This week, Jenée Johnson invites us to come home to our hearts during the holiday season. Through a simple heart-centered practice, we’ll focus on our breath, cultivate calm and appreciation, and create space to rest and renew. This meditation helps us honor the season’s challenges and beauty while finding strength in self-love and care. We’re also celebrating the revival of Mindful Magazine with a special giveaway for our podcast listeners. Mindful Premium gives you a full year of access to the print magazine, plus our complete digital library of articles, meditations, courses, and more.

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Jenée Johnson on Mindful.org

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This week, Melli O’Brien guides us in a practice that invites us to pause and reconnect with the simplicity of being. In the midst of life’s noise and distractions, this meditation creates space to step back and truly listen. By exploring the sensations of the body, the natural rhythm of the breath, and the sounds surrounding us, we’re reminded that peace is found in awareness, not in controlling what’s around us.

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Melli O'Brien on Mindfulness.com

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This week, we’re bringing back a past episode from Dr. Mark Bertin, and it couldn’t come at a better time. As the holiday season ramps up—whether it’s preparing for the celebrations ahead or simply managing the hustle and bustle—it’s easy to feel caught up in the stress of planning, perfection, and endless to-do lists. This meditation is a chance to pause, take a breath, and let go of any unrealistic expectations we we may be carrying.

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Show Notes

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Mark Bertin on Mindful.org

Mark Bertin Website

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This week, Steve Hickman guides us in a meditation to cultivate gratitude for the small things that often go unnoticed in our daily lives. It’s easy to get caught up in longing for what we don’t have, which can lead to a cycle of dissatisfaction and striving. In this practice, we’re invited to pause, let go of striving, and open our hearts to the joy and wisdom already present in the seemingly simple moments around us.

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Show Notes

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Steven Hickman on Mindful.org

Dr. Steven Hickman’s Website

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This week, Rose Felix Cratsley leads us in a meditation to pause and honor equity—a practice that invites us to celebrate the power of slowing down together. Pausing offers us a chance to reflect on what it means to belong, to trust in the strength of renewal, and to hold space for healing. It’s a moment to connect with ourselves and each other, recognizing the profound impact of small, intentional breaths as steps toward creating a more inclusive and equitable world.

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Show Notes

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Rose Felix Cratsley on Mindful.org

Ivy Child International 

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This guided meditation from Dr. Mark Bertin reminds us that we don’t have to pretend everything is fine or be calm all the time. Instead, being mindful in difficult times can look like carving out a moment to settle before we decide what comes next. This is a walking meditation that supports us in cultivating a balanced perspective. While we accept what we can’t change right now, we can also choose our next steps from a place of compassion and wisdom.

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Mark Burton on Mindful.org 

How Children Thrive by Mark Bertin

Developmental Doctor

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This week, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us to bring awareness to these feelings, accepting ourselves without judgment and affirming our worth. With each stage, we cultivate a sense of warmth and resilience, creating space to move beyond self-doubt and reconnect with our inner strength. This practice offers us a chance to release the hold of self-criticism, embracing a more gentle, patient approach toward ourselves.

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Angela Stubbs on Mindful.org

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This week, Frank Ostaseski guides us through a meditation that invites us to let curiosity lead. Life doesn’t always bring what we desire—instead, it can deliver pain, uncertainty, and even sorrow. While we can’t always change these circumstances or the emotions that arise with them, we can choose to meet them with an open curiosity. When we do, we create space to welcome, or at least acknowledge, whatever comes our way. This openness helps us release the added suffering that often follows tough moments, reminding us that while life’s challenges are inevitable, the suffering we add to them is optional.

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Show Notes

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Frank Ostaseski, Author at Mindful 

Zen Hospice Project 

Metta Institute

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This week, Anu Gupta guides us in simple phrases of compassion and loving-kindness that allow us to remember: Just like me, this person is also human. Just like me, they have their own joys, desires, and struggles. Offering kind wishes to someone difficult is a powerful way to expand our circle of compassion. We don’t have to like them, but we can cultivate compassion for them, softening our resistance and acknowledging their humanity.

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Anu Gupta on Mindful.org

Anu Gupta’s Website

Be More with Anu

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This week, Anu Gupta leads us through a detailed body scan, guiding us to shift our energy back to the present moment, coming back from any distracting thoughts and worries that come up. Here and now, we can return to our breath. Take this time to feel wonder and gratitude for every part of your physical body, from head to toe, just the way you are today. With this practice, you’ll cultivate a sense of grounding and openness as you let this energy of relaxation soothe your whole body.

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Show Notes

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Anu Gupta on Mindful.org

Anu Gupta’s Website

Be More with Anu

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This week, Diana Hill leads a meditation focused on gently letting go of attachment to your thoughts. In this practice, you’ll explore how to allow your thoughts to come and go without feeling the need to hold onto them or push them away. This technique, part of Acceptance and Commitment Therapy, uses the visualization of clouds to guide you through this process in a soothing and mindful way.

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Show Notes

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Diana Hill on Mindful.org

Diana Hill’s Website

Diana Hill on Youtube

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