2,000+ Free Mindfulness Exercises

Lesson from Nature, Soulmate Attraction

Soulmate Attraction (Binaural Beat)

Attracting your soulmate is possible with mindfulness. This binaural beat will help you reach the grounded, fully present state necessary Read More
Mindfulness exercise, Judging Mind, no self no problem

Fear of Public Speaking

Our perceptions are unreliable, subjective and impermanent. Ajahn teaches how different audience perceive, and why public speaking is terrifying. Read More
Ending the day with gratitude

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 Read More
4 Minute Meditation by Tara Brach, Mindfulness Meditation

4 Minute Meditation

With this guided 4-minute meditation by Tara Brach, you can begin incorporating mindfulness into your life right here and now. Read More
mindfulness exercises guided meditation 10

Heartfulness Meditation

Wes Nisker leads a heartfulness meditation. To arouse compassion and love to the world we inhabit, to imagine the earth Read More
Nowness Wholeness Allness Oneness

Nowness Wholeness Allness Oneness

Rick Hanson talks about the four words- Nowness, Wholeness, Allness, and Oneness. Let go of the past, future, and present. Read More
Nature of Awareness

The Importance of Appreciating our Benefactors

James Baraz tells a story about the importance of appreciating our benefactors. These mentors and inspirations should be considered streams Read More
Refreshing

Refreshing

In mindfulness practice, you learn to train and work with this tool in an intentional, focused way. Listen to this Read More
Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 4/5

Rona Kabatznick leads Part 4 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's Read More
Practicing with Darkness and Light at the Winter Solstice

Practicing with Darkness and Light at the Winter Solstice

In this meditation practice, Donald Rothberg talks about embracing the darkness and inviting in the light especially in this time Read More
Two kinds of happiness

Two Kinds Of Happiness

Tara Brach talks about the topic Two Kinds of Happiness. The Buddha said I teach one thing only, and that Read More
The Power of Gratitude for Sleep

The Power of Gratitude for Sleep

We're not always aware what blessing a good night's sleep actually is. Through mindfulness exercise, bring happiness to your life Read More
Mind Appreciation – Meditation

Mind Appreciation – Meditation

To focus the mind, allow the body to become as relaxed as possible for the sake of delving deeply into Read More
Undoing Mental Knots

Undoing Mental Knots

Anam Thubten explains that we all have the desire to be free from a troubled existence. And undoing of mental Read More
Appreciating the Little Things

Appreciating the Little Things

Begin to take notice and appreciate the little things around you. Even these little things offer us a chance to Read More
Hardwiring Happiness: Meditation

Hardwiring Happiness: Meditation

As we struggle to find happiness, we discover the importance of peace, love, and contentment. Let us hardwire our happiness Read More
loving kindness meditation

Loving Kindness Meditation

This meditation is the loving-kindness meditation by Kristin Neff. It's meant to generate feelings of goodwill and kindness both for Read More
Mindfulness meditation

Pain in Meditation & Daily Life, 2/4

Ines Freedman leads Part 2 of guided meditation about Pain in Meditation & Daily Life. Ines Freedman had a condition Read More
Spiritual Journey

Spiritual Journey

Donald Rothberg leads the spiritual journey meditation towards perfecting mindfulness. To look deeply to oneself takes more courage than the Read More
Sleep Appreciation – 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 Read More
Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

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 Read More
Equanimity and Faith

Equanimity and Faith

Sharon Salzberg talks about Equanimity and Faith. Equanimity is the evenness of mind, especially in difficult circumstances. Develop a mind Read More
True Wisdom Of The Eagle And Condor

True Wisdom Of The Eagle And Condor

Spring Washam talks about the merging of wisdom and compassion: True Wisdom of the Eagle and Condor. How one grows Read More
mindfulness exercises

Deep Epsilon Sleep (Binaural Beat)

Binaural Beat for Deep Epsilon Sleep. Binaural beats are auditory illusion perceived by the brain when two different tones are Read More
balance guided meditation

Mindfulness & Pain 5: Balance and Guided Meditation

Discover ways in redirecting the attention as a way of balancing coming out of the pain in Mindfulness & Pain Read More
How Do We Relate to Time Itself?

How Do We Relate to Time Itself?

