2,000+ FREE MINDFULNESS EXERCISES

free mindfulness courses
mindfulness audio
top mindfulness exercises for anxiety
free mindfulness meditation scripts
mindfulness meditation videos
free mindfulness worksheets
top mindfulness ebooks
meditation quotes
The Camel Knows The Way: Reflections on Faith

The Camel Knows The Way: Reflections On Faith

Spring Washam talks about reflections on faith through the story of The Camel Knows The Way. The talk about faith ...
Read More
Concentrate

Increasing Focus

Sean Fargo leads a guided meditation about Focused Attention. When the attention wanders, just come back to the breathing. It ...
Read More
Mindfulness meditation

Finding Ease

Oren Sofer leads a guided meditation Finding Ease. This meditation aims to reduce stress and anxiety. It allows being mindfully ...
Read More
Flowering of Compassion

Evolutionary Wisdom

Wes Nisker talks about Evolutionary Wisdom. Where am I going? Where did I come from? Who am I? Wes says ...
Read More
Forty Five Minute Meditation

Forty Five Minute Meditation – Just Bells With 5 Minute Intervals

Available for download, audible media of 45-minute meditation with just bells. The 5-minute intervals are good for parts of stress ...
Read More
Mindfulness meditation

History is Ending Today

Matthew Brensilver talks about History is Ending Today. The mind can easily assume permanence or continuity of things. But then ...
Read More
Calming anxiety binaural beat

Calming Anxiety (Binaural Beat)

Binaural Beat for Calming Anxiety. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
Read More
Sunshine through forest

What’s Up With Change?

Mark Coleman talks about What's Up with Change. Nobody gets away with it, whether it's a change in health, getting ...
Read More
mindfulness exercises guided meditation 4

Guided Meditation by Joseph Goldstein

This meditation starts with orientation after which Joseph Goldstein leads a guided meditation about mindfulness, Dharma & the practice ...
Read More
Lesson from Nature, Allergy and Sinus Relief

Binaural Beat: Allergy & Sinus Relief

Binaural Beat for Allergy & Sinus Relief. Binaural beats are auditory illusion perceived by the brain when two different tones ...
Read More
Flowering of Compassion

It’s About Time

Wes Nisker does a little time travel (a talk on it's about time). It's about living in the moment, the ...
Read More
Mindfulness meditation - knowing and not knowing

Knowing and Not Knowing

Matthew Brensilver talks about Knowing and Not Knowing. Mindfulness is very much about knowing things as they are. At the ...
Read More
Amazed

How To Be Amazed. Wow!

Gil Fronsdal talks about How To Be Amazed, Wow! There just so many things to be amazed in nature. The ...
Read More
Affectionate Breathing

Affectionate Breathing

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

Resting the Mind

Kate Munding talks about the natural tendency of resting the mind. That sometimes it's not to feel bad about and ...
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
Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Knowing the Breath

Gil Fronsdal leads an Anapanasati Knowing the Breath. Your breathing has been your companion for your whole life. In all ...
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
Mindfulness of knowing

Mindfulness Of Knowing

Joseph Goldstein talks about Mindfulness of Knowing. To gain mindfulness of knowing,1st is becoming mindful of the breath in the ...
Read More
Gil Fronsdal

Attention Focused Narrow

Gil Fronsdal leads a Guided Meditation Attention Focused Narrow. There's a saying, in doing mindfulness practice, we look at reality ...
Read More
Loving Kindness

Loving Kindness

Sean Fargo leads a guided meditation on Loving Kindness. Metta or loving-kindness is the movement of love and sense of ...
Read More
Gil Fronsdal

Guided Metta

Guided Metta meditation led by Gil Fronsdal. Metta is Loving-Kindness, is one of the cornerstones of Buddhist Practice and a ...
Read More
Commitment

Commitment, Attachment & Love

Jack Kornfield talks about Commitment, Attachment, and Love. Love takes off the masks that we fear we cannot live without ...
Read More
Clarity of the mind

