Beginners Archive

Mindfulness Breathing Exercises: Guide to Techniques and Benefits

Here are 6 mindfulness breathing exercises to help you reduce stress, improve sleep, uplift mood, and boost brain performance. Check it now!

Embody Mindfulness With This Grounding Meditation Script

This grounding meditation script is a simple body scan. Use it as inspiration for your own meditation practice, or use it to share mindfulness with others.

A Breath Meditation Script for Centering

Quiet the mind and come back to your center with this breath meditation script. Use this breathing meditation script yourself or when working with others.

Short Open Awareness Meditation Script

A guided meditation script for opening your awareness to whatever is arising: sounds, sensations, thoughts and feelings, met with curiosity rather than control.

A Mindful Breathing Script for Spaciousness

Discover freedom, ease, and presence with this mindful breathing script. Use this free mindfulness of breath script for yourself or to guide others.

Anchor Breathing to Experience Steadiness

In this anchor breathing script, we tether the mind to the breath in meditation for an experience of mindfulness, steadiness, and ease.

A Mindfulness of Emotions Script for Naming Feelings

Learn to name your feelings and relate to them more clearly. Use this mindfulness of emotions script to better understand emotions and build emotional intelligence.

A Walking Meditation Script for Deep Grounding

For this walking guided meditation, find a quiet place indoors where there is space to walk in small circles or choose a path or quiet open space outdoors.

A Relaxing Meditation Script Using Breath

This relaxing guided meditation script uses a gentle, extended exhale breath to calm both body and mind. Use it to guide others in mindfulness meditation.

100 Best Inspirational Mindfulness Quotes to Live By

Mindfulness quotes are short reminders of how, and why, to practice. Here are 100 to return to again and again.

Puppies Meditation

Puppies Meditation. Imagine a small child, or a puppy or kitten. Something that has absolutely no intention in this life other than to exist.

Guided Meditation Script “One Breath at a Time”

One Breath at a Time. The breath is a gentle, life-giving reminder that the conversation we are dreading or rehearsing isn’t happening now.

Sleep Meditation – Coming Home to the Breath

Sleep meditation – Coming home to the breath. Take a few moments just to relax the body. Coming into a place of stillness and ease.

“What the World Needs” Guided Meditation Script

Don’t ask what the world needs. Ask what makes you come alive and go out and do it. Because of what the world needs is people who have come alive.

Sky-like Mind

As you turn inward to the sky, and the sky-like mind, Remember, this is who you are. You are not the clouds, not the weather, not the storms, or the rain.

Past, Present, Future Guided Script

Past, Present, Future. Have you traveled back to an imagined past? Are you wondering or worrying about an imagined future? Notice. Quickly label it.

Fresh and New Guided Script

Fresh and New. Everything fresh, everything new, everything perfect. Notice everything without judgment. Stay open, curious, aware.

Sense of Sound – Guided Script

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.

Focusing Your Attention Using Breath

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.

Mindful Bathing

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.

Mindful Cleaning

Mindful Cleaning. Like doing dishes, cleaning grants us the time to step back from our active days and rest in present-time awareness.

Mindful Cooking

Mindful Cooking. Whether you’re making a quick meal or preparing a feast, use this exercise to ground yourself in the present moment.

Guided Meditation Script on Mindful Journaling

Mindful Journaling. This exercise is best to do in the morning and at night in order to start and end your day with mindfulness.

One Complete Cycle of Breath – Mindfulness Worksheet

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.

Open Awareness for Thoughts and Senses

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,

Using A Trigger For Mindfulness

Using A Trigger for Mindfulness. This guided meditation script enables you to make a habit of practicing mindfulness and awareness activities daily.

8 Mindfulness Exercises for Beginners (+Infographic)

8 mindfulness exercises for beginners +infographic. Simple meditations to reduce stress & improve sleep. Mindful breathing, body scans, and more.

The Importance Of Finding Quiet Time

Learn the importance of finding quiet time. Here are some simple mindfulness exercises that will help you appreciate the moments of quietness by yourself.

New: 100 Day Mindfulness Challenge

The new and improved 100 Day Mindfulness Challenge extends the 28 Day version to give you much more! Follow this free step-by-step program to guide you on your journey.

Top 10 Most Popular Mindfulness Worksheets

Our 10 most popular mindfulness worksheets cover a wide range of topics designed to help you. Download them for free here or get all 330 worksheets at a small fee.

Free Mindfulness Tests

Take our free mindfulness tests to reveal how mindful you actually are. These standardized tests can give an idea of what you should focus on.

Free Mindfulness Retreats

Mindfulness retreats are a unique experience. If you can’t visit a meditation center, you can organize your own free mindfulness retreat at home.

New: Free Meditations For Anxiety

Anxiety can fully take over your mind and body. Increase clarity and ease of being with mindfulness practice and our free meditation for anxiety.

Free ‘Mindfulness For Beginners’ Guides & Journal

If you’re just entering the world of mindfulness practice, here are some free mindfulness for beginners guides & journals to get you started on your way.

Introducing: Free Audio Transcripts

Introducing free audio transcripts for our guided meditations and mindfulness exercises to help you focus, gain clarity, and increase mindfulness.

Free Guided Visualizations

If you need help in practicing the techniques of mindfulness, try our free guided visualizations to help you find perspective and be in the moment.

