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.

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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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.

Stay curious, stay inspired. Join our community by signing up for our free newsletter: mindful.org/signup

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

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.