12 Minute Meditation

Our brains learn through a process that has three components: trigger, behavior, reward. Together these behaviors form what is known as a habit loop.

In today's meditation, Dr. Brewer walks us through a practice to notice triggers—when they're happening and how they make us feel. When we pay attention to these triggers, we can respond to ourselves with more compassion and make choices with a lot more clarity.

Jud Brewer, MD, Ph.D. ("Dr. Jud") is a New York Times best-selling author and thought leader in the field of habit change and the "science of self-mastery," who blends over 20 years of experience with mindfulness training and a career in scientific research. He is passionate about understanding how our brains work, and how to use that knowledge to help people make deep, permanent change in their lives — with the goal of reducing suffering in the world at large.

Dr. Jud is the director of research and innovation at Brown University's Mindfulness Center, where he also serves as a professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University. Previously, Dr. Jud held research and teaching positions at Yale University, and the University of Massachusetts' Center for Mindfulness and was a research affiliate at Massachusetts Institute of Technology.

The transcription of this guided meditation will be online and in our app at Mindful.org next week.

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Show Notes

Find more from Judson Brewer here.

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Being with cravings with the intention of shifting our response, is one of the most challenging parts of mindful living. For more support with understanding craving, addiction, and presence, check out these articles on Mindful.org:

• How to Be Mindful With Your Cravings

• Rethink Your Food Cravings with the Art of Savoring

• When Avoidance Rules Your Life: Understanding Compulsions vs. Addictions

• How Mindfulness Can Help Teens With Tech Addiction

• Trauma, Addiction, and the Problem of Being Present

And to experience another meditation from Dr. Brewer that guides you through how to be with cravings to facilitate habit change, try A 12-Minute Meditation to Get Curious About Your Cravings.

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Even if they aren't particularly into making resolutions, for many people the New Year still feels like a fresh start: a time for taking stock, for reviewing what's passed, for turning the page on one chapter and starting another.

In today's meditation, teacher Frank Ostaseski asks: How do you meet endings? We can learn a lot about how we face the new by looking at how we let go of the old, and here Ostaseski offers a practice to surrender with curiosity and gratitude.

Frank Ostaseski is a meditation teacher who cofounded the Zen Hospice Project. In 2004, he went on to create the Metta Institute to provide innovative educational programs and professional training to foster compassionate, mindfulness-based care.

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

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Show Notes

Find more from Frank Ostaseski here.

Go Deeper

If you're facing a big change, even if it's completely unrelated to the New Year, mindfulness can help support your well-being as you consider options, make choices, and step into a new season. Check out these articles for more information:

• Embracing Change: What Nanalan' Teaches Us About Saying Goodbye

• Goodbye, Things: Find Peace of Mind By Letting Go of Your Stuff

• Mindfulness for Grief and Loss

• Finding Your Way Forward When the Path Is Not Clear

And to experience another approach to intention-setting, try A 12-Minute Meditation to Find Stability Amid Change.

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If you've grown weary of traditional resolutions, but you still carry a glimmer of hope that positive change is possible for us imperfect humans—then you'll love mindful intention-setting.

In this practice from his mini-course, mindful leadership trainer Rich Fernandez shows us how to vividly envision the "imagine if" possibilities. When we tap into meaning, passion, and a felt sense of welcoming what we long for, it's easier to get clear on the purpose behind our pursuits.

Rich Fernandez is the former CEO of Search Inside Yourself Leadership Institute (SIYLI). He was previously the director of executive education and people development at Google, where he was also one of the first SIY teachers. Rich previously co-founded Wisdom Labs and has also served in senior roles at eBay, J.P. Morgan Chase and Bank of America.

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

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Show Notes

Find more from Rich Fernandez here.

Go Deeper

There are subtle but crucial differences between making traditional New Year's resolutions and setting intentions for the future—because in mindfulness, everything is anchored in self-acceptance and self-love, rather than a quest for endless self-improvement. To learn more and start practicing a gentler, more sustainable way to change and growth, check out these articles on Mindful.org:

• Why Do Resolutions Fail? 5 Ways to Invite Positive and Lasting Change

• Three Ways to Refresh and Renew—No Resolutions Needed

• 3 Science-Backed Strategies to Build Healthy Habits in the New Year

• The Power of Sustainable Self-Care

• The Power and Pleasure of Intention: How to Turn Your Dreams into Daily Reality

You can access all modules of Rich's mini-course on Mindful.org here.

