12 Minute Meditation

Many of us are carrying the weight of the world's suffering right now. How can we acknowledge the immense suffering around us, and our own—and still tend to our hearts, minds, and bodies in a way that keeps us grounded and able to take compassionate action? 
This week, mindfulness teacher and author Wendy O'Leary shares a guided practice that offers refuge and reminds us of our real and loving connection to one another.   
Wendy O'Leary, M.Ed., author and health educator, has three children's books and an adult book on self-compassion in families. She is a certified mindfulness teacher, parent educator, and self-compassion advocate. Wendy has expertise in teaching skills for emotional resilience to children and adults. Wendy's next publication, a card deck for children titled "Let's Grow Happiness," is scheduled for release in April 2026.
The transcription of this guided meditation will be online and in our app at Mindful.org next week. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Wendy O'Leary here.
Go Deeper
 check out these articles on Mindful.org: 
Where To Start When There Is So Much Suffering 

Breaking Generational Patterns of Suffering 

Bringing Mindfulness to Students Suffering from Trauma 

Addiction, Trauma, and the Problem of Being Present 

And to get more practice being with difficult emotions and returning to connection, try An Interbeing Meditation for Connection and Understanding.
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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. 
Stay curious, stay inspired. Sign up for our free newsletter mindful.org/signup or download the app for free at mindful.org/app. 
Show Notes
Find more from Judson Brewer here.
Go Deeper
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. 
Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup
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. 
Stay curious, stay inspired. Join our community by signing up for our free newsletter:  mindful.org/signup
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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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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