Headspace Meditation: Getting Started

A video on getting started with meditation using the Headspace app, a third-party meditation app.

Meditation – An Outline

“Meditation – An Outline” follows the tradition of Theravada Buddhism to get you started with the practice of meditation. Read it now!

Mindfulness Test

Take this mindfulness test to reflect on how mindful you are in your daily life.

The Wisdom of Animals [Video]

A short video from The School of Life on what the animal kingdom, with its simple life, can show us about wisdom.

• Cory Muscara

Simple Mindfulness Strategy – Take 5

A simple mindfulness strategy from Cory Muscara that you can use in daily life.

5 Steps Towards True Meditation

How can we quiet a mind that is so full of thoughts and opinions? How can we meditate? Here are five simple, yet effective steps towards true meditation.

Mindfulness Story

This mindfulness story illustrates the 4 simple steps to practicing mindfulness. Meditation can unwind your mental/emotional stress if done properly.

Practice: Hunger Mindfulness

Ken Wilber presents the practice of hunger mindfulness in this video, including how you might take the attitude of an observing self.

20 minute Guided Mindfulness Exercise

A 20-minute guided mindfulness exercise, designed to help calm a busy mind at the end of the day, best done sitting upright.

Your Free Mindful Life Design Worksheet

A free worksheet for reflecting on your life as it is now and planning how to bring mindfulness into your daily routine.

• Joseph Goldstein

Foundations of Mindfulness Practice

Audio talk and transcript by Joseph Goldstein on the foundations of mindfulness practice, including the Buddha’s teaching on the four foundations of mindfulness.

How to Reverse Aging

Michio Kaku, in a Big Think video, on whether telomerase could reverse aging. In his view it is a significant finding but not a fountain of youth.

“A New Earth” [Video]

At a retreat in Costa Rica in 2004, Eckhart Tolle talks about how he named his book “A New Earth.”

How We Create Serendipity [Video]

Juxtaposition is the basic formal operation of synchronicity. The space where serendipity lives, the space which we associate with creativity.

Elizabeth Gilbert: Her Spiritual Journey

Elizabeth Gilbert reflects on spiritual enlightenment & her own spiritual journey. She says spiritual self-discovery doesn’t have to happen through travel.

The 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.

F*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!”

The Source Of All Trust

In his talk on how to regain trust, Eckhart Tolle emphasizes the importance of awakening to our depths and coming home to the now, being connected & home.

The Weakness of Strength

According to The School of Life's Weakness of Strength theory, it is impossible to have strengths without weaknesses. This idea reminds us that there are no perfect people.

Mindfulness with Jon Kabat-Zinn

This mindfulness meditation session with Jon Kabat-Zinn deals with the importance of pure awareness, starting with proper breathing techniques.

Thich Nhat Hanh – The Art of Mindful Living

Learn the art of mindful living from Zen meditation master Thich Nhat Hanh, who shows how to bring love and mindful awareness into our daily experience.

Sam Harris: Journey to Atheism Sparked by 9/11

In this interview, Sam Harris describes how the September 11 attacks shaped his criticism of religion and talks about his own meditation practice.

The 12 Myths of the Mindfulness Movement [Audio]

[ai_playlist id=”200058″] The 12 Myths of the Mindfulness Movement, by Diana Winston: So, I’ve had the pleasure of many, many years practicing mindfulness, and then being ultimately involved in the exploration of mindfulness as it becomes a larger part of our culture, and turns into a movement in the West. And so, because of that, […]

Wisdom

What does it really mean to be wise? Find out how wisdom relates to various concepts such as realism, gratitude, politeness, self-acceptance, etc.

The Monopoly of Life

A video built on John Ortberg's speech 'It all goes back in the box,' which compares life to a game of Monopoly and asks what really matters.

An Evening with Ajahn Brahm [Audio]

A recording of An Evening with Ajahn Brahm, with the full transcript. Ajahn Brahm is a British Theravada Buddhist monk and the abbot of Bodhinyana Monastery in Serpentine, Western Australia.

Thanissaro Bhikkhu – Just This Breath [Video]

A dhamma talk by Thanissaro Bhikkhu on putting all our focus and attention on the breath in meditation practice, published February 22, 2014, with the full transcript.

Two-Minute Meditation

A two-minute film and narration from The School of Life, inviting a little moment to restore calm and confidence.

4 Beneficial Meditation Techniques for Beginners

Daily life can be a challenge, though some have found meditation as a means to cope. For those that are unsure of how to practice it, become aware of a few easy meditation techniques. Every minute of meditation can release stress and focus the mind. Take a Walk Before moving, become aware of the body as […]

Mindfulness For Beginners

First off, congratulations on your decision to enhance your personal growth through this mindfulness for beginners! This is something you are doing for yourself and your well-being so make a commitment to schedule formal times to practice these exercises just as you would other important appointments. It is easy to lose enthusiasm and dedication to […]

Sam Harris: The Self Is An Illusion

According to Sam Harris, consciousness is what it’s like to be you and the self is an illusion, a thinker of thoughts in addition to the thoughts. What one of the problems we have in discussing consciousness scientifically is that consciousness is irreducibly subjective. This is a point that many philosophers have made – Thomas […]

Study Guide on the First Stage of Awakening

A free study guide by Thanissaro Bhikkhu on stream entry, the first of the four levels of awakening in the Pali Canon: the practices that lead to it and the experience and results of it.