The theme of this meditation is exploring our relationship with time. Everything is born in seasons of time. Cultures are Read More
Right speech

Right Speech

Joseph Goldstein talks about Right Speech. Right thoughts and understanding is the 3rd of the 8-fold path to awakening. It Read More
Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Impermanence Fading Away and Letting Go

Gil Fronsdal leads an Anapanasati Impermanence Fading Away and Letting Go. Check-in with your body how are you feeling right Read More
Empathy

Empathy: Its Nature, What Makes It Hard, and How to Develop It

Donald Rothberg talks about empathy: its nature, what makes it hard and how to develop it. Empathy is the ability Read More
Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Noticing Ease and Effortlessness

Gil Fronsdal leads an Anapanasati Noticing Ease and Effortlessness. Settle in your body, put it at ease. Put your mind Read More
Mindfulness meditation

Developing Compassion

Jack Kornfield talks about Developing Compassion. The Buddha said the freedom of the heart is love. Compassion is the quivering Read More
Flowering of Compassion

Trust In Being The Knowing

Ajahn Sumedho talks about Trust in Being the Knowing. That intuitive intelligence may include both right and wrong at the Read More
Sacred body

Strong Back, Soft Front

Frank Ostaseski says to live in this world, we need a strong back and that is not enough. We need Read More
Embracing Each Moment

Embracing Each Moment – Talk

Anam Thubten talks about how embracing each moment 'as it is' leads to concentration and worry-free living vis a vis Read More
Transforming the Jaudgmental Mind

Transforming the Judgmental Mind

The judgmental mind works in a very selective manner. Donald Rothberg explores the nature of the judgmental mind and gives Read More
Patience

Patience

One of the important qualities of Mindfulness Practice that supports us tremendously is that of Patience. Gil Fronsdal talks about Read More
mindfulness exercises guided meditation 14

Peaceful Meditation

Jack Kornfield leads Peaceful Meditation to those mostly beginning in the practice of meditation. He teaches to feel the breath Read More
mindfulness exercises guided meditation 2

Tranquil Guided Meditation

Ajahn Sumedho leads a tranquil guided meditation about Samadhi which is an intense concentration that increases awareness and mindfulness and Read More
Being Present

Being Present

Sharon Salzberg explores intimacy within the context of how we relate to ourselves in Being Present. How do you relate Read More
Settle the heart

Settle the Heart First

Gil Fronsdal talks about Settle the Heart First. Rest in the calm of peace first and settle the heart before Read More
Nature of Awareness

Mind Like Fungi

A very fascinating talk "A Mind Like Fungi" by Ajahn Amaro takes you into Buddhist perspective. It talks about the Read More
The Magic of Awareness, Poetry Beauty and Art

This Precious Human Life

Kate Munding shares how we can make the little moments in life become a different experience. That preciousness of human Read More
Breathing Spirit Into Form

Breathing Spirit Into Form

Ajahn Sumedho talks about Breathing Spirit Into Form. Conceit changed a lot of form in Buddhism tradition. We are here Read More
Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Relaxing the Mental Formation

Gil Fronsdal leads an Anapanasati Relaxing the Mental Formation. Allowing the peripheral awareness, become aware of what's happening in the Read More
Bonus 30-minute Meditation

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 Read More
big sky meditation

Big Sky Meditation

In this free guided meditation, Jack Kornfield helps us achieve a broad state of awareness as vast as the open Read More
Lesson from Nature

Nature: Woodland Bridalway

Nature Sounds: Woodland Bridalway. Walking through woodlands, you listen to horses coming by and from the nearby barn. You hear Read More
Nature of Awareness

Melting Into Love

Anam Thubten urges us to melt into love. Our mind is like water. Its nature is to flow and pristine, Read More
Gratitude and gladness

Gratitude and Gladness

Open to the sense of gratitude and gladness. Explore what these experiences are like and how it has the power Read More
Nature of Awareness

What Are We Doing Here?

Ajahn shares wisdom about how the Buddhist teachings of enlightenment have a purpose in the world. Much about our own Read More

The Power of Mindfulness Exercises

Though the term mindfulness might sometimes feel to be a relatively new term to arrive in collective consciousness, it is a practice that has been understood for centuries in other countries and communities of the world. While Western society as a collective is only just beginning to scratch the surface of what mindfulness really is and the widespread implications it has, Buddhists and Hindus have understood its powers for thousands of years, seeing mindfulness as a potent tool for transformation and deeper life understanding.

