Sleep
January 9, 2016Lucid Dreaming
Jason Silva talks about lucid dreaming, the potential to transform what it means to be human, to turn subjective experience into living, breathing painting.
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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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Motivation
January 9, 2016Finding Your Life’s Purpose – Passion
This video will inspire us to seek passion in life, find our purpose in life, and live fully, appreciating the life that we have been given.
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Pain
January 8, 2016The Nest of Pain
A reflection worksheet on the protective nest we sometimes build around pain, with six questions about what it gives us, what it costs, and a small next step toward others.
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Focus
January 4, 2016Focusing Away From Pain
A checklist of grounding activities to turn to when pain or difficult feelings run strong, with space to note how each one shifts what you feel.
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Happiness
January 2, 2016Scheduling Something Pleasant
A worksheet on scheduling small pleasant activities into your day, drawn from behavioral activation. It may help with energy and mood alongside professional care.
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Relaxation
January 1, 2016Ho’oponopono: Hawaiian Prayer + Binaural Beats
A Hoʻoponopono meditation: a Hawaiian prayer of reconciliation and forgiveness, recorded with theta binaural beats for relaxation.
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Sleep
December 28, 2015A Truly Life Changing Guided Meditation for Sleep
A guided sleep meditation by Lauren Ostrowski Fenton, designed to help you settle into sleep at bedtime and wake up clear and focused.
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Anxiety
December 21, 2015Scheduling Worry Time
Minimize the pull of your worries by scheduling a daily worry time, allowing you to increase your control over where you direct your attention.
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Parenting & Families
December 20, 2015Mindfulness at Christmas
A short video on using mindfulness to meet the stress of the holiday season, one moment at a time.
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Pain
December 15, 2015How Do I Respond To Another’s Pain-Body?
According to Eckhart Tolle, dealing with somebody else’s pain-body sometimes requires removing yourself for a while to allow the episode to subside.
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Motivation
December 15, 2015Finding Your Meaning of Life
A motivational video built on a speech by Les Brown about finding what gives your life meaning and purpose.
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Videos
December 15, 2015Science of Ultimate Human Performance
Steven Kotler’s Talks at Google presentation on flow states, an optimal state of consciousness where we both feel our best and perform our best, and how to get more of it.
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Stress
December 15, 2015Overcoming Anxious Thoughts
A free worksheet for working with anxious thoughts: estimate the real odds that what you fear will happen, then make a coping plan. It complements professional care for anxiety.
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Relaxation
December 14, 2015Progressive Relaxation
A ten-to-fifteen-minute tension-and-release practice that moves from the feet to the face, with a worksheet to follow. Many people find it helps them settle for rest.
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Gratitude
December 14, 2015Acceptance of our Circumstance
A six-question writing worksheet on accepting circumstances that arise against our hopes and plans, without denying preferences or emotions.
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Focus
December 13, 2015Realizing Intention
Find your purpose, discover what intentions will help you to realize this, thoroughly examine them, and then use them to act with your purpose in mind.
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Connection
December 12, 2015How To Get Over Rejection
One way to get over rejection is: don’t keep thinking of the end of the relationship as tragically sad. Also, don’t imagine anyone can love on command.
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Stress
December 11, 2015Problem Solving
In this mindfulness exercise, practice effective problem-solving in 2 steps: define your problem clearly and then brainstorm some possible solutions.
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Relaxation
December 11, 2015Witnessing the Body
This mindfulness exercise is a guide for practicing the body scan, whereby you will be surfing your body to be aware when it is happy or when it is not.
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Stress
December 11, 2015Managing and Mitigating Stress
Be a smart stress avoider. Get as creative as you can about managing or avoiding stress using our stress avoidance mindfulness worksheet.
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Anxiety
December 9, 2015Like the Ocean Floor
We are often caught up in a stormy sea of stress & anxiety. This mindfulness exercise will help you become the pebble that sinks beneath the chaotic waves.
