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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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Flowering of Compassion

You Are Not Your Fault

Wes Nisker talks about the topic You Are Not Your Fault. Wes explains that our existence is no accident, that ...
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Simply Stopping

Simply Stopping

Sean Fargo teaches meditation beginners to practice simply stopping. Breathing in and out, to be simply still and present at ...
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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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Bonus 5-minute meditation

Bonus 5-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 5-minute meditation from ...
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Nature of Awareness

Sacred Fertilizer

Sacred Fertilizer- sometimes we need a powerful dose of challenges, tribulations, crisis such as loss of loved ones or unbearable ...
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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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surrender

The Art of Surrender

Frank Ostaseski talks about the experience of surrender in The Art of Surrender. Listen to what he says about dying ...
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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 ...
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Focused attention

Focused Attention & Concentration

Sean Fargo leads a guided meditation focused attention and concentration. This meditation is useful to increase focus and mindfulness ...
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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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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 ...
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Mindfulness for holiday stress

Investigating Aversion and Anger

We don't need to judge ourselves for being angry. In meditation practice, we see it and investigate it aversion or ...
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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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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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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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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 ...
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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 ...
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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 ...
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Mindfulness for holiday stress

Go Inside and Ask: What Do I Want Most?

Anam Thubten gives insight about self-discovery. To ask what do I want most. That what we know 'everybody wants happiness' ...
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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 ...
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Bringing Wisdom and Love to All Parts of Our Lives

Bringing Wisdom and Love to All Parts of Our Lives

Donald Rothberg talks about a vision of bringing wisdom and love to all parts of our lives. In this meditation, ...
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Reflections on the Splendor of Generosity

Reflections on the Splendor of Generosity

Phillip Moffitt talks about Reflections on the Splendor of Generosity. This particular meditation is to acknowledge the practice of compassionate ...
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Gratitude And Gladness

Gratitude And Gladness

Sean Fargo leads a guided meditation about Gratitude and Gladness. Most of the time, these two form a sweet blend ...
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Mindfulness meditation

Mindfulness & Pain 6: Compassion and Investigation

Learn how to bring up kindness toward yourself & use the power of mindfulness to investigate how you feel in ...
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Nature of Awareness

The Problem With Being a Good Meditator

James Baraz talks about the problem with being a good meditator. The conceit, anxiety and restlessness clings and hides through ...
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In The Flow

In The Flow

Gil Fronsdal talks about In the Flow. A river flows continuously as does our life, thoughts, impressions, and breath. Being ...
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Forty Five Minute Meditation

Forty Five Minute Meditation – Just Bells 15 Minute Intervals

Available for download, audible media of 45-minute meditation with just bells. The 15-minute intervals are good for parts of relaxation ...
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Bonus 45-minute Meditation

Bonus 45-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 45-minute meditation from ...
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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 ...
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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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headache relief binaural beats

Headache Relief (Binaural Beat)

Binaural Beat for Headache Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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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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Mindful sexuality

Love, Sexuality & Mindfulness

Matthew Brensilver talks about Love: Sexuality & Mindfulness. Love & Sexuality requires a lot of awareness and the sense of ...
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1 Minute Meditation

1 Minute Meditation

Fitting meditation into your day doesn’t have to be a challenge. Try this free 1-minute mindfulness meditation by Tara Brach, ...
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Mindfulness, Addiction & Recovery

Mindfulness, Addiction & Recovery 2/5

This is Part 2 of Kevin Griffin's talk about Mindfulness Addiction and Recovery. He explores the recovery processes from addiction ...
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Listening To The Sound Of Silence

Listening To The Sound Of Silence

Ajahn Sumedho talks about Listening to the Sound of Silence. In meditation, we establish awareness. This awareness contemplates on the ...
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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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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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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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Mindfulness exercise

Connection to Life

Guy Armstrong talks about connection to life. How the ego puts us into differentiating ourselves making us less connected to ...
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Beautiful Water Sounds

Beautiful Water Sounds

Peaceful and soothing water sounds can help to relax and quiet the mind during meditation. Enjoy this free recording of ...
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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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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 ...
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Gratitude & Generosity

Gratitude & Generosity

Tara Brach talks about Gratitude & Generosity. Breathing in & out, letting go is one of expressing gratitude to the ...
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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 ...
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Standing and Walking Meditation

Standing & Walking Meditation

Tara Brach leads a guided Standing & Walking Meditation. It's a wonderful way to feel being present when standing or ...
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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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Mindfulness meditation

Pain in Meditation & Daily Life, 2/4

Ines Freedman leads Part 2 of guided meditation about Pain in Meditation & Daily Life. Ines Freedman had a condition ...
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Nature of Awareness

The Light & The Darkness

James Baraz talks about light and darkness. Greed, hatred, and delusion is the source of human despair and has gained ...
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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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