Blog · Mindfulness Exercises
1,271 articles for daily practice, teaching mindfulness, meditation scripts, worksheets, and evidence-informed learning.
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[pdfviewer]https://mindfulnessexercises.com/wp-content/uploads/2020/05/Noticing-Movement-through-Breath.pdf[/pdfviewer] Download “Noticing Movement through Breath” by entering your name and email below:DOWNLOAD NOW
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Pleasant vs Unpleasant. Can you separate into parts, the sensation, awareness of the sensation, and the label you’ve given neutral, unpleasant, or pleasant?
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Sense of Sound – Guided Script. Without looking for sound, without trying to go and find sound, We notice the sounds that are arising in our awareness.
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Feeling Your Body and Mind as a Lake. To reduce anxiety, make yourself comfortable lying down on your bed or the floor, or wherever you can be comfortable.
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Feeling Your Feet Throughout the Day. A grounding practice that helps engage the parasympathetic nervous system, responsible for calming the mind & body.
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Focus for Extreme Concentration. Training your mind to focus is like training a muscle, you can’t lift very heavy on your first workout.
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Focus and Eliminating Distractions. We live in a distraction-filled world, where many things are competing for our attention. How to eliminate distractions?
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Focused Attention to Settle the Mind. As we focus attention on the breath, the mind and body begin to relax, settle, and become more clear & feel freer.
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Focusing on Healthy Food Choices. You may think that you have trouble choosing healthy foods, but actually you can just leave it up to your hands to decide.
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Focusing on Positive Moments Throughout the Day. In this exercise, you will work to bring intentional mindfulness to the positive moments of your day.
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Focusing on Pregnancy and Motherhood. Visualize yourself handling everything beautifully. See yourself happy and overjoyed about motherhood.
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Focusing On Your Happy Baby. Your greatest desire is for your baby to be happy and healthy, so you do everything that is needed for your little one.
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Focusing Your Attention Using Breath. Today I’ll guide you through a focused attention practice focusing on the breath, this will help calm your mind.
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Meditation Script Forgiveness Meditation. It may seem daunting to forgive people, and instances of your past that hurt you. But its actually very easy.
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Focusing on Being a Healthy Person. Eating healthy is the first step in being healthy and is a lifetime commitment. You choose to eat whole foods…
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Gratitude for Your Body. The body scan is a powerful technique, which helps to re-establish contact with the body, effective for developing concentration.
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Intention to be Happy. The practice of Metta, or loving-kindness, can help you respond to your own mind with friendliness. With a caring and gentle heart.
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Letting Go of Resentments by Forgiving Faults. We all deal with resentments, holding on to harm that has been caused in the past.
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Listening and Speaking with a Partner. This exercise requires a partner. Ask a friend or loved one to join you for 10 minutes of practice.
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Making Room for Pain or Discomfort. You tense the body when struggling, trying to get rid of the unpleasantness. Instead, you can make room for the pain.
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Mindful Bathing. You can use this time to work on your mindfulness practice. Make your shower time a cleansing ritual for the body and the mind.
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Mindful Cleaning. Like doing dishes, cleaning grants us the time to step back from our active days and rest in present-time awareness.
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Mindful Cooking. Whether you’re making a quick meal or preparing a feast, use this exercise to ground yourself in the present moment.
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Mindful Journaling. This exercise is best to do in the morning and at night in order to start and end your day with mindfulness.
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Mindfulness of Doing the Dishes. We often wash the dishes with dread or haste, You can partake in this chore with present-time awareness & find some peace.
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Mindfulness of the Present Moment Without Any Goals. It’s important to not fixate on outcomes, But rather to stay present for whatever is happening,
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Mindfulness When You Drive. Driving can be a time of stress, autopilot, or downright rage. It’s a prime opportunity to cultivate mindfulness.
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Mindfulness While Being Creative. Creativity can boost self-awareness, relieve stress, and help you solve problems more easily. Cultivate mindfulness.
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Mindfulness While Waiting In Line. Waiting is an unavoidable fact of life. Often, when we’re waiting (in traffic, in DMV) we grow impatient or frustrated.
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Motivation When You are Unmotivated. Call to mind something where you might be feeling a lack of motivation. There’s no need to figure anything out.
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Notice and Accept Your Body in the Present Moment. Be in your body fully and to get to know how it’s feeling right now with your attention and awareness.