And to experience another approach to intention-setting, try A Guided Meditation to Set Your Intentions for the New Year

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The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation.

This extended guided practice with Dr. Christiane Wolf offers a quiet respite that can help you identify what you need, move to care for yourself, and navigate stress that may arise.

Christiane Wolf, MD, PhD is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She is the author of Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind and the co-author of the classic training manual for mindfulness teachers, A Clinician's Guide To Teaching Mindfulness. Christiane is the lead-consultant and teacher trainer for the VA's (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons.

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

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Show Notes

Find more from Christiane Wolf here.

Go Deeper

If the Holidays aren't always merry and bright for you, please know you're not alone. For support, check out these articles on Mindful.org:

• Curb Your Inner Critic Over the Holidays with Self-Compassion

• When Grief Hits During the Holidays

• 3 Ways to Find Calm in the Holiday Rush

• 5 Practical Ways to Reduce Holiday Stress

• Self-Care Is an Act of Resistance

And for more practices to help you find calm in the chaos, check out: 3 Guided Meditations to Help You Find Balance This Holiday Season

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Savoring is a practice of intentionally slowing way down and paying attention to what's right in front of us—whether that's a conversation, an unexpected moment of connection, or a favorite dessert.

Savoring is also a natural way to balance the frenetic pace of the Holiday season. In this meditation, Elaine Smookler shows us how to pause and tune into our senses as a way to notice and appreciate what's happening in and around us.

Elaine Smookler has been a mindful practitioner for over 20 years and is a mindfulness teacher and registered psychotherapist to individuals and corporate clients.

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

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Show Notes

Find more from Elaine Smookler here.

Go Deeper

Savoring is a quality that we can nurture in our whole lives. It makes good moments sweeter, and it helps us through seasons that feel strained or uncertain. For more on how to take time to appreciate each moment more, check out these articles on Mindful.org:

• Why the Key to Savoring the Moment is Doing Less

• Four Ways to Savor the Dance of Cooking

• Get Real with Everything: A Savoring Practice

• The Key to Overall Well-Being? Savoring

And for another way to practice what it feels like to savor, try this walking meditation: A Guided Walking Meditation to Savor the Day

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Sometimes seasons of intense suffering show up in our lives—no warning, no easy answers.

This week, mindfulness teacher Vanessa Hutchinson-Szekely shares a tender meditation for those in the middle of pain. Based on her own experience with an extended episode of chronic back pain, she offers a moment of reprieve and caring attention to release tension and open to the possibility of joy.

Vanessa Hutchinson-Szekely is a California-French educator, writer and mindfulness advocate. As the founder of "Big Belly Breathing," including a podcast and YouTube channel, she offers mindfulness joy resources in English and French for kids and adults alike. Vanessa writes regularly, recently authored the Joy Burst journal, and teaches yoga throughout The City, bringing her passion for well-being to diverse communities. Feel free to connect with her for inquiries or discussions; she's eager to engage with fellow health enthusiasts and life lovers. Find her at www.bigbellybreathing.com.

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

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Show Notes

Find more from Vanessa Hutchinson-Szekely here.

Go Deeper

For additional resources on finding moments of calm in the midst of suffering, check out these articles on Mindful.org:

• Let Your Pain Be a River: Vidyamala Burch on Living and Teaching With Chronic Pain

• Where To Start When There Is So Much Suffering

• Breaking Generational Patterns of Suffering

• Study: Mindfulness reduces suffering associated with pain

• How Mindfulness Provides Relief from Chronic Pain

And for another meditation you can use when pain flares, try this practice: Filling the Body With Light: 12 Minute Meditation

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 [email protected].

The start of the holiday season can be amazing: festive energy, time with loved ones, and delicious food. But it can also be super stressful.

This week, we're offering a quick practice from Shamash Alidina that you can turn to when you're in the thick of it. It's not the usual 12 minutes, but it's perfect for when you're running errands, preparing for visitors, or just need a moment to gather yourself.

Shamash Alidina is best known as the internationally bestselling author of 10 books including Mindfulness For Dummies and The Mindful Way through Stress. He frequently pops up in newspapers, magazines, and on radio shows. Based in London, he runs online trainings and speaks at conferences all over the world. He's been teaching mindfulness full-time since 2010.

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

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Show Notes

Find more from Shamash Alidina here.

