Mindfulness Exercises For Beginners

Learn mindfulness with our free mindfulness exercises for beginners.

defining your meaning of success

Defining Your Meaning of Success

To begin this Mindfulness Exercise on Meaning of Success, please bring kind awareness to- why you chose this topic- how ...
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Hardwiring happiness

Hardwiring Happiness

As people internalize experiences of gratitude, they gradually become less greedy, less driven to prove themselves. Learn to hardwire your ...
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Before Sleep Chakra Balance

Before Sleep | Chakra Balance

Before sleep spoken chakra alignment meditation. It helps you to sleep easy with knowing that your body, mind & spirit ...
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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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realizing how others respond to me

Realizing How Others Respond to Me

To begin this Mindfulness Exercise on Other's Responses, please bring kind awareness to- why you chose this topic- how your belly, ...
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Sylvia Boorstein

Cultivating The Heart of Inclusivity [Audio]

Cultivating The Heart of Inclusivity by Sylvia Boorstein:So, here’s a story. Sometime in the last decade, at the time of ___, ...
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Thich Nhat Hanh: Conversations on Compassion

Thich Nhat Hanh: Conversations on Compassion

Zen Buddhist monk Thich Nhat Hanh explains how mindfulness can reduce suffering, bring happiness, and enable compassion to be born ...
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A True Leader Has No Followers

A True Leader Has No Followers

True leaders have no followers. They just inspire the so-called followers to follow the vision. A true leader is the ...
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Lesson from Nature, Allergy and Sinus Relief

Binaural Beat: Allergy & Sinus Relief

Binaural Beat for Allergy & Sinus Relief. Binaural beats are auditory illusion perceived by the brain when two different tones ...
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Is There Too Much On Your Plate [Video]

Is There Too Much On Your Plate? [Video]

Feeling overwhelmed and stressed – having too much “stuff” on your plate? Be empowered & determined so you can take ...
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Leading With Purpose

Leading With Purpose

Sean Fargo leads a guided meditation Leading with Purpose. This meditation explores leading with purpose whether you're in an organization ...
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Nature of Awareness

Working with Difficult Emotions

Guy Armstrong discusses about the sufferings brought about by the emotional pain. Sadness, grief, all other difficult emotions, how you ...
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Developing Meditation Techniques

Developing Meditation Techniques

Ajahn Sumedho talks about developing meditation techniques. Keep concentrating on the breath and stop the wandering mind and bring about ...
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Self-Discipline Through Mindfulness – How To Become More Disciplined

Self-Discipline Through Mindfulness – How To Become More Disciplined

Master self-discipline through mindfulness and learn how to become more disciplined. Fight temptations that trap your mind and achieve high-level ...
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How to Meditate in a Moment

How to Meditate in a Moment

A quick-fire guide in how meditation is possible in even just a single minute - anytime and anywhere, with these ...
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An Invitation to Live Consciously in Business [Video]

An Invitation to Live Consciously in Business [Video]

To be conscious means to be awake, mindful. Find out how Linkedin’s Conscious Business Program can help you live more ...
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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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Recognizing What You Need

Recognizing What You Need

Recognizing What You Need. Part of mindfulness is recognizing what you need. See if you can respond in a way ...
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Time Management

Time Management

Time management can help you assess how well you are managing your time. It also offers suggestions to improve your ...
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Meditation For Gratitude

Guided Meditation For Gratitude

This is a 10 minute guided meditation that is meant to help you start your day in a calm and ...
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how to stay focused

How to Stay Focused

To begin this Mindfulness Exercise on Staying Focused, please bring kind awareness to- why you chose this topic- how your belly, ...
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Guided Meditation by Phillip Moffitt [Audio]

Guided Meditation by Phillip Moffitt [Audio]

Guided Meditation by Phillip Moffitt. The core teaching on how to do mindfulness, how to practice it. Mindful in the ...
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Meditations 3 by Thanissaro Bhikkhu

Meditations 3

When we look for happiness, we tend to look far away. Even when we're meditating, we tend to look far ...
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Intuitive Awareness by Ajahn Sumedho

Intuitive Awareness

Intuitive Awareness is an essential aspect of the spiritual path. Meditation techniques for beginners can increase one's ability to feel ...
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Empathy

Empathy: Its Nature, What Makes It Hard, and How to Develop It

Donald Rothberg talks about empathy: its nature, what makes it hard and how to develop it. Empathy is the ability ...
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Increasing creativity

Increasing Creativity (Binaural Beat)

Binaural Beat for Increasing Creativity. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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What Is Mindfulness Based Stress Reduction?

What Is Mindfulness Based Stress Reduction?

Since 1979, thousands of people have flocked to an eight-week course called Mindfulness Based Stress Reduction (also known as MBSR) ...
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Mindfulness Exercises

It’s Time to Rise

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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How To Communicate Like A Leader [Video]

How To Communicate Like A Leader [Video]

Find out in this video how a leader-manager can elicit internal commitment from his team through conscious communication. A true ...
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food contemplation for kids

Food Contemplation for Kids

Explore food contemplation for kids with the practices of mindfulness exercises to bring awareness to improve the lifestyle of your ...
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Mindfulness Exercises for Emotionally Disturbed Kids

Help Kids Develop Mindfulness

Individuals of all ages benefit greatly from developing mindfulness through introspective exercises. These activities train your mind to fully appreciate ...
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What Would They Think

“What Would They Think?”

Mastering the Third perspective helps you balance out the feelings towards others in certain situations without interference with all your ...
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Your Job Is Not Your Job [Video]

Your Job Is Not Your Job [Video]

According to Fred Kofman, your job is not what you do, it's the goal you pursue. Find out why this ...
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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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Why Love Requires Generosity

Why Love Requires Generosity

Take your relationship back on track by watching this video and know why the most genuine meaning of love requires ...
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are you controlling relationships

Are You Controlling Relationships

To begin this Mindfulness Exercise on Controlling Relationships, please bring kind awareness to- why you chose this topic- how your belly, ...
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ASMR Naked Mindful Eating Meditation

ASMR: Naked Mindful Eating Meditation

In this video, you’ll be guided through eating mindfully in the nude. By savoring each bite, and attempting to be ...
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tracking your insights

Tracking Your Insights

Do you know, how mindfulness exercises help you to track your insights? Explore the best mindfulness practices to learn more ...
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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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Resolve Conflicts as One Team [Video]

Resolve Conflicts as One Team [Video]

It can be quite challenging to maintain a team and resolve conflicts as one unit. Watch this video and learn ...
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assessing your decision making skills

Assessing Your Decision-Making Skills

To begin this Mindfulness Exercise on Assessing Decision Making Skills, please bring kind awareness to- why you chose this topic- how ...
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Defeating Failure in 60 Seconds

How To Defeat Failure In 60 Seconds

Failure, we all have experienced it!Instance 150Guided AudioMeditations Effective for reducing stress, anxiety, depression and insomnia.$48 Download them to your ...
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Eckhart Tolle The Depths Of Who You Are

The Depths Of Who You Are

Eckhart Tolle explains the realization and the expression of our essential nature, how our lives lead us to – and ...
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Remembering Motivation

Right Livelihood & Redemption

Jack Kornfield talks about the mystery of human life and the topic of redemption in relation to having the right ...
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The Ladder of Inference

The Ladder Of Inference

Fred Kofman's The Ladder of Inference explains self-reasoning in relation to conflict situations with other people, especially those in the ...
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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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