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
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
The Magic of Awareness, Poetry Beauty and Art

Poetry, Beauty And Art

In mindfulness, attention is inclusive of appreciating poetry, beauty, and art. Jack Kornfield explains that they are all integrated into ...
Read More
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 ...
Read More
Mindfulness and Concentration

Lack of Continuity of Mindfulness and Concentration

Kate Munding reminds the importance of stillness in the practice of mindfulness and improves concentration especially in the world where ...
Read More
Increase Loving Kindness

The Practice of Metta – Loving Kindness

Sharon Salzberg talks about Metta- the Practice of Loving Kindness. The kind of loving kindness that does not select but ...
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
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
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 ...
Read More
How To Feel Safe, Content & Connected

How To Feel Safe, Content & Connected

We have 3 overarching needs. Needs that help us be safe by avoiding harms, help us be content by rewards ...
Read More
Mindfulness exercise

H.E.A.L. Steps to Happiness

Rick Hanson talks about HEAL Steps to Happiness. Taking in the good have 4 fundamental steps: Have, Enrich, Absorb, and ...
Read More
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 ...
Read More
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 ...
Read More
One Minute For Goodness

One Minute For Good

Sean Fargo leads a one-minute guided meditation. This practice is good for a quick morning meditation to relieve you of ...
Read More
Rain of compassion

RAIN of Compassion

Tara Brach leads a guided heart meditation: RAIN of compassion. Begin with sensing the heart's intention to awaken the heart ...
Read More
Tension Release, by Vidyamala Burch

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 ...
Read More
Mindfulness exercise

Self-Compassion Practice

Rick Hanson talks about Self-compassion Practice. It is easy to feel compassion towards others than to yourself simply because we ...
Read More
Mindfulness exercise

Intimacy

Rick Hanson talks about Intimacy, how our experiences in childhood can impact our relationships later in life and what people ...
Read More
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
Gil Fronsdal

Be Still and Gaze Upon Everything Kindly

Gil Fronsdal leads a Guided Meditation Be Still & Gaze Upon Everything Kindly. Buddha represents being still, tranquil in body ...
Read More
Five Minute Meditation

Five Minute Meditation – With Just Bells

Available for download, audible media of 5-minute meditation with just bells. Good for worry-free meditation for 5 minutes ...
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
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
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 ...
Read More
The Mystery of Uncertainty

The Mystery of Uncertainty

Jack Kornfield talks about The Mysteries of Uncertainty. One must always approach with a beginner's mind to gain the grace ...
Read More
body scan meditation

Quick Body Scan

You're about to listen to a quick body scan meditation by Tara Brach. This guided meditation is beneficial for increasing ...
Read More
mindfulness exercises guided meditation 19

Meditation On Renunciation

Mark Coleman leads a Meditation on Renunciation. It's a form of deprivation, like letting go of indifference to ourselves, to ...
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
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
Relax the eyes

Relax the Eyes

Gil Fronsdal talks about Relaxing the Eyes. One of the important aspects of meditation is to have a relaxed mind ...
Read More
Nature of Awareness

If You Truly Love Me, Don’t Create Me in Your Mind

The kindest thing you can do to them whom you love is not to create them. Ajahn explains in Buddhist ...
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
laser focus

Laser Focus (Binaural Beat)

Binaural Beat for Laser Focus. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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
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 ...
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
Meditation On Emptiness

Meditation On Emptiness

Gil Fronsdal leads a guided meditation on Emptiness. To experience calmness and stillness, and letting go of everything what you ...
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
Increase Optimism

How To Increase Optimism

Sean Fargo leads a guided meditation on How to Increase Optimism. Envision yourself feeling healthy. Envision yourself to have forgiven ...
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
Inspired Leadership

Inspired Leadership

Jack Kornfield talks about Inspired Leadership. He takes inspiration from various different leaders like the King of Thailand and George ...
Read More
Working with Transforming Judgment Mind

Working with Transforming Judgment Mind

Donald Rothberg talks about working with transforming judgment mind. It talks about daily life and limiting factors and sometimes unconscious ...
Read More
Lessons from Nature

Nature: Tropical Storm

Nature Sounds: Tropical Storm. Thunder rumbles the sky as the heavy rain pours down. The rain is cooling down the ...
Read More
karma and intention, boredom

Karma and Intention

Gil talks about intention and karma. Part of the core of mindfulness is the appreciation of the present moment with ...
Read More
Grounded Silence

Grounded Silence

David Gandelman a meditation expert and an exceptional guide bring you Grounded Silence meditation audio to help you experience mental ...
Read More
impermanence as uncertainty

Equanimity: Finding Balance In Difficult Times

James Baraz talks about pain and suffering in the world. We have the power to alleviate pain. Find balance in ...
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
How to build confidence

How To Build Confidence

Gil Fronsdal talks about How To Build Confidence. Confidence is a personal quality and how we relate, to show up, ...
Read More
Daily Practices for Love and Happiness

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 ...
Read More
Gil Fronsdal

Nothing at Stake

Gil Fronsdal leads a Guided Meditation Nothing at Stake. When you discover what's not needed, maybe you can let go ...
Read More
Gil Fronsdal

Guided Meditation

Gil Fronsdal leads a Guided Meditation. To be attentive in what goes on inside of you. To be a witness ...
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.

>