Go Deeper

For additional resources on how to manage the stress of the Holiday season (or anytime), check out these articles on Mindful.org:

• A Simple Practice for Regulating Stress in the Body

• A Steady Heart: A Cardiologist's Advice for Lowering Stress

• Break the Cycle of Stress and Social Media: Learn a 3-step process that builds healthy habits

• Let Go of Stress and Welcome Wisdom

• How to Manage Stress with Mindfulness and Meditation

And for another meditation you can use when Holiday stress shows up, try this practice: A 12 Minute Meditation to Defuse Holiday Stress

And more from Mindful here:

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As today's teacher notes, self-compassion is different from self-esteem. Relying on building up our self-esteem tends to lead us to need a lot of external validation in order to feel ok. Instead, self-compassion is the idea that even with all of our flaws, we can still care about ourselves and see ourselves as infinitely worthy of love and belonging.

In this extended 30-minute practice, mindfulness teacher Diana Winston guides us through a process to get familiar with our self-judging voice and how we relate to our flaws, so that we can nurture compassion and recognize our own worthiness.

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.

Note that there is an extended silent pause in the middle of this recording to give extra time to practice.

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.

Go Deeper

We all have an interior voice that keeps a running commentary on everything we do. Occasionally that voice is encouraging or kind, but often it isn't. The thing is, most of us aren't even consciously aware of this constant internal chatter. We just think it's reality. Mindfulness gives us the tools to notice, recognize, and work with this mental monologue in ways that improve our ability to learn from mistakes, be accountable, make amends, and grow as people. To learn more about the Inner Critic and how to tame it, check out these resources from the website:

• Mindful Parenting: Meet Your Inner Critic with Self-Compassion

• How to Teach Your Kids About Their Inner Critic

• How to Recognize Your Inner Critic

• How to Be Kind to Your Inner Critic

And for more ways to work with that pesky internal voice, try this practice: A Basic Meditation to Tame Your Inner Critic.

And more from Mindful here:

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Forgiveness is almost never a one-and-done action. Whether what we're forgiving is big or small, our own error or someone else's—most often, there are residual feelings of anger, hurt, or resentment to contend with.

In this guided practice, Mark Bertin addresses this tendency to compound our suffering when we hang onto these difficult emotions. He offers a way to gently surrender this extra emotional baggage so that we can fully experience the healing that forgiveness offers.

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 Dr. Mark Bertin here.

Go Deeper

Forgiveness is one of the most challenging mindful qualities to develop. Understandably, we want to feel seen and heard in our pain, and we don't want to feel like we're being walked over or making excuses for harmful behavior. From a mindfulness perspective, forgiveness holds all of these experiences in a kind of loving tension, allowing the complexities to surface. To learn more about what forgiveness is (and isn't) and how to nurture it in your daily life, check out these resources from the website:

• New Research on Mindfulness and Forgiveness

• The Work It Takes to Forgive

• How to Let Go of an Old Regret

• Let It Go: How to Practice Forgiveness

If you're at the very beginning of the process and want help getting started on your forgiveness journey, try this practice: A Guided Meditation to Welcome Forgiveness.

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Having chronic pain often feels incredibly lonely. You might not know anybody else who has the same condition. In addition, most people you're close to, even though they might be well-intentioned, might not understand what you're going through.

But the fact is that probably thousands and thousands of people all over the world know exactly what you're feeling. In this meditation, Christiane Wolf offers a guided practice to meet your own body in pain and relieve that sense of isolation by internally connecting with others who understand your experience.

Christiane Wolf, MD, PhD is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She is the author of Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind and the co-author of the classic training manual for mindfulness teachers, A Clinician's Guide To Teaching Mindfulness. Christiane is the lead-consultant and teacher trainer for the VA's (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons.

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 Christiane Wolf here.

Go Deeper

Living with chronic conditions is one of the most difficult challenges to face—the effects are never just physical. While mindfulness is never a cure-all for pain or illness, it can offer relief in sometimes-surprising ways. To learn more about how mindful practices can ease suffering in mind and body, check out these articles from the archive:

• Let Your Pain Be a River: Vidyamala Burch on Living and Teaching With Chronic Pain

• The Science of Chronic Stress, Inflammation, and Mindfulness

• How to Live Well with Chronic Pain and Illness

• How Mindfulness Provides Relief from Chronic Pain

For more practice using meditation to be with your body, even when it's in pain, here is a meditation from pain expert Vidyamala Burch: Filling the Body With Light: 12 Minute Meditation.

And more from Mindful here:

More episodes of 12 Minute MeditationLet us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].