We often think about gratitude as happening in response to “good” things—but what about moments that aren’t grand or overtly happy, but are small and emotionally neutral? This week, Kim Armstrong leads a guided visualization practice to help you notice, take in, and consciously appreciate even the basic things we do every single day.

Kimberly Armstrong is a cofounder and facilitator at Space Between. She practices mindfulness in order to know, see, and feel what is really important in life. Kim has a masters in Child and Adolescent Psychology from the University of Washington and is a certified meditation teacher and 500 hour yoga teacher. Kim’s superpower is deep listening with full presence. When she isn’t managing operational details, she can be found strumming chords on her guitar.

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 Kin Armstrong here.

Go Deeper

If you want to learn more about how starting or growing a robust, regular gratitude practice can improve markers of physical and emotional well-being, check out these articles:

• How to Practice Gratitude

• Gratitude for the Lousy Ingrate

• The Power of Gratitude (with a Healthy Dose of Cynicism)

• The Science of Gratitude

For support in establishing a daily practice, we also have a beautiful Gratitude Journal, and a deck of flexible, versatile Gratitude Affirmation cards.

For more practice, here’s another meditation to try: A Guided Meditation to Awaken the Flow of Gratitude in Nature

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.

When we are experiencing a lot of stress or recovering from trauma or addiction, we can find ourselves living in a fight-flight-freeze state, where we feel either disconnected from or unsafe in our bodies. This practice is designed to gently cultivate a sense of safety and then create a kinesthetic anchor (rooted in awareness of how our body is moving) to start building a felt sense of security that your body can remember.

Emily Jane is a mindfulness teacher, certified Embodied Processing (EP) practitioner, and recovery coach with a background in social work. She’s been in recovery for over eight years, following two decades of active addiction, and her lived experience now fuels her passion for helping others heal. Emily is also the author of Beyond Addiction: A Mindful Guide to Recovery, where she shares her trauma-informed, compassionate approach to healing. Her work integrates mindfulness, coaching, trauma therapy, and somatic tools to help people reconnect with their bodies and find safety, peace, and empowerment on their recovery journey.

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 Emily Jane here.

You can order your copy of Beyond Addiction here.

Go Deeper

If you want to learn more about embodied practice and how mindfulness can aid in addiction recovery, check out these articles:

• Make It Personal: How Mindfulness Can Support Highly Stressed People

• A Simple Inquiry Practice to Unwind from Stress

• Could Mindfulness Decrease the Severity of Opioid Cravings?

• Constant Craving

For more practice, here’s another meditation to try: HALT Practice to Tune In to What Your Body Needs

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.

You may have heard of "impermanence" as an important theme in meditation. In this guided practice, Toby Sola introduces us to the ease of flow state with two simple but profound techniques: exploring impermanence directly by noticing changes in our body sensations, and using labels to hone concentration.

Toby Sola is dedicated to helping you create a feedback loop between your meditation practice and your ability to make the world a better place. Toby has been teaching meditation for two decades and has refined his craft through years of monastic training and close collaboration with the world-renowned teacher Shinzen Young. He is an award-winning designer and founder of the Brightmind Meditation app.

Note that this meditation includes longer pauses of complete silence to give you time to spend in contemplation and practice the techniques introduced. If you want more time, feel free to pause the recording as you go.

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 Toby Sola here.

Go Deeper

If you want to learn more about flow state, focus, and facing impermanence, here are more articles to explore:

• Flow State: How to Get in the Zone

• Find Your Focus: Own Your Attention in 12 Minutes a Day

• Not Just Marking Time: How Rituals Help Us Face Impermanence with Mindfulness and Gratitude

For more practice, here’s another meditation to try: A Guided Meditation to Rest in the Flow of Effortlessness.

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.