Mindfulness Exercises For Beginners

Search From 2,000 Free Mindfulness Exercises

Learn mindfulness with our free mindfulness exercises for beginners.

Three Mindful Breaths

Three Mindful Breaths

Three Mindful Breaths. This is a simple guided meditation script to quickly allow the body to relax and find calm ...
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
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 ...
Read More
Fear Of Missing Out

Fear Of Missing Out

There are two ways of viewing the Fear of Missing Out (FOMO): Romantic and Classical. To the Romantic temperament, missing ...
Read More
Experience gratitude

Experience Gratitude

Has gratitude been unrecognized or forgotten? Your experience with gratitude can help to recognize where it has been present and ...
Read More
mindfulness exercises guided meditation 23

Mindfulness Of Breathing

Mark Coleman leads the guided mindfulness of breathing, explaining the posture and parameters of the meditation, being relaxed and alert ...
Read More
Mindfulness for holiday stress

Introduction to Seeing Drawing

Marcia Rose gives an exercise: introduction to seeing drawing as a form of meditative activity. "When we start to draw ...
Read More
Wave House [Teaser]

Wave House

What if you build a house made of moving waves? This video presents an approach to see & feel technologies ...
Read More
The Importance of Narrative [Video]

The Importance of Narrative [Video]

Published on Jan 28, 2015Dacher explains the science underlying personal narratives.---Transcript:It’s very fitting in a class on the science of ...
Read More
To care & not to care

To Care & Not to Care

Gil Fronsdal talks about To Care & Not To Care. In Buddhist practice, both are important. Don't measure yourself by ...
Read More
The Problem with Over-Friendly People

The Problem with Over-Friendly People

Published on Jan 23, 2017Friendliness is a great virtue. Over-friendliness can be an unexpected problem. If you like our films, ...
Read More
Guided Meditation for Anxiety Stress & Sleep

Guided Meditation for Anxiety, Stress & Sleep

It’s easy to become overwhelmed by stress & anxiety. With mindfulness meditation, we can overcome these feelings. This free guided ...
Read More
How to Be More Mindful

How to Be More Mindful

What is “mindfulness”? Can you be more mindful – more alive, centered, peaceful and connected to the moment? Here are ...
Read More
mindfulness meditation videos

The Monopoly of Life

Life as compared to a game of monopoly - plays come players go but it all goes back in the ...
Read More
Family Engagement

Family Engagement

To begin this Mindfulness Exercise on Family Engagement, please bring kind awareness to- why you chose this topic- how your belly, ...
Read More
Nature of Awareness

The Power of Lovingkindness

The practice of Metta makes the heart more responsive. You'll be surprised you don't even need to learn Metta in ...
Read More
Love And Self-Love

Love And Self-Love

Without a decent amount of self-love, the love of another person will always prove sickening and misguided. We should know ...
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
Settle the heart

Settle the Heart First

Gil Fronsdal talks about Settle the Heart First. Rest in the calm of peace first and settle the heart before ...
Read More
Elizabeth Gilbert Discusses Her Spiritual Journey

Elizabeth Gilbert: Her Spiritual Journey

Elizabeth Gilbert reflects on spiritual enlightenment & her own spiritual journey. She says spiritual self-discovery doesn't have to happen through ...
Read More
Deep Listening

Deep Listening

A quick talk by Frank Ostaseski about the practice of Deep Listening as well as its benefits for the heart ...
Read More
Mystery of aliveness

Meditation: Mystery of Aliveness

Tara Brach leads a guided meditation on The Mystery of Aliveness. Sense the body, space, and everything that's happening. Become ...
Read More
3 Ways Meditation Benefits Your Love Life

3 Ways Meditation Benefits Your Love Life

The mental dedication and physical commitment necessary to achieve the benefits of daily mediation also have several surprising benefits for your ...
Read More
Is There A Purpose To Living

Is there a Purpose to Living?

Nature has no purpose. Purposelessness is what makes us perfectly rational human beings. We must trust ourselves to a nature ...
Read More
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 ...
Read More
Using RAIN

Using RAIN

RAIN is an acronym that incorporates the core teachings of mindfulness: Recognize, Accept, Investigate, and Non-identification ...
Read More
The Science of Mindfulness Video

The Science of Mindfulness [Video]

The benefits of mindfulness are backed by science. For example, the prefrontal cortex is associated with depression and a range ...
Read More
mindfulness exercises guided meditation 4

Guided Meditation by Joseph Goldstein

This meditation starts with orientation after which Joseph Goldstein leads a guided meditation about mindfulness, Dharma & the practice ...
Read More
Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Meditation – Nine Breathing Exercises to Release Dead Energies

Anam Thubten leads a meditation: 9 breathing exercises to release dead energies. Dead energies are frozen energies such as staled ...
Read More
Mindfulness for holiday stress

Reflection on Monet Poem

Marcia Rose reflects on the Monet Poem: Monet refuses the Operation by Lisel Mueller. And another, Shoveling Snow With Buddha ...
Read More
Tibetan Healing Sounds: Monk Singing Bowls

Tibetan Healing Sounds: Monk Singing Bowls

Tibetan Healing Sounds: Monk Chant Music Mantra with Tibetan Singing Bowls. Relaxing background sounds for meditation. PLEASE READ THE FOLLOWING ...
Read More
Why Awe is Such an Important Emotion

Why Awe Is Such an Important Emotion

A detailed explanation of the science behind the emotion of awe, the way it is expressed as well as the ...
Read More
Taking in the Good

Taking in the Good

Taking in the Good is a mindfulness practice worksheet that allows us to let go of negative experiences and to ...
Read More
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 ...
Read More
Sleeping Under The Stars [Video]

Sleeping Under The Stars [Video]

Feel anxiety and insomnia just lifting away with the help of our special compilation of powerful sleeping music from some ...
Read More
Mindful Sourcing

Mindful Sourcing

What is mindful sourcing? In this video you will learn about being mindful in sourcing your food and other important ...
Read More
How to Cultivate Equanimity [Audio] Mindfulness of Speech

Mindfulness of Speech [Audio]

Mindfulness of Speech is an essential aspect of the spiritual path. Mindfulness techniques can increase ones ability to feel and ...
Read More
Change Your History Channel

Change Your (History) Channel

This mindfulness exercise on Changing Your (History) Channel will help you explore new ways of dealing with an old (and ...
Read More
20 minute Guided Mindfulness Exercise

20 minute Guided Mindfulness Exercise

A 20 Minute Guided Mindfulness exercise, designed to help calm a busy mind at the end of the day. It ...
Read More
The Desire to be Well-Informed Vs. the Desire to Stay Sane

The Desire to be Well-Informed Vs. the Desire to Stay Sane

In the conflict of desires to be well-informed vs. to stay sane, losing your focus is easy. Maintain your inner ...
Read More
Best mindfulness mList of Top Stress Relief, Relaxation & Meditation Blogseditation blogs

List of Top Stress Relief, Relaxation & Meditation Blogs

The 55 Best Stress Relief, Relaxation and Meditation Blogs of 2019. Includes Primal Therapeutics, Thai Healing Massage, EkhartYoga, Simple Mindfulness ...
Read More
Dan Siegel

How To Increase Awareness [Audio]

A talk on increasing awareness by Dan Siegel:First, he’s become a really good friend, kind of kindred spirits for the last ...
Read More
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 ...
Read More
Neurofeedback Training

Neurofeedback Training

In this mindfulness exercise, undergo Neurotherapy with a trained professional and find out how neurofeedback training helps the brain to ...
Read More
Purification

Purification

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
Read More
Loading...

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.

Browse More Categories

>