Mindfulness Exercises For Beginners

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Minfulness meditation

Three Ways Meditation Benefits Millions

When many people think of the benefits of meditation, they think of the relaxing or calming factor it provides for ...
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“Me Too” In Popular Mindfulness Communities

“Me Too” In Popular Mindfulness Communities

See how the "Me Too" movement in Popular Mindfulness communities had spread. Get a better understanding of power through the ...
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Clarity and calm

Clarity and Calm – For Busy People

Here Is Your Free Ebook:https://mindfulnessexercises.com/wp-content/uploads/2016/08/Sucitto_Clarity_and_Calm.pdf Relax the muscles … widen the attention … float the question ’What’s happening for me ...
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The SHOCKING Meaning of Row Row Row Your Boat

Shocking Meaning Of Row Row Row Your Boat

In this interesting video the nursery rhyme Row Row Row Your Boat is given a different, and entirely shocking, meaning ...
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Mindfulness exercise, Judging Mind

No Self, No Problem

Anam Thubten talks about No Self No Problem. No self is an old concept in the Buddhist sutras. To Anam, ...
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Seeing Goodness in Others

Seeing Goodness in Others

Seeing the goodness in someone can improve your interactions and relationship with that person, and also bring out the best ...
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mindfulness exercises

Contentment

Listen to Guided Meditation on Contentment audio by Gil Fronsdal. Gil Fronsdal is the primary teacher for the "Insight Meditation ...
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Opening To Gratitude

Opening To Gratitude

Sean Fargo leads the Opening to Gratitude meditation. This meditation teaches to appreciate the gifts, to be thankful while thinking ...
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Jon Kabat-Zinn, Soren Gordhamer Mindfulness Movement

Jon Kabat-Zinn, Soren Gordhamer: Mindfulness Movement

Jon Kabat-Zinn and Soren Gordhamer talk about the challenges faced by the mindfulness movement in America. Know their insights in ...
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Breathing Spirit Into Form

Breathing Spirit Into Form

Ajahn Sumedho talks about Breathing Spirit Into Form. Conceit changed a lot of form in Buddhism tradition. We are here ...
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Sleep Music Delta Waves Relaxing Music to Help you Sleep

Sleep Music Delta Waves: Relaxing Music to Help you Sleep

If you have trouble sleeping, this 45-minute long sleep music will help guide your brain towards restfulness and primes your ...
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A Truly Life Changing Guided Meditation for Sleep

A Truly Life Changing Guided Meditation for Sleep

This guided ASMR meditation will help you fall asleep fast, deeply and soundly at bedtime and wake up mindfully clear ...
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your life in time

Your Life in Time

To begin this Mindfulness Exercise on Your Life In Time, please bring kind awareness to- why you chose this topic- how ...
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Visualizing Your Day As You Wake Up

Visualizing Your Day As You Wake Up

Visualizing Your Day As You Wake Up is a great guided meditation script to starting your every day with mindful ...
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Using RAIN for Difficult Emotions and Thoughts

Using RAIN For Difficult Emotions And Thoughts

Using RAIN for Difficult Emotions and Thoughts is a great guided meditation script that you can use on all difficult ...
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5 Things That Complement My Daily Meditation

5 Things That Complement My Daily Meditation

Are you one of the people that self-meditate daily? Check out these 5 things that complement daily meditation and enhance ...
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The Ultimate Human Ability

The Ultimate Human Ability

A mind-opener on how our ability to respond to the things around us has a lot to do with how ...
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Whats Been Important in Your Life

What’s Been Important in Your Life

To begin this Mindfulness Exercise on What's Been Important, please bring kind awareness to- why you chose this topic- how your ...
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Stop

What Do You Want To Stop

To begin this Mindfulness Exercise on What You Want to Stop, please bring kind awareness to- why you chose this ...
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Letting go

Letting Go Of Seriousness

David Gandelman leads a meditation about letting go of seriousness, seriously? Seriousness can be stifling to meditation practice, so, letting ...
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how do i spend my time

How do I Spend My Time?

