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Art Therapy, Wise Effort

Wise Effort

Marcia Rose talks about the 3rd factor of enlightenment: wise effort. Wise effort is so intricate to energy, i.e., ever ...
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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 ...
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Gratitude

Gratitude – Meditation

In this meditation say "Thank you" to all the people, to all that is around you and part of you ...
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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 ...
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How To Be An Earthling

How To Be An Earthling

Wes Nisker talks about the topic How To Be An Earthling. Earthlings, what are we doing here? Wes explores our ...
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mindfulness exercises guided meditation 9, Compassionate Body Scan

Compassionate Body Scan

Kristin Neff leads a meditation called the Compassionate Body Scan. It takes about 20 minutes to complete. Start with getting ...
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Lesson from Nature

Nature: Lazy Summer Day

Nature Sounds Series: Lazy Summer Day. You find yourself enjoying the soft rain as it fell on a warm summer ...
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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 ...
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The art of renunciation

Art Of Renunciation

Joseph Goldstein talks about The Art of Renunciation. Renunciation, goodwill, and compassion; these liberate you from afflictions of sense desires ...
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Nature of Awareness

The Force of Harmony

Ajahn explains each of us has a force to contribute to the environment. To do good and let go of ...
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The Floodlights Of Awareness

The Floodlights Of Awareness

Ajahn Sumedho talks about The Floodlights of Awareness that can help you become aware and secure as you navigate through ...
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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 ...
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Mindfulness meditation

Mindfulness & Pain 4: Balance and Equanimity

Oren Sofer talks about Balance and Equanimity as Part 4 of Mindfulness and Pain. Wisdom and Balance are the two ...
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Mortality and the Poignancy of Life

Mortality and the Poignancy of Life

Matthew Brensilver says that if we are unafraid of death, life would be more open. Further, he reflects on the ...
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Mindfulness for holiday stress

Seven Factors of Enlightenment

Guy Armstrong discusses the 7 factors of enlightenment. These are mindfulness, investigation, energy, rapture, calm, concentration and equanimity ...
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Lesson from Nature

Nature: Dusk at the Oasis

The orange sky reflects the setting sun. You find yourself peacefully listening at Nature: Dusk at the Oasis. Soothing winds ...
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Mindfulness for holiday stress, generosity, surrendering to life

Surrendering to Life

Many people try to find the answer to the suffering of human life. In parallel, the entire Buddha's teaching deals ...
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The 3 Minute Breathing Space Meditation

The 3 Minute Breathing Space Meditation

Why do we need to return to breathing when we need space? Being aware of breathing brings a lot into ...
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Mindfulness meditation

Talk: At Once Here and Disappearing

Frank Ostaseski talks about At Once Here and Disappearing. Life and Dharma is a package deal. He talks about the ...
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Nature of Awareness

Sacred Fertilizer

Sacred Fertilizer- sometimes we need a powerful dose of challenges, tribulations, crisis such as loss of loved ones or unbearable ...
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Wishing Ourselves And Others Well

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 ...
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Mindfulness meditation

Practicing For Oneself Is Complicated

Matthew Brensilver talks about doing Dharma Practice for Oneself is Complicated. But doing it for the benefit of all beings ...
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Mindfulness for holiday stress

The Attitude In Awareness

Relax, observe, and allow. These 3 are the guidelines for the proper attitude in awareness meditation. Guy teaches to strike ...
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Mindfulness meditation

Decrease Stress (Binaural Beat)

Binaural Beat to Decrease Stress. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness for anxiety

Mindfulness, Addiction & Recovery 3/5

This is Part 3 of Kevin Griffin's talk about Mindfulness Addiction and Recovery. He explores the recovery processes from addiction ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Seven Factors of Awakening

Gil Fronsdal talks about the seven factors of awakening. They are mindfulness, investigation, energy or engagement, joy, calmness, concentration, and ...
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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 ...
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Dharmette by Gil Fronsdal

Experiencing Windless Days

Gil Fronsdal leads a Guided Meditation Dharmette: Windless Days. Walking in a windy day it's almost second nature to be ...
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Mindfulness meditation

Using the Mind to Change the Brain

Rick Hanson talks about Using the Mind to Change the Brain, how the experiences leave lasting residues behind in the ...
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Lesson from Nature

Lucid Dream (Binaural Beat)

Binaural Beat for Lucid Dream. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Anxiety and Tranquility

Anxiety and Tranquility

When we experience anxiety, we feel a desire to escape the negative sensation and achieve tranquility. In this talk by ...
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Mindfulness meditation

Mindfulness & Pain 2: Four Ways to Practice with Physical Pain

Oren Sofer talks about Four Ways to Practice with Physical Pain - Part 2 of Mindfulness & Pain Series. Pain ...
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Everything is Spiritual Practice

Everything is Spiritual Practice

Sylvia Boorstein leads a spontaneous meditation and tells that the spiritual practice happens even when in community with others, so ...
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Lesson from Nature

Chronic Fatigue Assistance (Binaural Beat)

Binaural Beat for Chronic Fatigue Assistance. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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mindfulness meditations online

Teachers And Cults

Jack Kornfield talks about teachers and cults. He expounds the importance of independence or spirituality and truth; in order not ...
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Meditation instructions

Meditation Instructions

Joseph Goldstein leads a guided Meditation- Meditation Instructions. Notice the breath. Know the breath. Feel it, being relaxed, and simply ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Hatred Never Ceases by Hatred

Hatred does not cease from hatred; hatred ceases by love alone. This is an ancient and eternal law. James Baraz ...
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Spiritual Journey

Spiritual Journey

Donald Rothberg leads the spiritual journey meditation towards perfecting mindfulness. To look deeply to oneself takes more courage than the ...
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Compassion

Compassion Q&A

Tara Brach holds a Q&A session on the topic of Compassion. Let the heart soften and open, bring mindfulness attention ...
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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 ...
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Lessons from Nature

Learning To Listen Deeply

Tara Brach talks about Learning To Listen Deeply. It's kind of an innate form of violence in our culture when ...
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Guided meditation

Guided Meditation

Joseph Goldstein leads a Guided Meditation to mindfulness. Feel relaxed and aware at the same time, breathing in and out, ...
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Mindfulness for holiday stress

Go Inside and Ask: What Do I Want Most?

Anam Thubten gives insight about self-discovery. To ask what do I want most. That what we know 'everybody wants happiness' ...
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Still quiet place within

Still Quiet Place Within

Gil Fronsdal talks about Still Quiet Place Within. As the mind turn inwards for meditation, the still quiet place within ...
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Affectionate Breathing

Affectionate Breathing

In this guided meditation, Kristin Neff walks us through the practice of affectionate breathing as a means of developing compassion ...
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Contentment

Contentment

Gil Fronsdal talks about Contentment. There's absolutely a lot of things in life to be content with. In mindfulness, contentment ...
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Gratitude

Day 7 Gratitude

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

Keys To A Long Retreat

"Refrain from violence and work to end hatred" is a good way to reflect on during the long retreat. Attitude ...
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Mindfulness for holiday stress, metta

Metta: Near and Far Enemies

The practice of Metta is an exploration. How Metta is relevant in the unfolding of the Dharma? How the heart ...
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Relaxing the Mind

If you can change your mind, you can change a lot of things in your life. Anam Thubten teaches to ...
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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.

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