Mindfulness is non-judgmental awareness of your present moment experience. Simple, but not easy. I'm here to help.
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Free Mindfulness Exercises, Meditations & Courses
Browse our collection of free mindfulness trainings, meditation scripts and mindfulness worksheets.
"Sean is a wonderful teacher, well practiced in the teachings of mindfulness and compassion, dedicated and thoughtful."
Best-selling Mindfulness Author
About Mindfulness Exercises
Sean Fargo talks about why he created this free resource.
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Why are mindfulness exercises so important?
Mindfulness is a bridge that grants us with a deeper understanding of whatever is currently present within and around us. With anxiety, depression, and stress prevalent across the globe, mindfulness practice has never been more necessary than it is today.
"Perhaps the biggest tragedy of our lives is that freedom is possible, yet we can pass our years trapped in the same old patterns... We may want to love other people without holding back, to feel authentic, to breathe in the beauty around us, to dance and sing. Yet each day we listen to inner voices that keep our life small."
What types of mindfulness exercises can I find here?
The types of practices and resources that are available through Mindfulness Exercises are about as varied as we are as individuals. Some of the types of practices you might explore include:
"Sean is the most thoughtful, courageous and inclusive teacher I have had in a long time.
If you want to start your mindfulness journey in a simple, practical and meaningful way, I recommend speaking with Sean and you will be amazed at the impact he will have on you.
His passion to contribute to others learning and development is contagious. I admire his client centric and tailored approach which accelerated my mindfulness journey."
Diversity C.O.O. for Facebook
Where should I start?
Your starting point on Mindfulness Exercises will depend upon your personal experience with mindfulness. With over 1,800 free mindfulness exercises, there are numerous routes to consider. Begin or continue your inner exploration from wherever you are presently at.
If you’re a beginner, you might consider:
If you have a bit of experience with mindfulness, you might consider:
If you are an intermediate to advanced practitioner, you might consider:
“Sean is the absolute gold standard for mindfulness training and coaching. He’s been trained as a monk in the traditional teachings and methods of the Buddha, and he’s also worked in corporate settings while raising a family. In other words, he has tremendous depth and breadth.
He is also very very kind, with bone-deep integrity, excellent communication and teaching skills, inclusive open-minded awareness, and a sweetly supportive manner. He really is the best, and I recommend him wholeheartedly.”
Rick Hanson, Ph.D.
New York Times bestselling author of Reslience, Buddha’s Brain and Hardwiring Happiness
5 Mindfulness Exercises for Beginners
If you have ever caught yourself unconsciously holding your breath, you’re not alone. Often, when we are stressed out or mentally preoccupied with our thoughts, our breathing patterns become shallow, sometimes pausing all together.
To practice mindful breathing, set a timer for two minutes, close your eyes, and draw your attention to your breath. Without forcing your breath in any direction, simply witness the flow of air into and out of your lungs. Note any observable qualities or sensations. Liken your breath to an anchor, rooting you affirmatively into the present moment.
At the end of the day, or at any other time you have an opportunity to rest flat on your back, use your physical body as a tool to practice mindfulness. This body scan can also be practiced in a seated position, though beginners might find it helpful to lie down.
Begin by settling into the space through mindful breath awareness and then draw your attention to your toes. Breathe into this area of the body, witnessing it exactly as it is, and then release your attention on the exhalation. Continue this witnessing and releasing as you scan the entire body. Start with your toes. Slowly scan toward the crown of your head. Then, hold your entire physical being in mindful awareness for another few breaths.
During any interaction we have in the day, we can practice mindful listening to help foster healthy, respectful, and compassionate relationships. As we become better listeners, we are likely to find that others also move in the same direction.
When another is speaking, see if you can tune in more attentively to what is being spoken. Notice the subtle energies that are unspoken. Listen to hear and to understand, rather than to respond, defend, or to be heard. Notice how your interpersonal relationships shift.
Becoming mindful of our emotions is an exercise that can empower and deepen the relationship we have with ourselves, as well as those we have with others. Mindfulness of emotions requires that we tend to whatever is moving through us with non-judgment, compassion, and curiosity.
When emotions are present in mind, see if you can notice where there is also tension in the body. Could the two be related? As you witness emotions moving through you, compassionately note them as energy currents of their own accord. Try not to become heavily attached to their presence. For example, you might notice the presence of anger as opposed to fixating on, ‘I am angry.’
In our busy world, we tend to pay little attention to the food we put into our body. Therefore, mindful eating can help to improve our relationship to food. Noticing our experience with eating can enhance our entire well-being.
When you are eating your next meal, pay closer attention to all five senses. Chew slowly and mindfully, noticing textures, tastes, and sensations with greater curiosity. Invite gratitude into this practice, noting the blessings that are present on your plate and in your belly.
These 5 mindfulness exercises for beginners are simple practices that are frequently practiced by advanced practitioners as well. However, it is their simplicity that makes them excellent launching points for those just stepping into what it means to live more mindfully. Wherever you are in your mindfulness journey, let these practices serve as a sweet reminder that each breath, each bite, each sensation, and each thought is a doorway into a more mindful state of being.
Also, check out our top mindfulness posts and guides here.
"I was always grateful to work with Sean Fargo when he was at Spirit Rock Meditation Center. I find him an unusual combination of great emotional intelligence and the diligence and perseverance to get any job done. His caring and kindness are exemplary, as is his clarity and awareness."
World-Renowned Mindfulness Meditation Teacher