'Tis the season to give up the guilt. Let go of aiming for perfection around the holidays with this guided meditation. The practice offers a way to let go of expectations and open up to the opportunities for joy and connection that you may be missing.

Show notes: Meditation by Mark Bertin.

Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

Psychiatrist and mindfulness expert Holly Rogers explains why you should not even try to stop your thoughts. Plus, a guided practice on noticing your inner chatter with curiosity rather than judgment.

This guided meditation focuses on a craving you may have. Maybe it's for food, or an empty email inbox. Whatever it is, Judson Brewer invites you to welcome and engage with the craving though kind and curious awareness.

Show notes: This guided meditation was recorded live at the Center for Mindfulness at the University of Massachusetts Medical School. This meditation provides additional information to a feature article titled "Constant Craving" which appeared in the April 2018 issue of Mindful magazine.

Judson Brewer MD, PhD, is a thought leader in the field of habit change and the "science of self-mastery", having combined over 20 years of experience with mindfulness training with his scientific research therein. A professor and researcher at the Mindfulness Center at Brown University, he has developed clinically proven app-based training to help people with emotional eating and anxiety.

The fight for perfection is a fight that can't be won. Use this guided meditation to notice the voice of judgment in your head and then begin to release it and wish yourself well. Through the breath, awareness, and compassion, this practice can help tame the inner voice we all dread.

Show notes: Meditation by Mark Bertin.

Mark Bertin, MD, is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.

This practice from Ed Halliwell opens our hearts to others, offering them kindness and compassion.

A brief mindfulness meditation practice to relax your body and focus your mind.