Stress
June 3, 2016Transforming Anger
To begin Mindfulness Exercise on Transforming Anger, this worksheet will be useful to increase awareness and give ideas to bring about transformation.
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MINDFULNESS BLOG
1,268 articles on daily practice, teaching mindfulness, meditation scripts, worksheets, and the research behind them.
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Parenting & Families
June 1, 2016Blowing Bubbles
In this Street LovingKindness video series, Sharon Salzberg takes us on a guided mindfulness meditation, integrated into daily life, while blowing bubbles.
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Confidence
June 1, 2016Spoken Affirmations With Binaural Tones for Confidence
Spoken affirmations with binaural tones, intended to support healthy self-esteem and self-confidence. Best listened to on headphones.
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Parenting & Families
May 28, 2016Meditation for Kids – The Butterfly – Kids’ Meditation
This guided meditation for kids is a playful visualization to help your child focus and relax each body part by imagining a butterfly floating in his mind.
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Blog
May 14, 2016Inner Strength: Techniques to Improve Your Willpower and Self Control
A positive self-talk is a powerful tool for increasing willpower and self-control. Improve your inner strength by paying attention to your inner voice.
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Buddhist
May 12, 2016Small Boat, Great Mountain
Small Boat, Great Mountain: Theravadan Reflections on the Natural Great Perfection is a free ebook by Amaro Bhikkhu (Ajahn Amaro), published by Abhayagiri Monastic Foundation.
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Where to go from here
Buddhist
May 11, 2016Intuitive Awareness
Intuitive Awareness is a free ebook of talks given mostly in 2001 by Ajahn Sumedho, published by Amaravati Publications.
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Confidence
May 11, 2016Living with Personal Integrity
A mindfulness worksheet for reflecting on living with personal integrity: what was most important to you, how you acted on it, and the same two questions about the people you spoke with.
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Focus
May 11, 2016Aligning With Your Mission
Aligning with your mission. The worksheet will be helpful to reflect on how you are relating to your experiences today to align your purpose and goals.
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Work & Leadership
May 10, 2016The Art of Generous Learning
In the Art of Generous Learning, realize that teaching others is a generous act, but being willing to learn from others can be generous as well.
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Stress
May 7, 2016Do You Cry? Is It Normal To Cry?
Eckhart Tolle says it’s normal to cry and talks about some of the things that make him cry. He also discusses joyful crying and what he calls dysfunctional crying.
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Compassion
May 7, 2016Jon Kabat-Zinn: Compassion And Mindfulness
Jon Kabat-Zinn explains why compassion and mindfulness go hand in hand, in a talk hosted by UC Berkeley’s Greater Good Science Center.
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Confidence
May 7, 2016Expand Your Perception
Jason Silva on how tools such as cameras extend what we can perceive beyond our senses, and how mindful attention can sharpen the senses we already have.
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Videos
May 7, 2016How To Find Fulfilling Work
Finding fulfilling work can be an incredibly challenging task. In this video, you’ll learn how to find fulfilling work that’s right for you.
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Pain
May 6, 2016Decentralizing Pain
A reflective worksheet for looking at pain, and the story you tell about it, from a different angle. It complements, and does not replace, care from a health professional.
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Buddhist
May 2, 2016Don’t Hold Back
When we realize that our basic needs are satisfied, it is much easier for contentment to arise. Actually, what we have is enough.
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Motivation
May 2, 2016How to Avoid Burnout
Burnout can take a toll on us. Here are 4 big ideas to avoid burnout: get more sleep; say no; schedule times for email; ask for help.
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Pain
May 1, 2016Recovery Meditation: Spoken Word For Sickness Healing
A guided visualization with spoken word and music, intended to accompany rest during recovery from surgery, illness or pain. It complements, and does not replace, medical care.
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Happiness
April 28, 2016Taking in the Good
Taking in the Good is a practice created by psychologist Rick Hanson. This worksheet guides you to notice a good moment, stay with it for several seconds and let it register.
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Sleep
April 28, 2016Guided Sleep Meditation for Insomnia Relief (Sleep, Relaxation, Calm)
A spoken guided sleep meditation for relaxation, with music and rain sounds, plus eight bedtime habits that may help you wind down.
