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Mindfulness Exercises!

Mindfulness is non-judgmental awareness of your present moment experience. Simple, but not easy. I'm here to help. 

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"Sean is a wonderful teacher, well practiced in the teachings of mindfulness and compassion, dedicated and thoughtful."

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Welcome to Mindfulness Exercises!

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Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.

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. 



Intermediate to advanced:

Free Mindfulness Courses

The 28-Day Mindfulness Challenge

Every day for the next 28 days, you'll practice some of the world's best tools and practices to build your mindfulness habit.   Day 1 begins your first challenge: a short and sweet guided meditation to start or end your day with mindful clarity.   


29 Lessons


Mindfulness Made Easy

This course provides an in-depth introduction to the foundations of mindfulness meditation practice, in an easy-to-follow, 14-day training guide. This course focuses specifically on the practical implementation of mindfulness meditation, rather than just a conceptual understanding. Whether you're a beginner just starting out, or already an advanced practitioner, if you're a interested in building a strong foundation of HOW to practice mindfulness meditation, using an approach that is based on science and reason, then this is the course for you!


30 Lessons


Living With Gratitude

Gratitude is a parent virtue to the other virtues of kindness, generosity, compassion and forgiveness. The intention of this course is to provide you with teachings in gratitude to deepen your understanding of this important life perspective.   


25 Lessons


Reducing Workplace Bias

Reduce bias in the workplace with this 20-part series with lessons, meditations and worksheets.


21 Lessons


Sleep Meditations

Start falling asleep faster Getting back to sleep quicker Sleep more peacefully throughout the night Wake up feeling refreshed and rejuvenated and excited to start your day


31 Lessons


UCLA's Guided Meditations (English and Spanish)

For an introduction to mindfulness meditation that you can practice on your own, stream these guided meditations. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston.


12 Lessons


Mindfulness of Eating

Welcome to this course on Mindful Eating! This course includes: Why mindful eating is NOT a diet How to practice mindfulness in daily life How to recognize WHY we eat How to recognize physical hunger How to use a hunger fullness scale How to recognize when, what and how we want to eat How to understand “head-hunger” How to mindfully enjoy food that will fuel our lives


9 Lessons


An Introduction to the 'Search Inside Yourself' Program, Developed at Google

How do the best leaders manage change, stay resilient, and inspire growth? Developed at Google by leading experts in neuroscience, business, and psychology, the Search Inside Yourself program teaches you the practical mindful leadership and emotional intelligence tools to bring out your best. What began as a mindful leadership initiative within Google has spread to over 30 countries and 100 cities around the world. The full SIY program, which is a two-day in-person training, has been shown to: reduce stress, improve focus, raise peak performance, and improve interpersonal relationships. To learn more or bring Search Inside Yourself to your company, visit: SIYLI.org  This online program is an introduction to the topics covered in the full  Search Inside Yourself with videos from the originators of the SIY program.


8 Lessons


Mindfulness Meditations for Kids

Welcome to these Mindfulness Meditations for Kids! They are a simple and effective mindfulness exercises that can be used to help ease worries, anxiety and stress. Please take a moment to unwind with your child, listening to these mindfulness meditations together. Thank you!


6 Lessons


10 Day Vipassana Course

Vipassana, or insight meditation, is the practice of continued close attention to sensation, through which one ultimately sees the true nature of existence. It is believed to be the form of meditation practice taught by  the Buddha  himself, and although the specific form of the practice may vary, it is the basis of all traditions of  Buddhist meditation . Vipassana is the predominant Buddhist meditation practice in Sri Lanka and Southeast Asia. At the beginning of the twentieth century, there was an important revival of this early form of meditation practice led by the Venerable Mahasi Sayadaw of Burma. Following Mahasi Sayadaw’s death in 1982,  Sayadaw U Pandita  was chosen as his principle preceptor. U Pandita was one of the world’s leading teachers of Vipassana meditation and was been an important influence on many Vipassana teachers in the West, including  Sharon Salzberg  and Joseph Goldstein of the Insight Meditation Society. He was the founder and abbot of Panditarama Meditation Centre in Yangon, Myanmar. - https://www.lionsroar.com/how-to-practice-vipassana-insight-meditation/  


16 Lessons


The 4 Foundations of Mindfulness

The basic premise of mindfulness is simple. The body does many things without our awareness. When germs invade, our white blood cells attack the invaders without our knowledge. However, we can train ourselves to become aware of the things we do consciously with the body, such as walking, standing, talking, eating, drinking, writing, reading, playing, and other physical activities. We can also develop moment-to-moment awareness of our emotions, sensations, thoughts, and other mental activities.  From the Buddhist meditator and scholar, Bhikkhu Anālayo, this is a thorough-going series of meditations to the Buddhist teachings on the four foundations of mindfulness. With mindfulness being so widely taught, there is a need for a clear-sighted and experience-based guide. Analayo provides it. This audio has been made available to the public by Windhorse Publications , one of my favorite publishers of mindfulness-related books. Please visit them here: WindhorsePublications.com/satipatthana-meditation-audio If you find value in this course, please consider donating to: Windhorse Publications Bhikkhu Analayo (please write "for Analayo" in the comment section)


7 Lessons


The Work That Reconnects

The Work that Reconnects  helps people discover and experience their innate connections with each other and the self-healing powers of the web of life, transforming despair and overwhelm into inspired, collaborative action. This group work arose in North America in the late 1970s, during a time of escalating concerns about nuclear weaponry and the hazards of nuclear power.  In the mid-1980s participants began calling it  Deep Ecology  work, thanks to the consonance and inspiration they found in the deep ecological perspective. By then the work was spreading to Europe, Australia, South Asia, Japan and the Soviet Union.  Coming Back to Life: Practices to Reconnect our Lives, Our World , by Joanna Macy and Molly Young Brown, was published in 1998 to provide an up-to-date description of the theory behind the work and some sixty of its exercises, both new and old.    Here the group work, reflecting the breadth of its applications, came to be called  the Work that Reconnects. Active Hope: How to Face the Mess We’re in without Going Crazy , by Joanna Macy, came out in 2012 and has been translated into several other languages. This book presents the background and context of the work, with exercises old and new, at a level appropriate for individual reflection, book groups and  communities of practice. The Work That Reconnects  is a self-evolving system, and it is growing and changing with the times. It is called “Deep Ecology Work” in Germany, Russia, Ukraine, and Kazakhstan and “Active Hope” in parts of Japan.  The Work That Reconnects Network formed in 2015, offering webinars for facilitators and network hub leaders to bring people together to share their experiences with the Work.


16 Lessons


5 Mindfulness Exercises for Beginners

5. Just Breathe – A Short Film

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.

Basic Relaxation Meditation Body Scan

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.

mindful listening

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.

A Talk on Self-Compassion

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.’

mindful eating

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.