Our brains are hardwired to notice the negative. It’s part of how our ancient ancestors were able to survive in constantly threatening environments.

But this negativity bias can also make it difficult for us and our kids—even in our comparatively less threatening environments—to navigate daily stressors, like big tests, arguments, or disappointments.

In this shorter practice specifically designed for younger meditators, Dr. Mark Bertin shows kids how to gently guide their attention back to the positive things they might have missed, in order to help soothe the nervous system and bring calm.

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.

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

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Show Notes

Find more from Mark Bertin here.

Go Deeper

Kids of all ages can benefit from learning and practicing mindful skills. For more resources to help kids and teens build resilience, navigate tough emotions, calm anxiety, and improve emotional regulation, check out these resources on the Mindful site:

• How to Model Mindfulness When Talking to Kids

• The Nature Remedy: Find Freedom from Tech Overload

• 5 Ways to Help Teens Engage in Mindfulness Sessions

• Mindfulness Can Empower Kids and Teens

For more practice, we’ve got an entire collection of meditations to support growing minds. Take-What-You-Need Meditations to Support Kids, Teens, and Young Adults

And more from Mindful here:

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Rest isn’t a “reward” for working hard enough. It’s a human need and birthright.

This week’s episode is a little different. We’re not only sharing a guided meditation from mindfulness leader and professional coach Jenée Johnson, but also her teaching on some of the brain science behind relaxation—why it’s essential for our well-being, how it works, and how to incorporate intentional relaxation practices into your daily life.

Jenée Johnson, is a Certified Professional Co-Active Coach, Racial Healing, Emotional Intelligence Educator, and HeartMath facilitator. Jenée initiated and led the unique effort to bring mindfulness into San Francisco’s public health programs and practices through the Trauma Informed Systems Initiative. She is on the advisory board of Search Inside Yourself Leadership Institute and is certified to teach mindfulness and emotional intelligence based on the latest neuroscience. She is also the founder and curator of The Right Within Experience, a day-long program for people of African ancestry that teaches practical mindfulness to overcome the diminishing impact of racism and open a portal to a liberatory lifestyle.

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

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Show Notes

Find more from Jenée Johnson and her work with The Right Within Experience here.

Go Deeper

Mindfulness is a resource that can be used not only for finding more calm, but also as a support for mental, physical, emotional, and communal healing. If you want to learn more about these restorative practices and how they contribute to wider individual and collective healing, check out these articles:

• How Mindful Leaders Can Heal Trauma

• Encouraging Meaningful Conversations about Race and Trauma

• The Science of How Mindfulness Relieves Post Traumatic Stress

• Mindfulness for Racial Healing

For more practice, here’s another deep rest practice you can try: R.E.S.T.—A Guided Practice for the Tired and Weary.

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.

Most of us spend most of our waking hours at some kind of job, whether that’s in an office, a classroom, or in our own homes. This week, mindful leadership expert Jancie Marturano leads a practice you can do at your desk—or anywhere—to give yourself a mindful pause during busy days.

Janice Marturano is founder and executive director of the Institute for Mindful Leadership, a nonprofit that trains and supports leaders in exploring mindfulness and leadership excellence. She founded the institute after ending her tenure as Vice President of Public Responsibility and Deputy General Counsel for General Mills. She is the author of Finding the Space to Lead: A Practical Guide to Mindful Leadership.

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

Show Notes

Find more from Janice Marturano and her commitment to raising mindful leaders here.

Go Deeper

Mindfulness and meditation don’t just have to happen on a cushion. Learn more about creative ways to incorporate mindfulness into your everyday, real life here:

• The Power of Running and Meditation: A Guide to Mindful Movement

• Nature-Based Mindfulness Practices for Families

• Everyday Mindfulness Techniques: Mindful Photography

• Practice Mindfulness With Everyday Sounds

For more practice, here’s another meditation to try: A Guided Walking Meditation to Notice the Beauty Around Us—Even in the City

And 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.