Mindfulness Exercises For Beginners

Learn mindfulness with our free mindfulness exercises for beginners.

Breath Awareness Meditation Practice

Breath Awareness Meditation Practice

Here is your online worksheet: https://mindfulnessexercises.com/wp-content/uploads/2020/05/Breath-Awareness-Meditation-Practice.pdf ...
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Practice as a Path of Happiness

The Past Is A Closed Book, The Future Is A Complete Mystery

Ajahn explains Buddhist teaching how to live in the present, in the now. That the past is a closed book, ...
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Mindful Walking

Mindful Walking

Ground-Surfing (Mindful Walking). Use this portable method of getting present when you are in transition & feeling anxious as you ...
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Driven Motivational Video

Driven [Video]

Driven by Ben Lionel Scott is a motivational video that will give you the push you need to take your ...
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The Secret of Life - Alan Watts

The Secret of Life

Alan Watts says the real secret of life is to be completely engaged with what you are doing in the ...
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assessing contributions to your team

Assessing Contributions To Your Team

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/04/Assessing-Contributions-to-Your-Team.pdf   Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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A Combustion Engine

A Combustion Engine

Have you ever had problems cooperating with your colleagues and co-workers? Learn from this article and a video about exercising ...
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The Science of Mindfulness Blog

The Science of Mindfulness

Neural images became available and literally we can see how meditation changes the brain. Psychologists have discovered the mechanics behind ...
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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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7 Mindfulness Exercises for Groups, Guided Meditation Scripts for Groups

7 Mindfulness Exercises for Groups

Mindfulness exercises for groups are tools we can use to strengthen our sense of community, wellbeing, concentration, and more individual ...
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Key to Stopping Self-Talk in the Head [Video]

Key To Stopping Self-Talk In The Head [Video]

Are you self-talking in the head? In this video, Eckhart Tolle says the key to stopping self-talk in the head ...
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Focusing on Pregnancy and Motherhood

Focusing on Pregnancy and Motherhood

Focusing on Pregnancy and Motherhood. Visualize yourself handling everything beautifully. See yourself happy and overjoyed about motherhood ...
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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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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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A meditation on joy

A meditation on joy [Audio]

This meditation on joy is an essential aspect of the spiritual path. Free mindfulness meditation can increase one's ability to ...
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Feeling Your Body and Mind as a Lake

Feeling Your Body and Mind as a Lake

Feeling Your Body and Mind as a Lake. To reduce anxiety, make yourself comfortable lying down on your bed or ...
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monitoring stress reduction

Monitoring Stress Reduction

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Monitoring-Stress-Reduction.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Fred Luskin The Choice to Forgive

Fred Luskin: The Choice To Forgive

This video discusses how forgiveness is a choice in every case of loss, and that if forgiveness is chosen, openness ...
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Self Compassion

Self Compassion

Appreciate your compassion with this self compassion guided meditation by Sean Fargo. Take your mind into a difficult situation and ...
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Mortality

Mortality

"Death has become an imposition on the human race and is no longer acceptable." -Alan Harrington, 'The Immortalist'Instance 150Guided AudioMeditations ...
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Mindfulness for holiday stress

Working With Pain

Ajahn teaches Buddhist wisdom on life's difficulties. How pain is ever present in our life. And how we deal with ...
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528Hz + 396Hz Angelic Healing Music

Angelic Healing Music | 528Hz + 396Hz

Connect with the divine in your sleep through our Angelic Healing Music played at 528Hz or the love frequency and ...
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Giving Yourself Care Through Physical Touch

Giving Yourself Care Through Physical Touch

Giving yourself care through physical touch is a guided meditation script that promotes self-love and compassion. Hands can give comfort ...
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When You Feel Lonely

When You Feel Lonely

What happens when you feel apart and disconnected from others? When you feel alone, what do you do?1. Get interested ...
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Equanimity, The Sweet Joy Of The Way

Equanimity, The Sweet Joy Of The Way

Spring Washam leads a guided meditation on Equanimity: The Sweet Joy of the Way. Equanimity is the quality of mind ...
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Gil Fronsdal

Pausing

Gil Fronsdal leads a Guided Meditation Pausing. To practice generosity to the people you're with and if you're alone to ...
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Practice Mindfulness For Anxiety And Get Your Life Back

How to Do Mindfulness Based Stress Reduction Exercises

We don’t have to tell anyone how difficult it is to navigate life nowadays. Although the financial depression is lifting, ...
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Noticing What Brings You Joy

Noticing What Brings You Joy

Noticing What Brings You Joy: One of the most pleasant ways to cultivate mindfulness is to notice the things that ...
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Extending the Exhale

Extending the Exhale

Extending the Exhale. The relationship between the breath, the body, and the mind go both ways. By breathing more deeply, ...
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Why It Is So Hard to Live In The Present

Why It Is So Hard to Live In The Present

Why it is so hard for us to live in the present. Why do we have the inability to properly ...
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Resolving Internal Conflict by Tony Robbins

Resolving Internal Conflict

Resolving Internal ConflictMore Meditation ScriptsResolving Internal Conflict. Tony Robbins explains often, the conflicts we have, are between our conscious & ...
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Barbara Fredrickson Positive Emotions Open Our Mind

Barbara Fredrickson: Positive Emotions Open Our Mind

Learn from psychology professor Barbara Fredrickson what positive emotions are and how positivity can open our minds and allow us ...
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How To Build Confidence Talking About Mindfulness

How To Build Confidence Talking About Mindfulness

Mindfulness teachings impart its relevance to focus on the practice and not the outcome. Learn how to build confidence talking ...
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Meditation Benefits to Flow Into Your Daily Life

Meditation Benefits to Flow Into Your Daily Life

To transform your life, you need to be able to take meditation benefits with you when you rise from your ...
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Why Modern Workers Need Mindfulness & Richard Fernandez

Why Modern Workers Need Mindfulness – Richard Fernandez

Richard Fernandez explains how mindfulness can increase attention and engagement at work–precious resources in our fast-paced, ever-expanding world ...
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What Can We Learn Through Betrayal

What Can We Learn Through Betrayal?

Eckhart Tolle tells us what we can learn through betrayal, reminding us to be careful with the stories the mind ...
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Suicide

Suicide

Suicide is a very rare phenomenon at the far end of human anguish. And yet its existence tells us something ...
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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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Eating Meditation FI

Eating Meditation

Discover a great exercise to help you practice mindfulness in eating. Naturally, eat less while getting more pleasure from your ...
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All Forgiveness Is Self Forgiveness by Frank Ostaseski

All Forgiveness is Self Forgiveness

Frank Ostaseski, Founder of Metta Institute, talks about the power of forgiveness. Forgive because all forgiveness is ultimately self-forgiveness ...
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How to Have Difficult Conversations

How to Have Difficult Conversations

In order to have difficult conversations, follow these 4 steps: begin with the end in mind; use the XYZ pattern ...
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Dharmette by Gil Fronsdal

Dharmette: Doing Nothing

Gil Fronsdal leads a Guided Meditation Dharmette Doing Nothing. A big part of learning mindfulness meditation is learning to do ...
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Free ‘Mindfulness For Beginners’ Guides & Journal

Free ‘Mindfulness For Beginners’ Guides & Journal

If you're just entering the world of mindfulness practice, here are some free mindfulness for beginners guides & journals to ...
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measuring your presence

Measuring Your Presence

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Measuring-Your-Presence.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Lesson from Nature, Loving Kindness Meditation

Three Instructions for Life [Audio]

Three Instructions for Life by Anushka Fernandopulle:So, I know you’re aware that this is the last evening of our retreat. And ...
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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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