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Worksheets
April 16, 2016Loving-Kindness Meditation – Mindfulness Worksheet
Loving-Kindness Meditation – Mindfulness Worksheet: a free mindfulness worksheet to download as a PDF and work through at your own pace.
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Worksheets
April 16, 2016Body Scan Meditation Practice
What is body scan meditation, and how can you practice it? One of the foundational mindfulness practices, explained with a simple way to begin.
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Focus
April 12, 2016Tracking Your Insights
A short worksheet for recording the insights that arise in your practice: what prompted them, how you shared them, and what you will do next.
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Worksheets
April 11, 2016Replacing Judgment with Curiosity
Replacing Judgment with Curiosity: a free mindfulness worksheet to download as a PDF and work through at your own pace.
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Parenting & Families
April 11, 2016Mindful Parenting – Mindfulness Worksheet
Mothers often say their number one challenge is feeling overwhelmed. A reflection on making peace with the busyness of parenting, opening with a line from Brené Brown.
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Anxiety
April 6, 2016Guided Meditation For Anxiety and Stress
This Guided Meditation for anxiety and detachment from over-thinking will help you be relaxed and concentrated through the day.
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Audio Talks
April 4, 2016Supports for Practice
James Baraz shares a story about the Buddha and the 5 supports for practice he gave to a monk whose mind is not completely settled to deepen the practice.
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Depression
April 2, 2016Schizophrenia and Depression
A short reflection on schizophrenia, depression and overthinking, with a quote from Ernest Becker and a note on meditation for anxiety.
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Stress
April 2, 2016Dealing With Anger, Resistance And Pessimism
How do we deal with anger, resistance and pessimism? Eckhart Tolle says the key is to catch what he calls the painbody at an early stage.
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Love
April 2, 2016Love is the Greatest Pain
A reflection on love and pain, a passage from Roland Barthes, and a link to 8 mindfulness exercises for love and compassion.
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Focus
April 2, 2016Daniel Goleman: How Attention Helps Us To Succeed
Daniel Goleman, author of “Focus: The Hidden Driver of Excellence,” explains how attention and cognitive control contributes to success in life.
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Motivation
April 1, 2016Positive Affirmations for Success & Abundance
Law of attraction positive affirmations for success and abundance by Jason Stephenson, with gamma isochronic tones. A belief, not an established finding.
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Confidence
April 1, 2016How To Make Good Decisions
Make good decisions and take decisive action by following these 3 steps: make decisions sooner than later; set criteria; do intelligent research.
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Videos
March 29, 2016When to Follow Your Intuition
Brendon Burchard on telling intuition from fear, and the four planes on which he says intuition operates.
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Beginners
March 29, 2016The Meaning of Life
The School of Life takes on the question of the meaning of life in this video, pointing to communication, understanding and being of service to others.
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Sleep
March 28, 2016Sleep Guided Meditation (Spoken): Relax & Sleep Deeply
A healing deep sleep meditation by Jason Stephenson. Come inside the log cabin with the log fire, enjoy the moments as fire crackles and the rain pours.
Read article![Detachment From Over-Thinking [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F03%2FDetachment-From-Over-Thinking-Video.jpg&w=3840&q=75)
Audio Meditations
March 25, 2016Detachment From Over-Thinking [Video]
Follow this guided mindfulness meditation to help quiet the mind and loosen the hold of over-thinking patterns.
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Gratitude
March 22, 2016Nothingness is the Ultimate Reality
“Nothingness is the ultimate reality” is the idea explored in this Alan Watts video, alongside a line credited to Kalu Rinpoche.
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Videos
March 22, 2016Playing in the Zone
A Wisdom 2.0 2015 session on how meditation and mindfulness may help athletes live in the present, play in the zone, stay mentally strong and reach peak performance.
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eBooks
March 14, 2016Integral Life Practice
The Integral Life Practice kit, created by Ken Wilber and Integral Life, offers accessible, applied practices for gaining more perspective on your life.
