When difficult or painful emotions feel like they’re swirling all around you, it can be challenging to find a steady place to catch your breath. In this guided meditation, mindfulness teacher Scott Rogers uses the metaphor of a hurricane to help us recognize the qualities and the impermanence of even our stormiest emotions.

Scott Rogers is founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is co-founder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative. Scott collaborates on neuroscience research into the efficacy of mindfulness training programs in high stress professions and has written numerous articles and authored five books on mindfulness, including The Elements of Mindfulness. He has appeared on television and radio and been interviewed in newspapers and magazines across the world for his creative and accessible methods of sharing mindfulness with people of all ages and walks of life. Scott is principal advisor to Innergy Meditation in Miami, and lives with his family in Miami Beach, Florida.

The transcription of this guided meditation will be online at Mindful.org next week.

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About Our Contributor

Find more from Scott Rogers here.

Go Deeper

If you want to learn about how mindfulness can help you make room for and move through all kinds of challenging emotions, check out these articles:

• A Mindful Guide to Navigating Difficult Emotions
• The Upside of Sadness
• Making Friends with Difficult Emotions

For more practice, here’s another meditation to try: A Guided Meditation for Navigating Difficult Emotions.

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.

If you’ve been having trouble falling asleep lately, this body scan meditation with Diana Winston offers a gentle, soothing way to be with the tension in our minds and our bodies. Take a deep breath, let go, and ease into rest.

Diana Winston is the Director of Mindfulness Education at UCLA’s Mindful Awareness Research Center and author of several books including The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness.

A quick note: Since this is a sleep meditation, you won’t be hearing a closing bell or statement like usual, but instead just a drifting off into silence.

The transcription of this guided meditation will be online at Mindful.org next week.

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Show Notes

Find more from Diana Winston here.

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Reconnecting with our body and its signals is a key part of being able to drop into full relaxation and rest. Here are two more articles that can help you increase body awareness:

• How to Befriend Your Body
• The Science of Embodiment: Connect to Your Body’s Wisdom

For more practice, here’s another meditation to try: A 12-Minute Body Scan Meditation for Letting Go of Stress and Falling Asleep

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.

In this week’s meditation, Dr. Mark Bertin walks us through a practice that is both concrete and compassionate. It guides us to take note of our tendency to either deny or try and “fix” what’s going on in our lives, and then find a third way—one where we aim to see things as clearly as possible, so that our decisions are filled with awareness, skill, and care for everyone involved.

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.

Together with ADHD Life Coach and Certified ADHD Educator Dana Crews, Dr. Bertin is leading a retreat October 10-12, 2025, to support adults navigating life with ADHD. Hosted at the Menla Retreat Center in the serene Catskill Mountains, Held and Whole is a restorative and educational three-day ADHD retreat that will offer practical, mindfulness-based tools to strengthen emotional regulation, deepen self-awareness, and foster authenticity.

You can get more information and reserve your spot here. Plus, listeners to this podcast can claim a 15% early bird discount when they enter code “Mindful” at checkout, good through August 15th.

The transcription of this guided meditation will be online at Mindful.org next week.

Stay curious, stay inspired. Join our community by signing up for our free newsletter: mindful.org/signup

More About Our Contributor

Find more from Dr. Mark Bertin and his work here.

Go Deeper

Being with reality exactly as it is, without judgment or denial, is one of the core principles of mindful practice. It is also one of the most challenging. If you want to learn more about what this principle looks like in practice, including fostering mindful awareness with neurodivergence, check out these additional articles:

• Wise Engagement with the World: What to Do When You Wish Things Were Different

• Three Ways Acceptance Helps You Work with Difficult Emotions

• Mindful Parenting for ADHD

And for more practice building calm awareness in meditation, here are other meditations to try:

• A Guided Breathing Meditation to Cultivate Awareness

• A Mindfulness Practice for Nonjudgmental Awareness

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.