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
Nature of Awareness

Peaceful Warrior in Modern Times

Hatred never ceases by hatred. James Baraz discusses how love is the only way to end hatred as we are ...
Read More
Starting the Day with Gratitude – Meditation

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 ...
Read More
Dharmette by Gil Fronsdal

Mindfulness of Clear Seeing

Gil Fronsdal leads a Guided Meditation Dharmette: Clear Seeing. Sometimes the word "Vipassana" is translated as Clear Seeing. The "passana" ...
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
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
Mindfulness exercise

Just One Thing

Rick Hanson talks about the topic Just One Thing. The basic idea is to focus on just one thing each ...
Read More
Meditation: Inner Space

Meditation: Inner Space

Tara Brach leads a guided meditation: Inner Space. This is adapted from a meditation called Open Focus. All questions start ...
Read More
Purification Through Love

Purification Through Love

Spring Washam talks about Purification Through Love which is actually Metta, Loving-kindness. She explains how Loving-kindness purifies the soul, how ...
Read More
Integrated Body Scan

Integrated Body Scan

Sean Fargo leads the integrated body scan meditation. This meditation promotes calmness and peace of mind. It scans the whole ...
Read More
Doubt mindfulness

Dealing With Doubt

Sharon Salzberg talks about Dealing with Doubt. Doubt can be intentionally cultivated and serve as an exploration of truth ...
Read More
Perspective

Perspective

Sharon Salzberg talks about Perspective. That there are so many possibilities for a shift in perspective. She further tells stories ...
Read More
Fear and Doubt

Fear and Doubt

Ajahn Sumedho talks about Fear and Doubt. Fear is something that arises from not knowing and uncertainty. Doubt arises from ...
Read More
Mindfulness meditation

Mindfulness & Pain 3: Cultivating Wisdom

Oren Sofer talks about Cultivating Wisdom as Part 3 of Mindfulness & Pain. To understand suffering, we need to listen ...
Read More
The inner committee

The Inner Committee

Ajahn teaches Buddhist wisdom about different personas, roles, and characters. The so-called "Inner Committee" we listen to every day ...
Read More
Gratitude

Gratitude – Meditation

In this meditation say "Thank you" to all the people, to all that is around you and part of you ...
Read More
Golfing With Monkeys

Golfing With Monkeys

Tara Brach talks about Golfing With Monkeys. She started with a story of monkeys proliferating in a golf course in ...
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
The Multiplication of Courage

The Multiplication of Courage

James Baraz talks about the power of community. There is a kind with creativity or collective intelligence, and sometimes multiplication ...
Read More
Having A Sky Like Mind

Having A Sky-Like Mind

Tara Brach leads a guided meditation Having a Sky-like Mind. Sounds disappear and appear in the open space of awareness ...
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
Penetrating Equanimity

Penetrating Equanimity

Phillip Moffitt talks about Penetrating Equanimity. "Teach us to care and not to care, teach us to sit still." This ...
Read More
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 ...
Read More
Twenty Minute Meditation

Twenty Minute Meditation – Just Bells With Intervals

Available for download, audible media of 20-minute meditation with just bells. The 5-minute intervals are good for meditation parts ...
Read More
10 Minute Meditation

10 Minute Meditation

Enjoy this free 10-minute guided mindfulness meditation by Tara Brach. It doesn't take much time to feel relaxed and relieve ...
Read More
mindfulness exercises, babbling brook

Nature: Babbling Brook

Nature Sounds: Babbling Brook. Tired and weary walking on a trail, you seek to rest on a babbling brook nearby ...
Read More
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 ...
Read More
Deep Relaxation For Sleep

Deep Relaxation For Sleep

David Gandelman leads a deep relaxation meditation for sleep. David Gandelman is the founder of Grounded Mind, host of the ...
Read More
Compassion

Compassion

Sean Fargo leads a walking meditation with compassion as the theme. Find a place to walk that is safe to ...
Read More
Mental Clarity

Mental Clarity (Binaural Beat)

Binaural Beat for Mental Clarity. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
Read More
Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 3/5

Rona Kabatznick leads Part 3 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
Read More
mindfulness exercises guided meditation 8

Heartfelt Meditation

Joseph Goldstein leads a guided meditation on Metta. Metta is the feeling of kindliness, loving-kindness, and heartfelt. Of friendliness and ...
Read More
Power and worthiness

Power and Worthiness

Gil Fronsdal talks about Power and Worthiness. Strength, dignity, value, power, and confidence all these happen within you ...
Read More
Lessons from Nature, Fruits of Practice

The Fruits of Practice

Jack Kornfield talks about the Fruits of Meditation Practice. A greater sense of well-being in the body, it comes from ...
Read More
helping hands

Life of Service

Mark Coleman talks about Life of Service. How wonderful and inspiring if the life of service we have is filled ...
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
Dharmette by Gil Fronsdal

Resolution to Present Details

Gil Fronsdal leads a Guided Meditation Dharmette: Resolution to Present Details. In Mindfulness, to be resolved, to be present attentively ...
Read More
Dharmette by Gil Fronsdal

On Knowing Noting and Calm

Gil Fronsdal leads a Guided Meditation Dharmette: Knowing Noting and Calm. Thich Nat Hanh said if challenging sea conditions if ...
Read More
Lesson from Nature, Euphoria and Relaxation

Euphoria & Relaxation (Binaural Beat)

Binaural Beat for Euphoria and Relaxation. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
Read More
Love Is The Answer

Love Is The Answer

Spring Washam talks about the topic Love Is The Answer. She also talks about opening the heart, freedom, and joy, ...
Read More
Self-Compassion Meditation

Self-Compassion Meditation

This meditation by Kristin Neff is a variant of the classic loving-kindness meditation but tailored particularly on self-compassion ...
Read More
Relieving stress

Spirituality and Politics

Jack Kornfield leads a guided meditation about Spirituality and Politics. It's a lengthy broadcast starting with a beautiful song you ...
Read More
karma and intention, boredom

Karma and the End of Karma

Guy talks about Karma and the End of Karma. Why is it important to teach Karma? It is the science ...
Read More
Mindfulness for holiday stress

The Earth and the Buddha

The Buddha's teachings are considered to be a path to freedom in the heart and the mind. And the earth ...
Read More
1 Minute Meditation

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 ...
Read More
Guided Meditation

Guided Meditation

This is an introductory Guided Meditation by Jack Kornfield. As he explains, he welcomes the newcomers to Spirit Rock and ...
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
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
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 ...
Read More
mindfulness depression

Mindfulness For Depression

Rona Kabatznick leads the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's heart and find ...
Read More
Marcia Rose reflection poem

Poem Reading with Marcia Rose

Marcia Rose reflects on the Monet Poem: Monet refuses the Operation by Lisel Mueller. And another, Shoveling Snow With Buddha ...
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.

>