Read article![Fck That An Honest Meditation [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F03%2FFck-That-An-Honest-Meditation-Video.jpg&w=3840&q=75)
Beginners
March 12, 2016F*ck That: An Honest Meditation [Video]
Let this profanity-laced F*ck honest meditation help you find inner peace. Breathe in strength, breathe out bulls*it, and feel your body saying “f*ck that!”
Read article![The Path of Tenderness [Audio]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F03%2FThe-Path-of-Tenderness-Audio.jpg&w=3840&q=75)
Audio Talks
March 11, 2016The Path of Tenderness [Audio]
What does it mean to live with tenderness? We need tenderness to meet our vulnerability as human beings – that is, our human-ness.
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Stress
March 11, 2016Stress Eating
A mindfulness worksheet and journal for noticing when stress, rather than hunger, is driving the urge to eat, and for trying mindful eating as an alternative response.
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Contentment
March 6, 2016Walking Meditation Worksheet
Bring meditation into your daily life with walking meditation, a common practice in Vipassana and Zen Buddhism.
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Focus
March 4, 2016Eye Gazing
Trataka, or eye gazing, is a concentration practice from the yogic tradition: rest your gaze on one object and bring it back whenever it wanders. Go gently and stop if your eyes feel strained.
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Compassion
March 3, 2016Tonglen
Feeling stuck, cold, alienated, loveless, or alone? Open up yourself to love and connection with others by practicing this mindfulness exercise on Tonglen.
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Stress
March 2, 2016Sky Gazing
A simple open-awareness practice: rest your gaze on the sky, let thoughts pass like clouds, and return to the breath whenever you like.
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Buddhist
March 1, 2016Rude Awakenings
Rude Awakenings is Part 1 of the eBook Where Are You Going- A Pilgrimage on Foot to the Buddhist Holy Places by Ajahn Sucitto and Dr. Nick Scott.
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Depression
March 1, 2016Pineal Gland Activation: Third Eye Chakra Music & Binaural Beats
Chakra music with binaural beats for third-eye meditation. The claims come from chakra tradition rather than clinical research; listen for focus and quiet.
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Confidence
March 1, 2016Self-Inquiry
Self-inquiry is a meditation technique that turns attention toward the feeling of being me. Who are you? What is your deepest, most intimate experience of being you?
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Love
February 29, 2016Seeing Yourself Through Loving Eyes
A visualization inspired by James Baraz’s Awakening Joy: imagine how someone who loves you sees you, and note the qualities they notice.
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Parenting & Families
February 28, 2016BEDTIME – GUIDED MEDITATIONS for Children
Ten bedtime guided meditations for children age 5 and up, created by Michelle to help children release the day and settle into sleep.
Read article![Key to Stopping Self-Talk in the Head [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F02%2FKey-to-Stopping-Self-Talk-in-the-Head-Video.jpg&w=3840&q=75)
Anxiety
February 28, 2016Key To Stopping Self-Talk In The Head [Video]
Are you self-talking in the head? In this video, Eckhart Tolle says the key to stopping self-talk in the head is to have a glimpse of awareness.
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Contentment
February 27, 2016Posture Meditation
Posture meditation is a body-based practice for coming back to an upright, relaxed alignment. Many people find it grounding. If you have a spinal injury or severe back pain, let your spine rest in a pain-free position.
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Contentment
February 26, 2016Mountain Meditation
The Mountain Meditation is designed to cultivate stillness and calm and to connect with our inner strength and stability in the face of challenges.
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Audio Talks
February 24, 2016How To Let Go
Are you holding on to something that you didn’t want which gives you stress? Listen to Pascal Auclair as he talks about how letting go happens.
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Contentment
February 24, 2016Mantra Meditation
Mantra Meditation. Do you feel like you think too much, or that your thoughts are driving you crazy? Mantra meditation may be one way to help.
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Love
February 23, 2016Loving-Kindness
Lovingkindness is a meditation technique that will enhance your feelings of unconditional love towards other people. It will also help you to love yourself.
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Contentment
February 22, 2016Scriptural Meditation
Lectio divina (“holy reading”) is a Christian contemplative practice of reading scripture slowly, reflecting, praying, and resting in silence. Free printable worksheet.