To begin this Mindfulness Exercise on Spending Time, please bring kind awareness to- why you chose this topic- how your belly, ...
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Melting Into Love [Audio] by Anam Thubten

Melting Into Love [Audio]

One of the most powerful to melt this frozen is love. There are different ways of Melting into love. There're ...
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Guided Meditation

Guided Meditation

This is an introductory Guided Meditation by Jack Kornfield. As he explains, he welcomes the newcomers to Spirit Rock and ...
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Guided Mindfulness Meditation on Joy [Video]

Guided Mindfulness Meditation on Joy [Video]

Guided Mindfulness Meditation on Joy. Feel the joy within you & the space you’re in and the ones you love ...
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Love, Loss and Symbolic Death

Love, Loss and Symbolic Death

"If the love object is divine perfection, then one's own self is elevated by joining one's destiny to it... All ...
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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 ...
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Mindfulness at Christmas [Video]

Mindfulness at Christmas

Christmas can be really tough for everyone, but by practicing mindfulness you can combat stress, change and transform the spirit ...
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Guided Forgiveness and Gratitude

Guided Forgiveness and Gratitude [Audio]

Guided Forgiveness and Gratitude, by Pascal Auclair:_ the reflections on universal well-beingMay I abide in well-beingIn freedom, from afflictionIn freedom, ...
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Flying Through the Clouds a Spoken Meditation [Video]

Flying Through the Clouds, a Spoken Meditation [Video]

Designed for sleep and relaxation, this spoken meditation by Jason Stephenson will help you let go of stress and tension ...
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Guided Mindfulness Meditation, Thich Nhat Hanh [Video]

Guided Mindfulness Meditation, Thich Nhat Hanh [Video]

Guided mindfulness meditation with Thich Nhat Hanh. To be mindful is to be truly alive, present & at one with ...
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aligning with your purpose

Aligning With Your Purpose

To begin this Mindfulness Exercise on Aligning With Your Purpose, please bring kind awareness to- why you chose this topic- how your ...
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Joseph Goldstein Foundations of Mindfulness Practice

Foundations of Mindfulness Practice

Audio talk on the foundations of Mindfulness Practice by Joseph Goldstein, which aspires to help listeners take a closer step ...
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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 ...
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Noting B

Noting B

Noting B is part of the FitMind Meditation Program. It is necessary to change how we understand and relate to ...
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The Motivated Follower

The Motivated Follower

One trait of a great leader is the ability to inspire the follower to be motivated. A leader cannot give ...
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Coming To Your Senses

Coming To Your Senses

This "coming to your senses" guided meditation by Sean Fargo is the intermediate level of open awareness practice. This meditation ...
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Dhammapada Reflections Volume 3

Dhammapada Reflections Volume 3

This third volume of the Dhammapada Reflections brings you new pearls of wisdom by the Buddha that you can learn, ...
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mother of all

Mother of All

To begin this Mindfulness Exercise: Mother of All, please bring kind awareness to- why you chose this topic- how your belly, chest, ...
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Gratitude Tree

Gratitude Tree

This Gratitude Tree is a fun and easy drawing activity designed to remind you of the things you should be ...
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Lessons from Nature

Radical Acceptance

Radical acceptance can help us move towards mindfulness, awareness, and compassion. Listen to Tara Brach talks about Radical Acceptance ...
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Neurofeedback Training

Neurofeedback Training

In this mindfulness exercise, undergo Neurotherapy with a trained professional and find out how neurofeedback training helps the brain to ...
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Ten Minute Meditation With Just Bells

Ten Minute Meditation With Just Bells

Available for download, audible media of 10-minute meditation with just bells. Good for worry-free time-crunched meditation ...
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Putting on Weather Gear

Putting on Weather Gear

In this mindfulness exercise, you will put on a weather gear to help you deal with those unpredictable, stormy conditions ...
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Problem Solving

Problem Solving

In this mindfulness exercise, practice effective problem-solving in 2 steps: define your problem clearly and then brainstorm some possible solutions ...
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Pamela Weiss

Guided Meditation by Pamela Weiss [Audio]

Guided Meditation, by Pamela Weiss:…to settle into the body. Allowing yourself to relax. Rest. Open. Using a soft, steady mindful ...
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Mindfulness for Beginners

Mindfulness is a term that often goes misunderstood. When we are new to meditation and mindfulness practices, we often mistake mindfulness to be something that we might eventually achieve after months, or even years, of training. However, mindfulness is not a state reserved for only the most advanced practitioners; it is an opportunity that continually presents itself in each unfolding moment. Mindfulness is simply the art of being aware, compassionately and openheartedly, in the face of whatever is present. It can be practiced by anyone, at anytime; there are no prerequisites required.

