Mindfulness Exercises For Beginners

Learn mindfulness with our free mindfulness exercises for beginners.

mindfulness exercises guided meditation 11

Getting Lost & Coming Back

Tara Brach leads a guided meditation Getting Lost and Coming Back. In the stillness, feel your body breathing and bring ...
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Pleasant vs Unpleasant Guided Script

Pleasant vs Unpleasant – Guided Script

Pleasant vs Unpleasant. Can you separate into parts, the sensation, awareness of the sensation, and the label you’ve given neutral, ...
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432Hz Healing Music Derived from Cosmos

432Hz | Healing Music | Derived from Cosmos

Reconnect with nature with our Healing music at 432 Hz as derived from the Cosmos. This 8-hour long audio is ...
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The Rhythm Of The Breath Flowing Through The Body

The Rhythm Of The Breath Flowing Through The Body

Rhythm of the Breath Flowing through the Body. With this meditation, you'll become attuned and comfortable in following the natural ...
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Dharmette by Gil Fronsdal

Dharmette: Tenderness

Gil Fronsdal leads a Guided Meditation Dharmette Tenderness. It's a feeling of the preciousness of our lives. The specialness of ...
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Heal Your Body Pain & Sickness, Relieves Pain Naturally

Heal Your Body: Pain & Sickness, Relieves Pain Naturally

Are you suffering from chronic pain, disease, or illness? Rejuvenate and heal your body by listening to this spoken guided ...
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Mindfulness

Elevating Your Mood (Binaural Beat)

Binaural Beat for Elevating Mood. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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Support for Practice by James Baraz

Supports for Practice

James Baraz shares a story about the Buddha and the 5 supports for practice he gave to a monk whose ...
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On Being Out of Touch With One's Feelings

On Being Out of Touch With One’s Feelings

We tend to fall out of touch with our feelings. One way to address this problem is to ensure that ...
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Why You Need An Early Night [Video]

Why You Need An Early Night [Video]

Lack of good sleep and exhaustion affect our lives more than we can imagine. Watch why getting an early night's ...
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Improving Performance

Improving Performance

Achieve mindfulness and improve your performance in the workplace by learning from this piece. Incorporating mindfulness in your business improves ...
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Gil Fronsdal

Nothing at Stake

Gil Fronsdal leads a Guided Meditation Nothing at Stake. When you discover what's not needed, maybe you can let go ...
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Gratitude: A Worksheet

Gratitude: A Worksheet

Gratitude A Worksheet. This 6-step guide can help you start thinking about gratitude. Positive emotions like gratitude can benefit our ...
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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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mindfulness exercises guided meditation 13

Building Joy

Joseph Goldstein talks about "Mudita" as the life in the happiness of others; building joy if you will. To be ...
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Rebecca-Bradshaw

Meditación De La Respiración [Audio]

Meditación De La Respiración, by Rebecca Bradshaw:About Rebecca Bradshaw:Rebecca Bradshaw is the guiding teacher of the Insight Meditation Center of ...
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Pico Iyer, Gopi Kallayil Art of Stillness in Digital Age

Pico Iyer, Gopi Kallayil: Art of Stillness in Digital Age

One of the beauties of travel is that it allows you to bring stillness into the motion and the commotion ...
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Meditations 4 by Thanissaro Bhikkhu

Meditations 4

Meditations 4. Right concentration forms the heart of the path. The other factors of the path serve two functions. One ...
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Stillness In Samadhi

Knowing & Stillness In Samadhi

Phillip Moffitt talks about knowing and stillness in attaining mindfulness. Enabling what is felt by the mind and having the ...
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Imagining Your Tree of Knowledge

Imagining Your Tree of Knowledge

Imagining your tree of knowledge is a guided meditation script that aids one to gain insight and inspiration to higher ...
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Mindfulness for holiday stress, metta

Deep Peace

We all hunger for inner peace. Simple meditation practices can bring about a great depth of peace. Shaila guides you ...
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Fear and Doubt