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Happiness
February 21, 2016Cultivating an Inner Smile
Having an inner smile means we’re greeting our experience with more kindness and openness. Here are ways to maintain an inner smile in everyday life.
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Contentment
February 20, 2016Grounding Meditation
This Free Script for Grounding Meditation will help you to be in touch with your sensory experience at the present moment.
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Contentment
February 19, 2016Equanimity Meditation
The equanimity meditation helps us to examine feelings towards people, and correct them when there’s a mistake. This leads to a more balanced viewpoint.
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Stress
February 18, 2016Emotional Awareness Meditation
Dealing with uncomfortable emotional states can be challenging. This emotional awareness meditation will help you increase mindfulness, resilience and calm.
Read article![Essence of Letting Go [Audio]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F02%2FEssence-of-Letting-Go-Audio.jpg&w=3840&q=75)
Audio Talks
February 17, 2016Essence of Letting Go [Audio]
Mark Coleman talks about the essence of letting go of what is gone, of what may come. This audio helps you to let go of what is happening now.
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Worksheets
February 16, 2016Full Body Awareness Meditation
Full Body Awareness Meditation: a free mindfulness worksheet to download as a PDF and work through at your own pace.
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Calm
February 15, 2016Earth Descent Meditation
With free online worksheet, visualize your awareness dropping deep within the Earth with this Earth Descent Meditation by Buddhist teacher Reginald Ray.
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Contentment
February 14, 2016Do Nothing Meditation
The Do Nothing meditation is a way of experiencing “contentless awareness,” which has analogues in many traditions. Try it with our free worksheet.
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Confidence
February 12, 2016Living Contrary to Your Authentic Self
This mindfulness worksheet invites you to notice where your actions and your authentic self have drifted apart, with four reflection questions to write about.
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Confidence
February 12, 2016Standing Up for Yourself
Standing up for yourself. In what ways did you push back in relationships, conversations, meetings? How did you feel? Discover now.
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Relaxation
February 11, 2016Body Meditation
Body meditation is a practice of resting attention on whichever physical sensation is most noticeable, then following it as it shifts. Includes a free worksheet.
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Relaxation
February 10, 2016Basic Relaxation Meditation
A basic relaxation meditation that invites physical and mental relaxation, one area of the body at a time. It may help ease the effects of stress on the body and mind.
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Forgiveness
February 10, 2016All Forgiveness is Self Forgiveness
Frank Ostaseski, founder of the Metta Institute, talks about forgiveness in this video and why he sees all forgiveness as ultimately self-forgiveness.
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Contentment
February 9, 2016Witnessing Your Thoughts
Understanding our relationship to our thoughts is important. This free mindfulness exercise on awareness of thoughts will help you examine your thoughts.
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Buddhist
February 9, 2016Great Patient One
Great Patient One is Part 2 of Where Are You Going- A Pilgrimage on Foot to the Buddhist Holy Places by Ajahn Sucitto and Dr. Nick Scott.
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Love
February 8, 2016Angel Meditation
A free worksheet for a guided visualization in which you imagine meeting an angel in a quiet temple on a hill. Some people find it calming and comforting.
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Compassion
February 7, 2016Letter of Self-Compassion
A free writing exercise for self-compassion: you write yourself a letter of care from the point of view of someone who loves you, or from your own wise elder.
Read article![Dear Future Generations Sorry [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F02%2FDear-Future-Generations-Sorry-Video.jpg&w=3840&q=75)
Compassion
February 7, 2016Dear Future Generations: Sorry [Video]
Prince Ea’s video “Dear Future Generations: Sorry” is an apology letter to future generations about climate change and the planet we are leaving them.
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Stress
February 6, 2016Working with a Nightmare
A free worksheet for exploring a nightmare image with curiosity, adapted from Stephen Aizenstat’s DreamTending. It complements, and does not replace, professional care.
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Stress
February 5, 2016Transforming Ill Will
A collection of 20 reminders and techniques for working with anger and ill will, with the aim of turning it toward goodwill. Free printable worksheet.