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Many of us could not have foreseen the state we’d be in as a collective at the start of the new year. Though we did indeed get off to a challenging start with everything from rising geopolitical tensions to wildly spreading bushfires, most of us could not have predicted how the first quarter would conclude. […]
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Noticing What Brings You Joy: One of the most pleasant ways to cultivate mindfulness is to notice the things that bring you joy.
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Noting Thoughts to See Where the Mind Is: When you observe your own thoughts, you naturally create separation from them. because they arise on their own.
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A Meditation Script: One Complete Cycle of Breath. Complete a ‘One Complete Cycle of Breath’ practice before a meeting or spending time with someone today.
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Open Awareness for Thoughts and Senses: Open awareness practice can give us the gift of being aware.Aware of things like our thoughts, and emotions,
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Body Scan Meditation for Chronic Pain: Acknowledge how you are able to sense any sensations in your body in the moment and accept it.
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Wherever you are in the world, you are likely feeling the direct or ripple effects of the novel coronavirus. From border, school, and business closures to mandatory social distancing measures, each of us are braving a new world unlike anything we have seen before. And yet while these times are stirring our collective fear, anxiety, […]
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Finding peace amidst our uncertainty is possible. Through mindful awareness – we can equip ourselves that will help us to manage the weight of the times.
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A Meditation Script: Pain- Breathing and Deep Body Scan. Pain is just an experience we are aware of. Can you send this experience compassion?
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Most of us are feeling the fallout of COVID-19 to some degree – or, we ourselves are directly impacted in a big way. Regardless of your relationship to this crisis, you can likely sense just how big of a challenge this is posing to our communities. With services shutting down across the country and globe, […]
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A Meditation Script: Recognition and Care for Those Who Frustrate You. You can open the heart and train it to respond with care for those who frustrate you.
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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In yoga studios around the world, millions of people are stretching, breathing and practicing stress reduction. Without knowing it, they might also be healing from traumatic events. For millennia, yogis have used this ancient philosophy as a way of harnessing emotions and regulating mental and physical health. While many yoga students are already using yoga […]
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Reducing Depression with Someone Else’s Love. This meditation makes use of visualizing a person of with great love for you to help you alleviate depression.
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Reduce envy and celebrate others. This guided script is a celebration of loving-kindness. It wishes the abundance of goodness and love for all beings.
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Reflecting on a Role Model is mindfully important as it helps you envision how you want to be and the qualities of character you want to develop.
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Reflecting on What Connected You. This is a lengthy meditation script that helps you trace your connections and relationships with people near and far.
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Relax, Accept, Break Habits, Learn & Be Happy. If you want that then this is the right guided meditation script for you to do. First is get relaxed!
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Releasing Grief & Bringing in the Positive. For times of grief, it can be helpful to allow what’s there to be & to open into a space of wonder & gratitude.
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Relieving Low Amounts of Stress. We all get stressed daily but sometimes we aren’t even aware that we are stressed. This session focuses to relieve that.
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Relieving Stress with SBNRR. In this meditation, we’ll practice cultivating a sense of ease, openness, and space even around difficult emotions.
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Resolving Internal Conflict. Tony Robbins explains often, the conflicts we have, are between our conscious & unconscious mind, between our mind & our heart. Download “Resolving Internal Conflict” by entering your name and email below:DOWNLOAD NOW Here’s a Sample of the “Resolving Internal Conflict” Guided Meditation Script: You put both your hands on your heart […]
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Restoring Confidence When Negatively Impacted. Trauma & deep internal challenges can leave its mark on confidence. This can help restore confidence to self.
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Rewriting Your Bad Day. No day is 100% bad. You can train the mind to recognize both the good & bad, helping you see clearly the enjoyable moments.
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Seeing Other People As Human Beings Rather Than Labels. With this meditation practice, it allows the mind to objectively see other people as human beings.
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Setting Goals and Accomplishing Them. In this meditation, the mind is relaxed & opened up to take on the challenge of committing to goals & achieving them.
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Picturing Your Body As A Bowl. One of the many ways you can settle the mind down when it becomes active. You may use it as a stand-alone practice.
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Several Meditations in One is an expansive form of Guided Meditation Script that combines several meditations from different sorts and virtues and emotions.