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Pain
December 9, 2015Investigating the Effect of Mindfulness Practice
An essay by Rebecca Brenner on the difference between understanding mindfulness and practicing it, with a four-step practice for returning your attention to the present moment.
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Research
December 8, 2015Mindfulness Training as a Clinical Intervention
This review suggests that mindfulness training as a clinical intervention may be helpful in the treatment of chronic pain and several other disorders.
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Stress
December 8, 2015Nature Walks
This mindfulness worksheet describes a slow walk in a quiet natural area, with simple steps and safety notes, for giving a busy mind a rest.
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Happiness
December 8, 2015Retelling an Uplifting Story
This mindfulness worksheet invites you to retell a hard chapter of your life that ended in a gift, insight, or skill, and to notice the hope in it.
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Stress
December 7, 2015Mindful Pause
Mindful pause exercise stresses the importance of taking a moment to stop what you are doing so you can check how you are feeling & become more focused.
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Stress
December 7, 2015Hand Warming Visualization
In this visualization, you imagine resting in a sunlit forest while a thermometer on your finger lets you notice whether your hands warm as you relax.
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Anxiety
December 4, 2015Letting Go of Limiting Stories
A mindfulness exercise for examining the stories you currently believe about yourself, others, or the world, and noticing which ones may be limiting you.
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Stress
December 4, 2015Breathing Into Tension
This mindfulness exercise provides guidance on the Breathing Into Stress Detox practice, which helps release tension and stress that builds up in the body.
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Confidence
December 3, 2015Letting Go
Learning to let go is part of finding peace. This mindfulness exercise on letting go can help you detach yourself from expectations.
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Confidence
December 2, 2015Identifying Personal Values
Can you identify your core values? Are you living your life in accordance with them? This mindfulness exercise will help you identify your personal values.
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Stress
December 2, 2015The Sound of Nature
Three short listening practices for coming back to the sounds of nature: the sounds around you, a recorded nature track, and time outdoors.
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Calm
December 1, 2015Reiki Music For Positive Energy
A Reiki-style meditation music video by Nu Meditation Music, which describes it as music for relaxing and positive energy in daily meditation.
Read article![Working With Thoughts [Audio]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2015%2F12%2FWorking-With-Thoughts-Audio.jpg&w=3840&q=75)
Audio Talks
December 1, 2015Working With Thoughts [Audio]
Joseph Goldstein talks about working with thoughts as an object of mindfulness. How we relate to thoughts mindfully in our meditation practice.
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Confidence
December 1, 2015Identifying Core Beliefs
Identifying Core Beliefs. How do those beliefs dictate our actions and behaviors? In this exercise, you’ll examine your core beliefs & possibly alter them.
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Stress
December 1, 2015Squeezing and Releasing Stress
This worksheet pairs tensing and releasing each part of the body with the breath, in the spirit of progressive muscle relaxation, with a note on skipping any area that hurts.
Read article![Meditation to Help Relieve Anxiety and Stress [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2015%2F12%2FMeditation-to-Help-Relieve-Anxiety-and-Stress-Video.jpg&w=3840&q=75)
Stress
December 1, 2015Meditation to Help Relieve Anxiety and Stress [Video]
A guided mindfulness meditation with Josh Wise that rests attention on the breath, for moments of stress or anxiety. It complements, and does not replace, professional care.
Read article![Guided Meditation with Sam Harris [Video]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2015%2F12%2FGuided-Meditation-with-Sam-Harris-Video.jpg&w=3840&q=75)
Contentment
December 1, 2015Guided Meditation with Sam Harris [Video]
Sam Harris is a neuroscientist, philosopher, & proponent of mindfulness & spirituality. In this guided meditation, he guides meditators to look for the self.
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Stress
November 30, 2015Humor Therapy
Laughter is often linked with lower stress and a better mood. This worksheet includes a short fake-laughter meditation you can try whenever you could use some humor.