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Stress
February 2, 2016Tracking Your Mood
Tracking of your moods in a log can help you reflect on the factors and situations that affect your emotions. Do this a few times a day.
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Work & Leadership
February 1, 2016Time Management
Time management can help you assess how well you are managing your time. It also offers suggestions to improve your time management skills.
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Happiness
January 31, 2016Three Good Things Exercise
Three Good Things exercise helps you get acquainted with the way your mind works and learn to start tweaking its patterns.
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Connection
January 30, 2016Exploring Another Viewpoint
“Tunnel-busting” is the practice of shaking up one’s “reality tunnel,” another name for the set of viewpoints and conceptions we all hold deeply.
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Anxiety
January 29, 2016Guided Meditation on Working With the Inner Critic
Do you sometimes feel that you’re your own worst critic? In this guided meditation, Mark Coleman helps us understand how to stop the cycle of judgment.
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Happiness
January 29, 2016Taking in the World While Walking
A walking meditation with open awareness: noticing your movement, your breath, and the world around you, then resting your attention on something pleasing. Free printable worksheet.
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Anxiety
January 28, 2016Guided Meditation For Anxiety & Stress, Beginning Meditation
Do you find yourself overthinking things? This guided meditation for anxiety and stress will help alleviate your tendency towards overthinking.
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Relaxation
January 27, 2016Shadow Exercise
Use the free shadow exercise worksheet to help open up the hidden depths of your creative self. It can also be used to begin the journey of self-discovery.
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Relaxation
January 26, 2016Self-Hypnosis
Self-hypnosis is a guided relaxation and visualization technique. This free worksheet walks through one routine and its history, and it complements, rather than replaces, professional care.
Read article![Tea Meditation – Returning Home [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2016%2F01%2FTea-Meditation-%E2%80%93-Returning-Home-Video.jpg&w=3840&q=75)
Calm
January 24, 2016Tea Meditation – Returning Home
Tea Meditation Returning Home is a meditation music video showcasing Temple of the Flowering Thunderbolt at OneDoorLand and solo morning tea meditation.
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Confidence
January 24, 2016Self-Affirmation to Reduce Self-Control Failure
A values-affirmation worksheet: spend time with your core values, write about one of them, and express it in daily life. Includes the research behind the idea, with a note on its limits.
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Confidence
January 23, 2016Self-Advocacy
A free worksheet and mindfulness exercise for treating your own needs with the same care you give to others, using compassion and loving-kindness.
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Compassion
January 22, 2016Seeing Goodness in Others
Seeing the goodness in someone can improve your interactions and relationship with that person, and also bring out the best in him or her. Namaste!
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Pain
January 18, 2016Bringing Support and Peace to Pain
A free worksheet for a visualization in which you imagine a circle of supportive people around you while you stay with pain. It complements, and does not replace, medical care.
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Stress
January 15, 2016The Power of Music
Four short music practices (singing, playing, and mindful listening) with space to note how you feel before and after each. A comfort to try alongside, not instead of, professional care.
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Compassion
January 13, 2016Loving-Kindness Affirmations
A free loving-kindness worksheet with forgiveness, self-love and compassion affirmations. It begins with kindness toward yourself, then extends it to others.
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Stress
January 12, 2016Being Positive
Being positive in your life with mindfulness exercises can help you to increase the ability to distinguish between positive or negative impact in life.
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Parenting & Families
January 12, 2016Bringing Mindfulness to Marriage Changes
A free reflection worksheet for navigating changes in a marriage or partnership, with mindful relating practices and relationship habits.
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Motivation
January 11, 2016What is My Ultimate Purpose?
A five-question worksheet for reflecting on your values, key people, defining events, the problems you care about, and the times you felt most at home.
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Gratitude
January 11, 2016Opening Your Heart and Mind to Gratitude
A free gratitude worksheet with five short steps for noticing what there is to be grateful for, from the people around you to what life provides without asking.
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Contentment
January 11, 2016Learning From Nature
A worksheet that pairs a short reading on the seasons, trees, seeds, and weather with five reflection questions about what the natural world can teach us.
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