Mindfulness Exercises and Meditation Techniques

Tranquil Breathing

Welcome to Day 2 of FitMind Meditation Program. Tranquil Breathing is not a typical meditation but rather a technique that would be used at the beginning of every session moving forward.

Meditation Basics

Meditation is the act of improving our brain’s software programming through applied mental training. Learn more about Meditation Basics here.

Finger Switching

Meditation is in your hands. Let your fingers do the meditating. Learn the finger switching on this FitMind Meditation Program.

Breath Focus A

Breath Focus A is part of the FitMind Meditation Program. “To master our breath is to be in control of our bodies and minds.” - Thich Nhat Hanh.

Head Switching

Mental fitness, the practice of actively improving the mind, is the next major health revolution. Learn head switching on this FitMind Meditation Program.

Breath Focus B

Breath Focus B is part of the FitMind Meditation Program. “To master our breath is to be in control of our bodies and minds.” - Thich Nhat Hanh.

Body Scan A

Body Scan A is part of the FitMind Meditation Program. It is designed to help you feel and bring awareness to the myriad of sensations throughout your body.

Breath Focus C

Breath Focus C is part of the FitMind Meditation Program. “To master our breath is to be in control of our bodies and minds.” - Thich Nhat Hanh.

Body Scan B

Body Scan B is part of the FitMind Meditation Program. It is designed to help you feel and bring awareness to the myriad of sensations throughout your body.

Breath Focus D

Breath Focus D is part of the FitMind Meditation Program. “To master our breath is to be in control of our bodies and minds.” - Thich Nhat Hanh.

Repeated Phrase A

Repeated Phrase A is part of the FitMind Meditation Program. On this session we'll be doing sitting strong determination, trying your best not to move.

Breath Focus E

Breath Focus E is part of the FitMind Meditation Program. “To master our breath is to be in control of our bodies and minds.” - Thich Nhat Hanh.

Repeated Phrase B

Repeated Phrase B is part of the FitMind Meditation Program. On this second repeated phrase meditation, we can focus on finding joy in the practice.

Flexible Awareness

There are different ways of being aware in meditation. Flexible Awareness is a type of awareness in which you follow a single car, but more loosely.

Noting A

Noting A is part of the FitMind Meditation Program. It is necessary to change how we understand and relate to thoughts through meditation.

Noting B

Noting B is part of the FitMind Meditation Program. It is necessary to change how we understand and relate to thoughts through meditation.

Noting C

Noting C is part of the FitMind Meditation Program. It is necessary to change how we understand and relate to thoughts through meditation.

Noting Gone

We turn our awareness into vanishing of sensations rather than arising of awareness. This practice of Noting Gone is specially useful for gaining insights.

Just Being

This FitMind Meditation program is about Just Being. Our human psychology permits you two ways of living: Doing Mode and Being Mode.

Emotional priming depends on the degree of conscious experience. At a high level, meditation strengthens the part of your brain responsible for willpower, rational decision-making, focus, and emotional

Glimpse

Glimpse is a new technique that might be quite interesting for some people. This so-called Glimpse practice can take some time and patience.

Aware of Awareness

Are you aware of awareness? By experiencing different states of awareness, you're becoming familiar with the vast terrain of consciousness.

Headless Way

Headless Way asks us to closely examine our subjective reality, turning attention back on itself to see into the true nature of awareness.

Self-Inquiry A

Self-inquiry A is part of FitMind Meditation Program. It helps us get to know ourselves better and begin to shed unhelpful stories that the mind constructs.

Yoga Nidra

Learn Yoga Nidra from our FitMind Meditation Program. It is a practice of conscious relaxation and also known as yogic sleep.

Self-Inquiry B

Self-inquiry B is part of FitMind Meditation Program. It helps us get to know ourselves better and begin to shed unhelpful stories that the mind constructs.

Reflection on Mortality

Reflection on Mortality - this meditation technique might be heavy but it's a worthwhile exercise. Meditating in depth can change the way we view life.