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Stress
November 30, 2015Acts of Kindness
This written exercise from the We Cure practice looks at being a benefactor: someone who helps by giving time, love, or support to others.
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Sleep
November 28, 2015Sleep Meditation – Fall Asleep – Bedtime Zen
This guided bedtime sleep meditation helps you settle into deep relaxation and fall asleep. You may wake in the morning feeling refreshed.
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Stress
November 27, 2015Mindfulness of Laughter
A worksheet on laughter and enjoyment: what a genuine smile looks like, how lightness shows up in the body, and how to invite more of it into your day.
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Gratitude
November 26, 2015Gratitude Practice
A free gratitude practice worksheet with reflection prompts and a daily practice of noticing what you are thankful for.
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Confidence
November 26, 2015Visualizing What We Wish to Experience
A mindfulness worksheet for practicing mental rehearsal: picture an activity you love for a few minutes, then notice how your mind and body respond.
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Parenting & Families
November 25, 2015Gratitude Letter
In this mindfulness exercise, you write a one-to-two-page letter of thanks to someone you appreciate and, if you can, deliver it to them.
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Stress
November 25, 2015Boosting Mood with Music
Did you know that music is capable of altering your mood? In this mindfulness exercise, you’ll begin to learn how music can change the way that you feel.
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Parenting & Families
November 24, 2015Gottman’s Marriage Tips
Maintaining a strong & happy marriage may well be one of life’s greatest challenges. Learn more about tips for keeping a marriage healthy for the long haul.
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Contentment
November 24, 2015Dressing for the Weather
In this mindfulness exercise, you describe your inner weather as a weather reporter would, then decide how to dress for it, for stormy days and for clear ones.
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Work & Leadership
November 23, 2015Identifying Strengths
In this mindfulness exercise, you write about a hard day you got through and use a checklist to name the strengths you notice in the story.
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Anxiety
November 22, 2015Full Body Awareness
A body scan practice that invites you to notice how each part of the body feels, as a way to ground yourself when stress has you in your head. Includes a free printable worksheet.
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Stress
November 22, 2015Compassionately Questioning Negative Thoughts
In this mindfulness exercise, you notice a negative thought, question it with curiosity and compassion, and look for a more neutral or balanced thought to replace it.
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Anxiety
November 20, 2015Establishing Safety
This practice offers five ways to build a sense of safety so attention can turn from outer threats toward inner wellbeing, with a note on when to seek more support.
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Work & Leadership
November 20, 2015Acknowledging Success
A mindfulness worksheet on acknowledging success: honoring the past, savoring the present, and embracing the future.
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Anxiety
November 20, 2015Mindfulness, Self-Compassion & PTSD Symptoms
This study suggests that interventions aimed at increasing mindfulness and self-compassion could potentially decrease functional disability in returning war veterans with PTSD symptoms.
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Stress
November 19, 2015Emotional Validation
Processing and understanding emotions can be difficult. This free mindfulness exercise for emotional validation can help you clarify and process them.
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Happiness
November 19, 2015Favorite Things
A mindfulness worksheet for listing the people, places, and activities that bring you comfort, so you can turn to them on harder days.
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Depression
November 18, 2015Emotional Journaling
Do you feel in touch with your emotions? Emotional journaling is a way to notice and record how you feel, with a free printable worksheet.
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Motivation
November 18, 2015Changing Your History Channel
A mindfulness worksheet that invites you to explore new ways of relating to an old, and perhaps painful, personal story.
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Stress
November 17, 2015Cultivating Childlike Wonder
This mindfulness exercise on the Here and Now Pleasantness practice helps you to be more aware and present in your surroundings & turn off your auto-pilot.
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Focus
November 16, 2015Developing an Inner Guide
An inner guide is a nurturing, encouraging figure you choose and turn to for support. This mindfulness exercise walks you through choosing one.
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Confidence
November 15, 2015Growth and Optimism
Jon Kabat-Zinn says the rapid growth of mindfulness research and exploration is an optimistic sign, in a clip from a talk at UC Berkeley’s Greater Good Science Center.
