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Dharmette by Gil Fronsdal

Dharmette: Tenderness

Gil Fronsdal leads a Guided Meditation Dharmette Tenderness. It's a feeling of the preciousness of our lives. The specialness of ...
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Nature Sounds: Autumn in the forest

Nature: Autumn Forest

Nature Sounds: Autumn Forest. Rustling dry leaves and strong winds perform their ceremony before you. The winds are chilling a ...
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Lesson from Nature, Relaxing Your Breathing

Relaxing Your Breathing (Binaural Beat)

Binaural Beat for Relaxing Your Breathing. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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Mindfulness Exercise on Lessons From Nature

Vision

Matthew Brensilver talks about Vision. Seeing is feeling. Visual feeling is one part of mindfulness that can be very useful, ...
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The Foundation for all Abundance

The Foundation for all Abundance

We always want more than what we have, but how about we take the time to actually appreciate it? Through ...
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Faith In Ourselves

Faith In Ourselves

Sharon Salzberg talks about Faith in Ourselves. Thoughts are impermanent, they come and go at whim. It causes us to ...
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Nature of Awareness

Guided Heart Meditation

Anam Thubten leads the guided heart meditation, to remind the memories of the heart, compassion, and loving-kindness, and awaken the ...
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Waking Up in a Changing World

Waking Up in a Changing World

Mark Coleman talks about Waking Up in a Changing World. Climate change is here to stay. We can only mitigate ...
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Evening affirmations of gratitude

Evening Affirmations of Gratitude

Affirmations offer inspiration and support. "I am grateful for the gifts I receive from others" is an example of the ...
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Working with trauma

Working with Trauma

Tara Brach talks about Working with Trauma. Loving-kindness creates a space for you. Bring to mind the people that love ...
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How To Deal with Afflictive Emotions

How To Deal with Afflictive Emotions

Joseph Goldstein leads a guided meditation about How to Deal with Afflictive Emotions. Anger, sadness, grief, and anxiety set aside ...
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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" ...
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The Joy of Virtue

The Joy of Virtue

Jack Kornfield talks about Joy of Virtue or Happiness of Integrity. Relating virtue to morality without harming any form of ...
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impermanence as uncertainty

Impermanence As Uncertainty

Why impermanence as uncertainty? Ajahn Amaro teaches Buddhist wisdom discrimination is consciousness, nondiscrimination is wisdom ...
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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 ...
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Hardwiring happiness

Hardwiring Happiness

As people internalize experiences of gratitude, they gradually become less greedy, less driven to prove themselves. Learn to hardwire your ...
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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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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 ...
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Whole Body Breathing

Whole Body Breathing

Improve your calm by doing this whole body breathing meditation. Close your eyes, feel the weight of your body, sit ...
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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 ...
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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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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 ...
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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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Forgiving Ourselves & Others

Forgiving Ourselves & Others

Tara Brach leads a guided meditation on Forgiving Ourselves and Others as part of Metta, and loving-kindness. Sometimes the body ...
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Dharmette by Gil Fronsdal

Questioning: Is That So?

Gil Fronsdal leads a Guided Meditation Dharmette: Is That So? He tells a story about a priest who did not ...
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Two kinds of happiness

Two Kinds Of Happiness

Tara Brach talks about the topic Two Kinds of Happiness. The Buddha said I teach one thing only, and that ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: 4 Forms of Mindfulness of Breathing

Gil Fronsdal leads an Anapanasati 4 Forms of Mindfulness of Breathing. There are different kinds of awareness and here are ...
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Mindfulness

Elevating Your Mood (Binaural Beat)

Binaural Beat for Elevating Mood. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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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 ...
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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 ...
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Letting Go of Your Story

Letting Go of Your Story

Phillip Moffitt leads a mediation to explore about our lives' story. 1st is to acknowledge the absolute necessity of the ...
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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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Nature of Awareness, Nature of Aversion

What Is Your Original Face?

Anam Thubten leads us further in our longing to self-discovery. How awakening our consciousness reveals our original face ...
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Relieving stress

Relieving Stress

Sean Fargo leads a meditation to relieve stress. Instructing the body and mind to mindfulness, relaxing and feeling without judgment ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Relaxing the Mental Formation

Gil Fronsdal leads an Anapanasati Relaxing the Mental Formation. Allowing the peripheral awareness, become aware of what's happening in the ...
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Stories People Will Say About Us

Stories That People Will Say About Us

Sylvia Boorstein tells a story that leads to Siddharta, it deals with the spiritual journey of self-discovery. We all have ...
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Nature of Awareness

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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mindfulness exercises

The Magic of Awareness – Talk

Anam Thubten talks about the gift of awareness and the hindrance of the ego. How this awareness can do magic ...
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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 ...
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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 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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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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Patience

Patience

One of the important qualities of Mindfulness Practice that supports us tremendously is that of Patience. Gil Fronsdal talks about ...
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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 ...
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Increase Optimism

Going Home

Sharon Salzberg talks about Going Home; to reach the balance in living a life of mindfulness and compassion; to aspire ...
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I Would Have Wanted More, But I Never Wanted Other

I Would Have Wanted More, But I Never Wanted Other

Sylvia Boorstein brainstorms about "I would have wanted more, but I never wanted other." She explains the power of choice ...
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Creative Landscape Design With Beautiful Design

Mindfulness of Depression 5/5

Rona Kabatznick leads Part 5 of the guided forgiveness meditation on Mindfulness Depression. Forgiveness of self is to open one's ...
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Ambient Soundscape

Binaural Beat: Ambient Soundscape

Binaural Beat for Ambient Soundscape. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Mindfulness meditation

Deep Sleep (Binaural Beat)

Binaural Beat for Deep Sleep. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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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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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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