Self-Inquiry C

Self-inquiry C is part of FitMind Meditation Program. It helps us get to know ourselves better and begin to shed unhelpful stories that the mind constructs.

Actualism

Actualism is the final foundational FitMind program. This meditation will improve our brain’s software programming through applied mental training.

Bonus 5-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 5-minute meditation from FitMind.

Bonus 15-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 15-minute meditation from FitMind.

Bonus 20-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 20-minute meditation from FitMind.

Bonus 30-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 30-minute meditation from FitMind.

Bonus 45-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 45-minute meditation from FitMind.

Bonus 60-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 60-minute meditation from FitMind.

Lucid Dreaming Induction

Beyond getting a good night of rest, we can also learn from our sleep in the form of dream recall. Learn more about Lucid Dreaming Induction here.

RAIN

RAIN meditation is a practice that can be used with any content of mind but typically applied to unpleasant, uncomfortable, or upsetting material.

Refreshing

In mindfulness practice, you learn to train and work with this tool in an intentional, focused way. Listen to this Refreshing Meditation from FitMind.

What the World Needs

We’re often focused on the wrong things, so instead of asking what the world needs, ask yourself what makes you alive. Explore it through our mindfulness exercises.

The Power of Gratitude for Sleep

Reduce your agitations when catching sleep. Arouse your thoughts of thankfulness. Bring happiness to your life by the power of gratitude for sleep.

Starting the Day with Gratitude – Meditation

Before your mind wakes up completely every morning, create a blank canvas. Clear your mind starting the day with a gratitude meditation.

Sleep Appreciation – Meditation

Allow your body and mind to drift into complete and total rest; letting go of any visuals in your mind’s eye as you do the sleep appreciation meditation.

Sharing Gratitude – Meditation

Feel the gratitude growing and becoming brighter and brighter with each beat of your heart as you do the sharing gratitude meditation.

Mind Appreciation – Meditation

To focus the mind, allow the body to become as relaxed as possible for the sake of delving deeply into the mind as you do the mind appreciation meditation.

Mental Subtractions of Positive Events

Imagine what your life would be like now if you hadn’t experienced the positive events, and affirm them by doing this unique mental subtraction meditation.

Making Room for Gratitude – Meditation

How does it feel to be grateful? Throughout our busy lives, we often lose the chance to find stillness. Do this making room for gratitude meditation.

Heart-Centered Gratitude – Meditation

We often take the heart for granted without noticing all of the work it does for us. Connect with your heart, do the heart-centered gratitude meditation.

Gratitude – Meditation

Say “Thank you” to all the people, to all that is around you and part of you. Find and discover that in gratitude, you care about so much more.

Filling Your Cup – Meditation

Do you think you feel empty and forgotten to appreciate things in your life? You can always come to this special place in your heart and fill your cup.

Experience Gratitude

Has gratitude been unrecognized or forgotten? Your experience with gratitude can help to recognize where it has been present and unrecognized.

Ending the Day with Gratitude

Be mindful of the events that happen in your life. To keep the important experiences which make you happy well remembered, end the day with gratitude.

Day 7 Gratitude

Allow yourself to feel benefited from the gift of gratitude. Allow yourself to feel appreciation. This is Day 7 gratitude.

Daily Practices for Love and Happiness

Everyone wants to be loved. There is no one who does not want love. The same is true for happiness. Here are some daily practices for love and happiness.

Body Appreciation – Meditation

Inspire gratitude by helping the body connect in unity with the mind. Offer thanks to your unique body as you do the body appreciation meditation.

Appreciating the Little Things

Begin to take notice and appreciate the little things around you. Even these little things offer us a chance to live in the present moment.

12 Intentions of Gratitude

See if you can take an inventory of the things for which you’re grateful. This meditation samples 12 intentions of gratitude.

Hardwiring Happiness: Meditation

As we struggle to find happiness, we discover the importance of peace, love, and contentment. Let us hardwire our happiness through this meditation.

Breathing Space

The Breathing Space meditation defines the parameters of relaxation. It teaches your body to be calm in its stillness, and your mind to wander freely.

