Mindfulness Exercises For Beginners

Learn mindfulness with our free mindfulness exercises for beginners.

Be To Do to Have [Video]

Be To Do to Have [Video]

Stephen Covey says, “To have, it’s first necessary to do; and to do it’s first necessary to be.” Find out ...
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Deep Trance Relaxation Rain City Dreams

Deep Trance Relaxation (Rain City Dreams)

This guided sleep meditation is intended for deep trance relaxation, helping you to fall asleep into the lucid dream world ...
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Restoring Confidence When Negatively Impacted

Restoring Confidence When Negatively Impacted

Restoring Confidence When Negatively Impacted. Trauma & deep internal challenges can leave its mark on confidence. This can help restore ...
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Lessons from Nature

Nature: Tropical Waves

Nature Sound: Tropical Waves. Hear the rolling waves as the winds of the sky commands its movement. They touch your ...
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Lena Dunham Tries Meditating

Lena Dunham Tries Meditating

Modern living is overwhelming. Watch this comic Vogue original short of Lena Dunham trying to squeeze in a couple of ...
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The 10 Recollections A Study Guide

A Meditator’s Tools: A Guide on the 10 Recollections

The Ten Recollections (A Study Guide) are a set of meditation themes that highlight the positive role that memory and ...
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Lovingkindness FI

Lovingkindness

Lovingkindness is a meditation technique that will enhance your feelings of unconditional love towards other people. It will also help ...
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Existential Bummer

Existential Bummer

Entropy is perhaps the greatest existential bummer. How should we respond to the fact that everything and everyone will eventually ...
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Truth of Rebirth And Why It Matters in Buddhist Practice

The Truth of Rebirth: And Why It Matters for Buddhist Practice

The Truth of Rebirth: And Why It Matters for Buddhist Practice ebook teaches Rebirth, Awakening, and release from Suffering in ...
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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 ...
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Ways to Overcome Adversity

5 Ways to Overcome Adversity

Brendon Burchard shares 5 great ideas that will help a lot if you need to overcome adversity in life so ...
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Jon Kabat-Zinn Compassion and Mindfulness

Jon Kabat-Zinn: Compassion And Mindfulness

We are inherently compassionate. The spaciousness of compassion is pure awareness. Mindfulness can help unlock that compassion in us ...
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Do What Feels Right In Your Body

Do What Feels Right In Your Body

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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Miranda July & The Dharma

Miranda July & The Dharma

Matthew Brensilver reflects on the movie where Miranda July was an actress, playing the role of receiving emails from the ...
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The Best Of Mozart Slowed Down 432Hz

The Best Of Mozart – Slowed Down @ 432Hz

Enjoy the best piano sonatas by Mozart specially recorded at the natural frequency of the Cosmos, 432Hz, for a unique ...
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Short Body Scan

Short Body Scan

Short Body Scan. This script is a great exercise to reconnect children with their physical being. It promotes a deepening ...
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Equanimity

Equanimity

Donald Rothberg discusses the nature of Equanimity, what are the challenges and difficulties, & why it is important. Equanimity is ...
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how to optimize your marketing efforts

How to Optimize Your Marketing Efforts

To begin this Mindfulness Exercise on Marketing, please bring kind awareness to- why you chose this topic- how your belly, ...
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Why Change Is Hard

Why Change is Hard

This highlights uncertainty, judgment, & struggle as the 3 challenges that are part & parcel of the birthing pains that ...
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Mindful Life Project: A Non-Profit in Need of Our Support

Mindful Life Project: A Non-Profit in Need of Our Support

Most of us are feeling the fallout of COVID-19 to some degree – or, we ourselves are directly impacted in ...
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Great Patient One

Great Patient One

Great Patient One is Part 2 of Where Are You Going- A Pilgrimage on Foot to the Buddhist Holy Places ...
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Mindfulness for holiday stress