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Shopping Mindfully. Within the busyness of shopping, this meditation activity provides an effective environment for mindfulness practice against anxiety.
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Stilling The Mind. When you’re focused & relaxed, you are more productive & able to better attend to your experience. This helps to turn off the autopilot.
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Stopping Obsessive Thoughts About The Past. This mindfulness practice helps you see rumination patterns clearly, respond to them with patient understanding.
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The Practice of Smiling. The simple practice of smiling can actually trigger joy in the mind and body, helping relieve some of this pain by first accepting.
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Rhythm of the Breath Flowing through the Body. With this meditation, you’ll become attuned and comfortable in following the natural rhythm of the breath.
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Three Mindful Breaths. This is a simple guided meditation script to quickly allow the body to relax and find calm and peace in the midst of stressors.
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Total Body Relaxation For Sleep. A guided meditation script with a detailed body scan that targets to relax each part of the body eventually reaching sleep.
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Understanding Your Emotions. This meditation script is designed to visualize emotions and understand them with their physical sensations & thought patterns.
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Simple Sleep Meditation. A guided meditation for sleep, this one has listeners feeling deeply into the comforts of sleep. It’s simple, sweet, & soothing.
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Gratitude for Breath Body & Mind. Simple gratitude meditation is a wonderful gateway into a calm state before sleep- a deep sense of peace & contentment.
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Deep State of Relaxation for Chronic Pain. This soothing meditation script addresses that in struggle to fall asleep guiding to a more relaxed state.
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Building Confidence For Social Settings. This script is a worthy consideration for intermediate to advanced groups ready to explore the topic of confidence.
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Awareness Of Using Social Media. This meditation script is a wonderful consideration for teenagers and adults alike. It encourages us to become aware…
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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8 Mindfulness Exercises for Love and Compassion. Where we come into greater resonance with this powerful force of love that rests at the core of each of us.
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Mindful of Your Food And Eating. This script encourages heightened awareness of one’s experience during a simple bite. It also sparks healthy conversations.
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Mindful Media. Media is a major stressor. This script (that reads like an exercise) helps its readers and listeners to engage more consciously with media.
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Stress Relief with Breathing. This meditation helps to heighten our awareness of the effect of negative thinking. It explores the power of the breath…
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Using A Trigger for Mindfulness. This guided meditation script enables you to make a habit of practicing mindfulness and awareness activities daily.
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Using Sounds As The Object Of Your Awareness is a unique guided meditation script that makes use of sounds instead of imagery to bring awareness to self.
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Using The Power Of Your Mind is a short guided meditation script that brings out your mind’s potential through visualization, imagery & sound stimuli.
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Visualization of a Beach for Well Being. A good choice of guided meditation script making imagery of the beach. Its beauty & what it brings to good health!
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Visualizing A Beautiful Island For Sleep is a great guided meditation script that allows for relaxation and smoothly transition to good night’s sleep.
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Visualizing Stress As A Storm is a useful guided meditation script to deal with high levels of stress. It makes creative visualization of storm and nature!
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Mind your steps walking meditation is a unique guided meditation script that brings awareness to a body in motion, just as awareness can be gained sitting.
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Tara Brach talks about Working with Attachment and Addiction. The guided meditation script is useful in gaining back freedom and enriching self-compassion.
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Mindfulness while speaking with others is a guided meditation script that aids you in bringing awareness to what you are saying & how it may impact others.
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Imagining your tree of knowledge is a guided meditation script that aids one to gain insight and inspiration to higher knowledge and wisdom.
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I’ve been thinking a lot about the need for mindful community these last few months – about how as humans, having a safe and supportive space to connect with others in an authentic way is crucial to our health and wellbeing. In today’s modern lifestyle, finding mindful communion with others can be challenging. From the […]
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8 Mindfulness Exercises for Love and Compassion. Where we come into greater resonance with this powerful force of love that rests at the core of each of us.
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7 Mindfulness Exercises for Relaxation. Exploring a variety of mindfulness exercises for relaxation can help us to truly feel what it means to be at peace.
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Mindfulness exercises for work can make us feel confident & inspired as we uncover various layers of peace, purpose, & patience for the vocation we chose.
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Mindfulness exercises for groups are tools we can use to strengthen our sense of community, wellbeing, concentration, and more individual and collective.
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