For reasons that are quite understandable, more and more people are starting to explore this powerful practice as the fast-paced and highly interconnected world is leaving us feeling more disconnected from ourselves and from the world around us. As we begin to tap into our own personal mindfulness practice, we begin to intuitively understand how and why this teaching has held strong throughout millennia.

Observing the Nature of Reality

Mindfulness calls us to take a closer look at the present moment – exactly as it is. Through our direct experience, with preconditioned beliefs and ideas set aside, we expand our field of awareness by observing whatever we can sense in this very moment. Some of the ways we can tune into the present moment mindfully include basic techniques such as:

  • Drawing awareness to the breath
  • Witnessing thoughts and emotions without attachment
  • Observing bodily sensations, both surface and visceral
  • Tuning into each of our five senses without judgment and without seeking anything in particular
  • Compassionately and non-judgmentally interacting with whatever is present in the moment

Though it might at first seem simple, the truth is that it is and it isn’t. Much of the world, and the majority of the Western world specifically, has not been raised to interact with the world in a mindful way. It is a concept and a way of being that has not yet influenced most societies on a major scale. Learning to tune into the world mindfully is therefore a big step for many people and as such, it is a slow and continually evolving process. Mindfulness is a completely different way of being than most of us are used to and this is what can make it appear challenging.

However, with that said, it is a simple practice that once explored in a meaningful way has countless benefits, extending outwards from the core of our being like a ripple in water. Not only does everything in one’s immediate life change, so too does the surrounding environment. By quietly beginning to observe the stories we tell ourselves and tune into the assumptions we make about the world around us, we start to gain power over our thoughts, unveiling the true potential of mindfulness.

The Power of the Mind

While it might be commonly thought that our thoughts are a product of who we are, the assumption deserves deeper exploration. In mainstream Western culture, we often don’t probe our thoughts, leaving them to direct the show of our lives. We take them on as if they are our own, allowing them to speak for who we are. These unexamined thoughts influence our beliefs and our actions and the external world reflects back whatever energy we are radiating outwards. 

Mindfulness practice helps us to observe the opposite – to understand that our thoughts are not, in fact, an expression of who we truly are. Instead, our thoughts are viewed as separate energy bodies that do not belong to us. Though they are largely formulated by residue from our personal history and from the culture of our human and societal collective at large, our thoughts are not ultimately fixed and they are not “true” in any absolute sense.

When left unchecked, the conditioned and habitual mind makes all of our executive decisions. Through mindful observation of these mental movements, we begin to take some of that power back. When thoughts arise suggesting words to be said and actions to be taken, mindfulness intervenes as our ability to quietly observe the rest of that experience. At any moment, we might silently, compassionately, and non-judgmentally inquire:

  • What is arising in the silence?
  • What sort of energy is observable in the mind?
  • How does the physical body feel right now?
  • Is there movement towards or away from something?
  • What feelings or emotions are present within me right now and where?

Without seeking clear answers, mindfulness provides space for pure awareness of the present moment to arise. When we are mindful, we might pick up on subtle energies and deeper insights that the mind might not normally wish to address, such as:

  • Unhealthy decisions made based on cravings
  • Avoidance of opportunities for growth based on fear
  • Repressed emotions influencing our actions and decisions
  • Attachment patterns resulting from fear of being alone
  • Judgment of others to avoid looking within
  • Fear of being unloved, unaccepted, or rejected

These are only just a few of the infinite insights that can arise from mindfulness practice. While we might also be able to witness some of these ideas or notions without practicing mindfulness consistently, they resonate on a deeper level when we observe them from the heart space rather than from the mind. When we are quiet and approach whatever is present without rationalization, fear, or judgment, the power these observations hold is exponentially greater than when deduced from mental analysis. What we then come to know holds true power to transform our lives.

