the technique of noting to deepen our focus during meditation and in daily life, and we’ll consider how we can create environments that are conducive to sustained focus and attention. 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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10:42

5 Senses Meditation

Mindful Minutes ·

2025/07/30

Today’s meditation is a grounding practice using your five senses. By tuning into what you can see, feel, hear, smell, and taste, you’ll anchor yourself in the present moment and create space for greater ease 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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8:26

Mindfulness for Non-Reactivity

Mindful Minutes ·

2025/07/29

Today’s meditation supports us in managing stressful situations more effectively. You’ll practice noticing how you feel in the present moment, without judgment, and consider how to respond to challenges thoughtfully rather than reactively, helping you navigate both enjoyable and difficult experiences with greater mindfulness and balance. 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 ...

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7:45

Pranayama Breathing Meditation

Mindful Minutes ·

2025/07/28

Today we’ll do a guided pranayama breathing practice, inviting you to slow down and connect with your breath. We’ll begin with deep belly breathing to anchor in the present moment, alternate nostril breathing. This session is designed to leave you feeling centered, refreshed, and ready to move through your day with greater ease and presence. 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...

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11:14

Mindfulness Meditation

Mindful Minutes ·

2025/07/27

Today’s meditation supports a sense of presence through observing the breath, body, thoughts, and surroundings with gentle awareness. Through mindful observation, we’ll notice the natural flow of breath, sensations in the body, and passing thoughts without needing to change or hold onto anything. 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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10:20

Mindfulness Meditation for Daily Life

Mindful Minutes ·

2025/07/26

In today’s meditation, we practice mindfulness by bringing awareness to the breath and body. This practice helps cultivate focus, calm, and presence, leaving you grounded and relaxed as you continue with 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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11:45

Guided Body Scan Meditation for Calm

Mindful Minutes ·

2025/07/25

Today's meditation is dedicated to a detailed body scan. We’ll simply observe and notice what we feel - and by doing so, release tension, cultivate relaxation, and become fully present in the body. By the end, you’ll feel more calm, connected, and at ease. 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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