Emptying the Mind

Gil Fronsdal leads a guided meditation on Emptying the Mind. He explains the power of here. Here is the present ...
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 for holiday stress

Introduction to Seeing Drawing

Marcia Rose gives an exercise: introduction to seeing drawing as a form of meditative activity. "When we start to draw ...
Read More
Coming To Your Senses

Coming To Your Senses

This "coming to your senses" guided meditation by Sean Fargo is the intermediate level of open awareness practice. This meditation ...
Read More
Meditation: Space of Awareness

Meditation: Space of Awareness

Tara Brach leads a guided meditation on Meditation: Space of Awareness. Perceive distant sounds, happening in silence. The mind is ...
Read More
Breathing Space

Breathing Space

Available for download, audible media of 10-minute meditation with just bells. Good for worry-free time-crunched meditation ...
Read More
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 ...
Read More
Meditation instructions

Meditation Instructions

Joseph Goldstein leads a guided Meditation- Meditation Instructions. Notice the breath. Know the breath. Feel it, being relaxed, and simply ...
Read More
Mindfulness meditation

Walking Meditation

Matthew Brensilver leads a guided Walking Meditation. Walking meditation gives a different experience of awareness with visual feelings and movement ...
Read More
Nature of Awareness

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 ...
Read More
Mindfulness meditation

Emotional Reactions to Pain

Ines Freedman leads a guided body scan meditation about Emotional Reactions to Pain. The meditation brings into awareness certain pains ...
Read More
Mindfulness meditation

Walking Meditation

Sean Fargo leads a guided Walking Meditation. Walking meditation gives a different experience of awareness with visual feelings and movement ...
Read More
Dharmette by Gil Fronsdal

Dharmette: Self Conscious

Gil Fronsdal leads a Guided Meditation Dharmette: A short instruction being mindful, Abide Conscious not Self Conscious. Be Conscious, not ...
Read More
metta post obama

Metta in the Post Obama Era

Matthew Brensilver leads a guided meditation about Metta in the Post Obama Era. "Aspire to be safe for others." centering ...
Read More
Dharmette by Gil Fronsdal

Dharmette: Responses vs Reactions

Gil Fronsdal leads a Guided Meditation Dharmette: Responses vs Reactions. It's useful to consider, the only thing we ever really ...
Read More
Ten Minute Meditation With Just Bells

Ten Minute Meditation With Just Bells

Available for download, audible media of 10-minute meditation with just bells. Good for worry-free time-crunched meditation ...
Read More
karma and intention, boredom

Boredom

Shaila Catherine talks about boredom as a hindrance to meditation. A hindering force that prevents us from being aware and ...
Read More
Dharmette by Gil Fronsdal

Dharmette: Is That So?

Gil Fronsdal leads a Guided Meditation Dharmette: Is That So? He tells a story about a priest who did not ...
Read More
Mindfulness for holiday stress, metta

Deep Peace

We all hunger for inner peace. Simple meditation practices can bring about a great depth of peace. Shaila guides you ...
Read More
Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Reassurance of the Breath

Gil Fronsdal leads an Anapanasati Reassurance of the Breath. There's a saying- to breath at ease is closely related to ...
Read More
Heart centered gratitude

Heart-Centered Gratitude – Meditation

We often take the heart for granted without noticing all of the work it does for us. Connect with your ...
Read More
Lesson from Nature

Nature: Jungle Adventure

Nature Sounds: Jungle Adventure. Just outside your tent, you find yourself listening to birds and creatures of the forest. Sunlight ...
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
Grief, Love and Groundlessness

Grief, Love and Groundlessness

Matthew Brensilver leads a guided meditation- Grief, Love and Groundlessness. When we choose to love, grief becomes a facet of ...
Read More
Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Exploring the Breath

Gil Fronsdal leads an Anapanasati Exploring the Breath. What is your relationship with your breathing? Very broadly, is it a ...
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

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.

>
mindfulness exercises