Understanding Mindfulness

Mindfulness has been around for centuries, with roots in various traditions and religions such as Buddhism and Hinduism. Though it has been practiced for thousands of years, it is now touching modern day societies across the globe at a rapid rate. As our world becomes more interconnected, word is spreading about these ancient techniques – and at the right time. As our world becomes busier and busier, we have never been in such dire need of these teachings.

Mindfulness is the moment-to-moment awareness of whatever our direct experience is. Our direct experience includes all of our senses, both inner and outer. As such, it encompasses thoughts and feelings that crop up in the mind, visceral bodily sensations, and sensations stirred by the environment around us. Mindfulness is a deep sense of presence and of paying attention. It is non-judgmental, compassionate observation of the present moment reality.

Common Misconceptions

While it is important to understand what mindfulness is, it is equally important to address all that this practice is not. There are a few myths about mindfulness that stand in the way of our fully understanding what this term refers to. As we begin to chip away at these misconceptions, we find ourselves moving closer to a deep awareness of what this practice really offers.

Myth #1 – Mindfulness is a way to relax.

In the initiatory stages of mindfulness practice, we often hit our first barrier when we realize how hard it is to relax! We might have thought that mindfulness is a gateway to relaxation, but while we might naturally learn to relax into it, mindfulness is not an active practice of relaxation itself.

Many mindfulness meditations and practices include relaxation exercises to help the mind settle down and to enhance our ability to be with whatever is present in the moment; however, relaxation is not synonymous with mindfulness. When we practice mindfulness techniques we are simply called to observe whatever is present; in any moment this might be a sense of relaxation or it might be the complete opposite. All is welcome and all is held in compassionate awareness.

Myth #2 – Mindfulness is the same as meditation.

Mindfulness can be a form of meditation, but it does not have to be. It is an awareness that can be practiced in any moment, whether we are sitting down to meditate, walking the dog, eating a meal, or engaging in a difficult conversation.

Similarly, not all meditations are mindfulness meditations. Meditation comes in many forms, from loving-kindness meditation to Osho dynamic meditation to breathing-centered meditations. Some forms might be considered mindfulness-based but not all of them are.

Myth #3 – Mindfulness is about stopping one’s thoughts.

In truth, mindfulness asks us to do the opposite of stopping our thoughts; mindfulness asks us to allow them. Allowing our thoughts is not the same as condoning their content or becoming swept away by them; instead, we can witness them in their simplest form without becoming enamored by their stories.

The same goes for rising emotions and bodily sensations. There is nothing beneath the lens of mindfulness that needs to be actively stopped. Many thoughts, feelings, and sensations will naturally cease to exist as we practice mindfulness, but it does not happen by force.

Myth #4 – The purpose of mindfulness is to find happiness, bliss, or contentment.

Mindfulness is not about seeking or striving for anything. Yes, moments of contentment or bliss may arise while we practice mindfulness techniques, but this is not the aim. Through mindfulness practice we open at the heart to whatever is present – the good, the bad, and the ugly – and gently unfastens all of these labels. Everything is welcomed.

The Benefits of Mindfulness for Beginners

After unraveling the myth that says mindfulness is all about finding happiness, we might start to wonder what the point of it all is. It can seem confusing since most advanced mindfulness practitioners and teachers speak about inner harmony, balance, and peace. To bridge the apparent gap we might say that while the purpose of mindfulness is not to achieve infinite happiness and peace (or in other words, not to be anywhere other than exactly where one is), it is certainly a practice that can help us to uncover the blocks that keep us from a peaceful and harmonious relationship with the world both inside and out.