The Healing Powers of Mindfulness Exercises

Once we have tapped into mindful exploration of the self, mindfulness has the power to heal on numerous levels. As a human collective, we are beginning to understand how interconnected the mind and body really are, making mindfulness practices incredibly beneficial for physical ailments. On the level of the human body, mindfulness has countless positive benefits, including:

  • Reduction of one’s experience of pain, nausea, and fatigue
  • Lowered levels of the stress hormone, cortisol
  • Increased levels of GABA (gamma-aminobutyric acid), a calming brain neurotransmitter
  • Increased gray matter density in brain regions associated with emotional regulation, learning, memory, and perspective
  • Improved sleep habits and reduction of insomnia
  • Improved immune system functioning
  • Reduced blood pressure and lowered risk of heart disease

On a mental and emotional level, the potential for mindfulness to transform is just as powerful. As we start to observe the habitual patterns of the mind, we gain greater awareness and subsequent control over our thoughts and our responses to life. This heightened awareness, paired with the effects that mindfulness has on the physical body (such as reducing stress hormones and influencing the brain), is a large part of what leads to transformation of mind. Regularly observed effects of mindfulness practice include:

  • Greater capacity for focus and attention
  • Greater acceptance for the present moment
  • Deeper insights and powerful realizations
  • Deeper sense of connection to self and to the world around
  • Greater overall experience of peace and harmony

Mindfulness touches each individual in a different way. Where there is authentic willingness to open ourselves up to whatever exists in the present moment, there is great potential for transformation. Insights and growth cannot be forced, however; rather, when we surrender to whatever exists, wisdom unveils itself.

“Vulnerability is the birthplace of innovation, creativity and change.”

- Brené Brown -

The Path of Presence

In her poem ‘When Death Comes’, Mary Oliver writes:

When it’s over, I want to say: all my life
I was a bride married to amazement.
I was the bridegroom, taking the world into my arms.

Mindfulness is, in essence, this sort of movement through, or interaction with, life. It is a wholehearted acceptance of whatever exists; it is a path of presence. As we learn to become more mindful in our everyday lives, not solely when in moments of meditation, we start to understand what it means to live in the present moment. Though feelings, thoughts, and emotions will continue to arise, our relationship to them changes. We become more curious about everything that exists in the present moment. Tendencies to judge, suppress, or reject things we ‘don’t like’ or deem to be ‘bad’ begin to lessen; instead, we practice the art of quietly sitting with whatever appears to be happening.

Exploring the Power of Mindfulness

We can explore the power of mindfulness is numerous ways. From sitting meditations to written, reflective free mindfulness exercises, the paths of transformation through mindfulness are numerous and intertwining. Here are a few ways to explore the power of this practice.

1. Mindful Self-Inquiry

Even though mindfulness is commonly associated with meditation, mindful reflection on our observations can help to enhance our understanding of the mind and the ultimate nature of reality. To practice, take some quiet time to sit with these questions or to write down your answers. Let whatever comes come with judgment or analysis. Inquire:

  • What do you believe about yourself? Why do you believe these things, and would you label them as “truth”? Are these beliefs fixed or fluid?
  • What exists within your body right now? As you draw your attention to a particular sensation, does the sensation change at all? If you draw your attention away from this area, does the sensation change at all?
  • If you were to wipe the slate of your personal story clean, what would remain? What can you observe in the silent space created when all stories, beliefs, and ideas falls away?

2. Emotional Awareness and Acceptance

When difficult emotions rise to the surface, we often struggle to accept them. Part of the freedom that arises from mindfulness comes when we learn to accept whatever exists – “good” or “bad.” When emotions arise, practice:

  • Taking a step away from the outside world but sitting comfortably in an upright position and tuning into whatever is present. Note any stories or plot lines weaving themselves through your direct experience; tune into the raw sensation instead.
  • Note the emotions that are arising by simply labelling them, “anger,” “grief,” “irritation,” or whatever may be applicable. Refrain from attaching the I-self to these energies.
  • Draw your attention to the heart space, opening yourself up compassionately to whatever your experience is. Mindfully ease any judgment that arises and simply allow yourself to be right where you are without attaching to the energy that is there.

3. Become the Observer

We spend countless hours thinking – thinking about what we want to do next in life, thinking about ourselves, others, and the world, and thinking about everything we pass by in our lives. Left unchecked, thinking runs our lives.

  • Practice becoming the observer of your thinking by watching your thoughts as if they were weather patterns. Like the weather, thoughts move constantly, and as we begin to become more aware of their impermanence, they loosen their grip on our beliefs and our actions. When thoughts arise, simply acknowledge them by silently whispering, “I see you,” and then letting them go. Acknowledge and release. Acknowledge and release.

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.

>