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Dharmette by Gil Fronsdal

Dharmette: Noticing

Gil Fronsdal leads a Guided Meditation Dharmette: Noticing. He starts with a story about an extraordinarily ordinary person and how ...
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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 ...
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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 ...
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Mindfulness exercise

Being For Yourself

Rick Hanson talks about Being For Yourself. To learn how to do this, we apply the wisdom from Buddhism and ...
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Letting Go vs. Attainment

Letting Go vs. Attainment

Ajahn Sumedho talks about Letting Go vs. Attainment. You don't ever attain anything in meditation if you're meditating in the ...
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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 ...
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Nature of Awareness

Mindfulness of Breathing

Mindfulness of breathing is fundamental in Buddhist meditation. This is the 1st thing on mindfulness of the body; to be ...
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Good Fortune, Bad Fortune

Good Fortune, Bad Fortune

Phillip Moffitt tells a story about fortune: good or bad and leads us to a liberating paradox of mindfulness. How ...
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Mindfulness for holiday stress

Introduction to Drawing Yourself

Marcia Rose introduces the "drawing yourself" exercise. First is to draw a part of yourself, either the hand or the ...
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Every Moment a Chance to Restart

Every Moment a Chance to Restart

Gil Fronsdal talks about Every Moment is a Chance to Restart. Every moment things start anew is a useful perspective ...
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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 ...
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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 ...
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mindfulness exercises guided meditation 11

Getting Lost & Coming Back

Tara Brach leads a guided meditation Getting Lost and Coming Back. In the stillness, feel your body breathing and bring ...
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Mindfulness, Addiction & Recovery

Mindfulness, Addiction & Recovery 5/5

This is Part 5 of Kevin Griffin's talk about Mindfulness Addiction and Recovery. He explores the recovery processes from addiction ...
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Gil Fronsdal

Journey of 3 Breaths

Gil Fronsdal leads a Guided Meditation Journey of 3 Breaths. Sometimes it's useful to be very modest with your meditation ...
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Trusting in the body

Being and Trusting in The Body

Gil Fronsdal talks about Being and Trusting in the Body. If you find yourself trying to solve your life and ...
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Mindfulness

Pain: Local Intensity, Global Spread

Ines Freedman leads a guided meditation about Pain: Local Intensity, Global Spread. It's a body scan meditation that relieves the ...
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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 ...
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Gratitude

Gratitude

Gil Fronsdal is a world-renowned Buddhist teacher and scholar. In this free mindfulness talk, he discusses the importance of Gratitude ...
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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 ...
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Mindfulness Exercise on Lessons From Nature

Mindfulness of Depression 2/5

Rona Kabatznick leads Part 2 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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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 ...
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Nature of Awareness

Happiness of Renunciation

A monastic life with renunciation of many things may not be perceived as a happy life. But Ajahn teaches that ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Peripheral Awareness and Fading Away

Gil Fronsdal leads an Anapanasati Peripheral Awareness and Fading Away. Tuning in to your breathing refamiliarize yourself what it's like ...
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Practice as a Path of Happiness

Practice as a Path of Happiness

James Baraz talks about how practice leads us to a path of happiness. By which the purpose of life is ...
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Mood and Mindfulness

Mood and Mindfulness

Phillip Moffitt explains mood and attitude are the hidden aspects that many fail to realize mindfulness. Mindfulness is defined and ...
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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 ...
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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 ...
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Awakening Joy For Kids

Awakening Joy for Kids

Are you a parent who’s looking to pass on to the next generation, mindfulness? James Baraz offers this mindfulness talk ...
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Mindfulness meditation, nature of awareness

Nature of Awareness

Guy Armstrong talks about the nature of awareness; mindfulness and consciousness being different properties. What about the word awareness? ...
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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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Lesson from Nature

Body Healing (Binaural Beat)

Binaural Beat for Body Healing. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Big Flower, Small Flower

Big Flower Small Flower

Gil Fronsdal talks about Acharias- women who have become gurus of the Buddhism teachings. He said the path of the ...
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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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Forgiveness Practice

Forgiveness Practice

Forgiveness practice can be done in different ways. In cultures, it's an interpersonal practice while in Buddhist practice, it's more ...
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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 ...
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Beauty, Hope, and Fear

Beauty, Hope & Fear

Jack Kornfield talks about Beauty, Hope, and Fear. The real beauty is inner beauty. If your heart is pure, then ...
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Meditation: A Forgiving Heart

Meditation: A Forgiving Heart

Tara Brach leads a guided meditation: A Forgiving Heart. Forgiving is the act of the heart to free it from ...
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Filling Your Cup – Meditation

Filling Your Cup – Meditation

Do you think you feel empty and forgotten to appreciate things in your life? You can always come to this ...
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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 ...
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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 ...
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Cultivation

Love: Cultivation, Concentration & Purification

Matthew Brensilver talks about Love: Cultivation, Concentration & Purification. Love makes our grounds fertile to realize wisdom deeply ...
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Dharmette by Gil Fronsdal

Dharmette: Practicing with Imagination

Gil Fronsdal leads a Guided Meditation Dharmette: Practicing with Imagination. Yes can be called an attitude to being present and ...
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Increasing Loving Kindness

Increasing Loving Kindness

Sean Fargo leads a guided meditation to increase Loving Kindness. This meditation expresses the kind wishes from the heart, which ...
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Gladdening the mind

Gladdening the Mind

Tara Brach leads a guided meditation about Gladdening the Mind. The Buddha taught the value of gladdening the mind as ...
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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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Mindfulness meditation

Walking Meditation

Matthew Brensilver leads a guided Walking Meditation. Walking meditation gives a different experience of awareness with visual feelings and movement ...
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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 ...
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Mindfulness meditation

Finding Ease

Oren Sofer leads a guided meditation Finding Ease. This meditation aims to reduce stress and anxiety. It allows being mindfully ...
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Mindfulness exercise

Impulse To Freedom

Anam Thubten urges us to find out about the thought of our impulse to freedom. A spiritual impulse which is ...
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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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