In the beginning stages of practice, we might find that mindfulness techniques lead us to:

  • Begin inquiring about the root cause of our thoughts and beliefs,
  • Explore our emotional landscape with greater curiosity,
  • Make healthier life choices, whatever that may look like in each moment,
  • Slowly detach from relationships, substances, and habits that do not serve our greater wellbeing,
  • Communicate more compassionately and effectively,
  • Pursue hidden or neglected passions that add meaning or a sense of purpose to our lives.

The compounding benefits of mindfulness practice are infinite, starting from these initial inquiries and insights we begin opening up to. Once mindfulness practice becomes a more permanent fixture, the areas of our lives that can be positively influenced by this practice are endless.

Some of the benefits of mindfulness, no matter what stage of the journey one is in, include:

  • Stress, anxiety, and depression reduction
  • Emotional regulation and balance
  • Enhanced cognition
  • Reduction of pain perception
  • Increased empathy and compassion
  • Increased resilience
  • Heightened creativity
  • Increased sense of connection
  • Improved heart health

Mindfulness helps us to compassionately explore our entire being (mental, emotional, spiritual, and physical bodies included), offering us greater insight into the internal processes that are at work. As we get to know each of these bodies a little bit better, we gain insights and tools that we can then use to enhance our overall wellbeing. So mindfulness works not only directly but also indirectly, empowering and encouraging us to take charge of our wellbeing.

Three Simple Mindfulness Techniques for Beginners

As we begin our inquiry into what it means to live mindfully, we will undoubtedly come across various techniques and practices to enhance our understanding. From guided meditations and talks to worksheets and other exercises, the resources for exploring this new way of relating to oneself and the world are endless.

The following techniques are three simple mindfulness techniques you can practice on your own. They only take a few minutes but can be practiced at length as you become more comfortable with maintaining focused attention. For each of these exercises, it can be helpful to set a timer for five to ten minutes or longer to mitigate the tendency to check the clock. Once you are ready, come to a comfortable seated position with your back straight and your shoulders relaxed. You may be seated in a chair, on a meditation bench, or cross-legged on the floor. Your hands can rest in your lap or on your thighs. Gaze forward and then gently close your eyes.

Simple Breathing Meditation

  • Once you are settled, draw your awareness to your breath exactly as it is in this moment. Without manipulating or changing it in any way, simply observe its natural rhythm, flow, and depth. Observe any sensations that are present as your breath enters your body and as it exits.
  • Whenever the mind wanders simply draw your attention back to the breath. You can liken your breath to an anchor that can help to ground you into the present moment when thoughts arise.
  • Continue to observe the breath for the remainder of the time you have allotted for this exercise. Consistency is more beneficial than length, so choose a time that you can commit to practicing again and again.

Mindfulness of Emotions

  • When challenging emotions arise, bring yourself to a comfortable seated position and open your heart to your experience with curiosity and compassion.
  • As the emotion passes through you, first note its presence by labeling it as a separate entity. For instance, you might notice “anger is present,” rather than reaffirming, “I am angry.” Notice what else is there, perhaps “irritation,” “constriction,” or “confusion.” Again, observe these as energy bodies of their own, not as something that you own.
  • Tune into the body next by observing any observable sensations that are present. Compassionately and curiously scan the body for whatever might be there. You do not need to search for anything; let your experience show itself to you. Simply note what arises without judgment.
  • Continue this mindfulness practice for the allotted time. Notice how energy moves and shifts as you sit, coming and going as swiftly as ocean waves.

Simple Body Scan

  • This meditation can be performed while sitting comfortably or while lying flat on your back with a straight spine. Take a moment to adjust your posture so that it is entirely neutral.
  • Take a few breaths into the belly to gently ease the physical body. Once you are settled, begin a simple body scan by drawing your awareness to your toes. Hold your attention here for a few moments as you observe any sensations that are present.
  • After a few breath cycles, gently carry your attention to your lower legs, repeating the observation in the same way. Simply notice whatever your experience of this body part is.
  • Continue this practice as you ascend slowly through the body. After you have reached the very top of the head, hold the entire body in your awareness for one final observation. Are there any energy currents present? Any areas of tension or constriction? Any feelings of release?
  • Once you have completed the exercise, return to your breath for a few more moments of quiet observation or until your timer runs out. Slowly open your eyes and return to the world around you.

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