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Calm
November 14, 2015Embodying Stillness
A sample of guided meditation interspersed with silence and Eckhart Tolle’s insights into the essence of meditation practice: embodying stillness.
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Contentment
November 14, 2015Higher Consciousness
When states of higher consciousness arise, it can help to make the most of them and keep their insights for the times we need them most.
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Motivation
November 14, 2015Follow Your Heart – Inspiring Video
Have the courage to follow your heart and intuition, find what you love, and love what you do. If you haven’t found it yet, keep looking and don’t settle.
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eBooks
November 14, 2015Integral Life Practice Version 1.0
A free ebook, the guide to the Integral Life Practice Starter Kit (Version 1.0), explaining a practice matrix of body, mind, spirit and shadow modules that can start at five minutes a day.
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Confidence
November 14, 2015Beginning Our Day, Volume 2
Find out how mindfulness can help you reflect on your reactions to unpleasant feelings, and to identify your habits and tendencies, throughout your day.
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Stress
November 13, 2015Controlled Breathing
Controlled Breathing: a free mindfulness worksheet to download as a PDF and work through at your own pace.
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Gratitude
November 13, 2015Cultivating and Sharing Gratitude
As the saying goes: “the best attitude is gratitude.” Learning to express gratitude in your life can lead to greater peace and increased satisfaction.
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Research
November 13, 2015How Does it Feel to Lack a Sense of Boundaries?
This study discusses the phenomenological nature of the sense of boundaries (SB), based on a person’s experience with long-term mindfulness meditation.
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Confidence
November 12, 2015Confidence Building
A visualization from Neuro-linguistic Programming (NLP) that invites you to imagine a more confident version of yourself.
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Videos
November 11, 2015Eckhart Tolle’s Top 10 Rules For Success
A list of ten rules for success from a YouTube video titled for Eckhart Tolle, with a short note on who Tolle is. The list is the video creator’s summary, not Tolle’s own words.
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Stress
November 11, 2015Ken Wilber – Big Mind Meditation
Ken Wilber talks about Big Mind Meditation as the simple recognition of I-Amness, the awareness that is ever present.
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Focus
November 11, 2015Concentration
Mindfulness meditation techniques & mindfulness exercises on concentration brings awareness, peace of mind in your day to day work and personal life.
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Anxiety
November 11, 2015Monkey Mind Meditation
A mindfulness worksheet for noticing the restless “monkey mind” and meeting it with curiosity and kindness.
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Focus
November 10, 2015Common Errors in Thinking
A free mindfulness worksheet on nine common errors in thinking, such as all-or-nothing thinking and jumping to conclusions, with a way to notice them in the moment.
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Stress
November 10, 2015Visualizing Ease
A free mindfulness worksheet that guides you through visualizing a stressful situation going well, a form of mental rehearsal, to build a sense of calm and ease.
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Parenting & Families
November 9, 2015Clarifying Emotions
A free mindfulness worksheet for noticing and labeling emotions by feeling them in the body, a simple practice summarized from a technique taught by Shinzen Young.
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Stress
November 9, 2015Rating Anxiety in the Body
A mindfulness worksheet for noticing where anxiety shows up in the body, rating each sensation from 1 to 10, and breathing with it. It complements professional care.
Read article![Guided Heart Meditation Metta [Audio]](/_next/image/?url=https%3A%2F%2Fassets.mindfulnessexercises.com%2Fwp-content%2Fuploads%2F2015%2F11%2FGuided-Heart-Meditation-Metta-Audio.jpg&w=3840&q=75)
Audio Meditations
November 6, 2015Guided Heart Meditation: Metta [Audio]
Guided Heart Meditation: Metta. This is a journey that you start when you’re inside yourself, and also this journey will continue within yourself.
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Stress
November 5, 2015Art Therapy
A mindfulness worksheet that invites you to explore and express what you feel through art, with reflection questions to begin. Download the PDF.