Tension Release, by Vidyamala Burch

Stress and tension can cause aches and pains all over the body. This short meditation will release you from suffering and leave you feeling refreshed.

The 3 Minute Breathing Space Meditation

Breathing space meditation is always being taught in mindfulness. Why do we need to return to breathing when we need space? Being aware of breathing brings a lot into focus, like a sense of acceptance

Three Minute Mindfulness of Sounds Meditation

This three minute mindfulness of sounds meditation will guide you through a process of becoming mindful of sounds. You can do this anywhere and anytime.

Gentle Mindful Yoga

Gentle Mindful Yoga begins with the centering, followed by a series of postures and movements, and concludes with a relaxation and a meditation.

Evening Affirmations of Gratitude

Affirmations offer inspiration and support. “I am grateful for the gifts I receive from others” is an example of the evening affirmations of gratitude.

Big Mind Guided Meditation

Guy Armstrong leads a big mind guided meditation. Good for calmness and relaxation, enforcing mindfulness and liberating consciousness.

The Magic of Awareness – Meditation

I suggest to low down the volume of this audible in order to gain the best experience of meditation as Anam Thubten brings you the magic of awareness.

Embracing Each Moment – Meditation

Anam Thubten leads a guided meditation for embracing each moment. I will abide with a mind imbued with gladness, abundant, exalted, immeasurable.

Meditation – Nine Breathing Exercises to Release Dead Energies

Anam Thubten leads a meditation: 9 breathing exercises to release dead energies. Dead energies are frozen energies such as staled emotions, stuck thoughts.

Guided Heart Meditation

Anam Thubten leads the guided heart meditation, to remind the memories of the heart, compassion, and loving-kindness, and awaken the heart.

Metta For the Difficult

James Baraz leads us to understand the Metta for the difficult. When our realities don’t match with other’s, this causes hatred and confusion.

Strong Back, Soft Front

Frank Ostaseski says to live in this world, we need a strong back and that is not enough. We need a soft front. Usually, we have it the other way around.

Connecting with the Earth

Phillip Moffitt leads a meditation to appreciate the body and connecting with the earth element: it's textures, weight, & firmness.

Knowing that Attention is Present

Phillip Moffitt leads a meditation to attention mindfulness awareness, to be mindfully aware of the occurring, to know the occurrence of the present.

Being Present for Whatever Arises

Phillip Moffitt leads a meditation to be present for whatever arises or is occurring. To live in the current moment and be present without judgment.

Relieving Stress

Sean Fargo leads a meditation to relieve stress. Instructing the body and mind to mindfulness, relaxing and feeling without judgment.

Simply Stopping

Sean Fargo teaches meditation beginners to practice simply stopping. Breathing in and out, to be simply still and present at the moment.

Deep Relaxation For Sleep

David Gandelman leads a deep relaxation meditation for sleep. David Gandelman is the founder of Grounded Mind, host of the Energy Matters Podcast and teaches meditation at Cornell University.

Grounded Silence

David Gandelman a meditation expert and an exceptional guide bring you Grounded Silence meditation audio to help you experience mental calmness.

Letting Go Of Seriousness

David Gandelman leads a meditation about letting go of seriousness, seriously? Seriousness can be stifling to meditation practice, so, letting go can be beneficial because it opens wellsprings of joy.

Wishing Ourselves And Others Well

Taking the time to wish ourselves and others well can be a powerful tool for achieving greater peace and serenity. This guided mindfulness exercise will show you how.

Whole Body Breathing

Improve your calm by doing this whole body breathing meditation. Close your eyes, feel the weight of your body, sit upright and relaxed.

Walking Meditation

This walking meditation by Sean Fargo is suitable to bring along while walking to a park or somewhere where there’s no or fewer people and noise.

2 Minutes of Mindful Breathing

With just two minutes of mindful breathing meditation, you can recenter & recharge for the rest of your day. Check out this free guided mindful breathing!

Three Mindful Breaths

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Mindfulness meditation can be as simple as taking 3 deep, mindful breaths. In this free mindfulness exercise, Sean Fargo teaches us how to breathe mindfully.

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