Embracing Each Moment – Talk

Anam Thubten talks about how embracing each moment 'as it is' leads to concentration and worry-free living vis a vis ...
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Dharmette by Gil Fronsdal

Dharmette: Space

Gil Fronsdal leads a Guided Meditation Dharmette: Space. The idea of making space for things to appear, some people are ...
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5 Steps Towards True Meditation, Guided Meditation Scripts for Teachers

5 Steps Towards True Meditation

How can we quiet a mind that is so full of thoughts and opinions? How can we meditate? Here are ...
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Deep Relaxing Aches & Pains Sleep Relief Music

Deep Relaxing Aches & Pains Sleep Relief Music

Let go of stress & anxiety. Learn meditation, yoga & be inspired with Jason & friends at Meditation Masters TV ...
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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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Visualizing Stress As A Storm

Visualizing Stress As A Storm

Visualizing Stress As A Storm is a useful guided meditation script to deal with high levels of stress. It makes ...
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Squeeze Out Stress

Squeeze Out Stress

Squeeze out stress with this mindfulness exercise by tensing and squeezing each part of your body into a ball as ...
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Daniel Goleman Focus Flow Frazzle

Daniel Goleman: Focus, Flow, Frazzle

Daniel Goleman explains the relationship between performance and stress, focusing in particular on three concepts: focus, flow, and frazzle ...
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All 7 Chakras Healing Meditation Music

All 7 Chakras Healing Meditation Music

Music based on Indian Classical Raaga, this 50-minute track offers a unique sound for each Chakra. Meditate. Do your yoga ...
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Nature of Awareness

The Place of Acceptance

Ajahn distinguishes loving kindness from liking and fundamental acceptance. We need to free the heart from restrictions as it's the ...
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How to Deal with Jealous People

How to Deal with Jealous People

Dealing with jealousy isn't easy or pleasant. How do you deal with people in your life who are jealous, while ...
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Self-Inquiry C

Self-Inquiry C

Self-inquiry C is part of FitMind Meditation Program. It helps us get to know ourselves better and begin to shed ...
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Mindfulness-based Stress Reduction

Mindfulness-based Stress Reduction

Download Free PDF---Material on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 LicenseInstance 150Guided AudioMeditations Effective for ...
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Beginning Our Day

Beginning Our Day, Volume 1

A free mindfulness ebook on teachings that one can reflect on daily to achieve a better sense of reflection and ...
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The Perfectionist Trap

Perfectionist Trap

We tend to strive for perfection without fully understanding what is required to attain it. How can we avoid falling ...
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Do You Cry Is It Normal To Cry

Do You Cry? Is It Normal To Cry?

Eckhart Tolle says it’s normal to cry and talks about some of the things that make him cry. He also ...
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Awareness of Four Elements Earth, Air, Water and Fire

Awareness Of The Four Elements

Awareness of the Four Elements is a unique script. By exploring our awareness of earth, air, water, and fire, we ...
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What the world needs

What the World Needs

We're often focused on the wrong things, so instead of asking what the world needs, ask yourself what makes you ...
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Being Assertive Without Harming

Being Assertive Without Harming

How can you be assertive in the workplace in a mindful way? Learn how to be assertive without harming the ...
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You are Eternal the Universe - Alan Watts

You are Eternal the Universe

According to Alan Watts, what you are basically is simply the fabric and structure of existence itself – you are ...
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Breath Focus A

Breath Focus A

Breath Focus A is part of the FitMind Meditation Program. “To master our breath is to be in control of ...
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facilitating your listening

Facilitating Your Listening

To begin this Mindfulness Exercise on Facilitating Listening, please bring kind awareness to- why you chose this topic- how your belly, ...
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Mindful Media

Mindful Media

Mindful Media. Media is a major stressor. This script (that reads like an exercise) helps its readers and listeners to ...
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Warm Hands Visualization

Warm Hands Visualization

In this mindfulness exercise on Warm Hands Visualization, you will imagine warming up your hands and feet as a relaxation ...
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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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