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Contentment
November 5, 2015Nature Gazing from Roots to Sky
A nature-gazing practice that follows a tree’s roots, trunk, and branches up to the sky, then back down again.
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Confidence
November 4, 2015Affirmations
Affirmations help us to develop a positive mindset and thus break down the barriers that negative thinking puts up in our day-to-day lives.
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Calm
November 3, 2015Prospects for a Clinical Science of Mindfulness-Based Intervention
Dimidjian and Segal ask where mindfulness-based interventions stand in clinical science, and what research could strengthen the evidence base.
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Happiness
November 3, 2015Activating the Parasympathetic Wing of Your Nervous System
By activating the parasympathetic wing of your nervous system (or PNS), you may draw on its natural cool-down response & help ease chronic stress.
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Confidence
November 2, 2015Acting with Intention
Setting an intention before beginning a task or activity can help guide your actions so that they are in line with your values.
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Motivation
November 2, 2015The Alternative Way
Have you ever thought that there could be two ways of doing anything? One is when you’re feeling burdened or it’s chore & the other, without a heavy heart.
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Contentment
November 2, 2015Conceptual and Methodological Issues in Research on Mindfulness
This article addresses unique conceptual and methodological issues posed by research on Mindfulness & Meditation; among which is first-person experience.
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Sleep
November 1, 2015Open Third Eye Chakra: Calm Sleep, Meditation, Balancing & Healing
It is the spiritual eye that seeks to see & know the truth in all things & that from the 6th of the 7 chakra we look at the world from all aspects of self.
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Sleep
November 1, 2015Aura Cleansing Sleep Meditation: 7 Chakras
A bedtime meditation with changing musical frequencies, described as clearing the aura and balancing the seven chakras. It complements, and does not replace, professional care.
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Relaxation
October 30, 2015Mindful Walking
Ground-Surfing (Mindful Walking). Use this portable method of getting present when you are in transition & feeling anxious as you walk from place to place.
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Blog
October 29, 2015Understanding The Science of Mindfulness
People have practiced mindfulness for thousands of years, and brain imaging now lets researchers study what happens in the brain during meditation. This page looks at two cited sources.
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Calm
October 27, 2015Guided Hypnosis
A worksheet on what to expect from a session with a professional hypnotherapist, and how to find one.
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Contentment
October 27, 2015Presence Through Our Palms
A grounding meditation with slow hand movements, for moments when you feel anxious, worried, overwhelmed, or lost.
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Relaxation
October 24, 2015The Power of Belly Breathing
Belly breathing uses the diaphragm, so the abdomen rises and falls with each breath. This worksheet walks through a short practice for sensing the difference.
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Focus
October 21, 2015Personal Intention Statements
A three-page worksheet for writing a personal intention statement: choose an area of life, check the values that resonate with you, draft your statement, and note the steps that could help you live it.
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Anxiety
October 20, 2015Big Mind [Audio]
Your mind has limitless space and capacity to accommodate virtually everything. It’s open like the sky, but it’s imbued, it’s filled with intelligence.
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Compassion
October 18, 2015Meeting Mindfulness with Kindness
A mindfulness worksheet for meeting a wandering mind with kindness: a ten-minute breath practice with a warm smile and the words I am here. I am enough.
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Calm
October 15, 2015Words for Mindfully Reconnecting
A worksheet of words and phrases, such as hitting pause, back to the breath and softening, that you can use to come back to the present moment when stress or resistance arises.
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Blog
October 15, 2015Are You Aware of Your Mindful Leadership?
Mindful leadership. It is leading with the idea that things be done with a purpose and for a purpose. Understand how to reach that purpose first.
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Blog
October 8, 2015Mindfulness at Work: How to Approach Workday Challenges Mindfully
being mindful throughout your workday can ease challenges and stresses that come up, which can make your workday and workplace calmer and easier to manage.
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