Fear and Doubt

Ajahn Sumedho talks about Fear and Doubt. Fear is something that arises from not knowing and uncertainty. Doubt arises from ...
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Mindfulness Exercise on Lessons From Nature

Vision

Matthew Brensilver talks about Vision. Seeing is feeling. Visual feeling is one part of mindfulness that can be very useful, ...
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karma and intention, boredom

Karma and Intention

Gil talks about intention and karma. Part of the core of mindfulness is the appreciation of the present moment with ...
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The Meaning Connection Between Mindfulness and Happiness

Connection Between Mindfulness and Happiness

Find out how a humanistic-oriented theoretical foundation for meaning in life mediates between mindfulness meditation and happiness.With the strength of ...
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Willingness to Question

Willingness to Question

Let's Test Your Willingness to QuestionOn the worksheet below, we will begin to reflect and examine ourselves on different aspects ...
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Nature of Awareness

The Importance of Appreciating our Benefactors

James Baraz tells a story about the importance of appreciating our benefactors. These mentors and inspirations should be considered streams ...
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New: Free Meditations For Anxiety

New: Free Meditations For Anxiety

Anxiety can fully take over your mind and body. Increase clarity and ease of being with mindfulness practice and our ...
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aligning with your purpose

Aligning With Your Purpose

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Aligning-with-Your-Purpose.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Let Go of What Doesn’t Serve You

Let Go of What Doesn’t Serve You

Rediscover yourself through Qoya, let go of what you craved, hoped or planned and get ready to experience the life ...
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My Favorite Mindfulness Resources

My Favorite Mindfulness Resources

I listed my favorite mindfulness resources that I routinely use. Sometimes, it can be difficult to know which ones are ...
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Ajahn Sumedho Volume 5 – The Wheel of Truth

Ajahn Sumedho Volume 5 – The Wheel of Truth

Read this collection of Ajahn Sumedho's Dhamma talks which revolves around the Four Noble Truths and the Eightfold Path of ...
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How To Succeed Beyond Your Wildest Dreams (4.3)

How To Succeed Beyond Your Wildest Dreams (4.3)

You can achieve success beyond success by always choosing to act with integrity. Find out how you can base your ...
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Stop

What Do You Want To Stop

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/What-Do-You-Want-to-Stop.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Amazed

How To Be Amazed. Wow!

Gil Fronsdal talks about How To Be Amazed, Wow! There just so many things to be amazed in nature. The ...
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Search Inside Yourself

Search Inside Yourself

Avail this free course, "Search Inside Yourself", by Chade Meng-Tan to develop yourself and attain mindfulness in your daily life ...
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How to Re-Discover Your Passion

How To Re-Discover Your Passion

If you find yourself lacking motivation and you want to find your lost passion, try these four steps:Rest. First and ...
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mindfulness meditations online

Unentangled Knowing

Guy Armstrong says "unentangled" means preventing the tangling from happening. So unentangled knowing is the kind that prevents tangling from ...
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The Wisdom of Animals [Video]

The Wisdom of Animals [Video]

We can certainly learn a lot from the animal kingdom with their simple life. Watch this short video to inspire ...
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Mantras for Deep Inner Peace

Mantras for Deep Inner Peace

These 8 Mantras for Deep Inner Peace can have a powerful effect in calming your mind. Use it as background ...
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Keep Religion Out of Mindfulness

Keep Religion Out of Mindfulness

Sam Harris provides a great reminder of why you should remove religious practice out of mindfulness. The video shows how ...
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Bonus 45-minute Meditation

Bonus 45-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 45-minute meditation from ...
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Mindfulness and Concentration

Lack of Continuity of Mindfulness and Concentration

Kate Munding reminds the importance of stillness in the practice of mindfulness and improves concentration especially in the world where ...
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reducing holiday stress

Reducing Holiday Stress

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Reducing-Holiday-Stress.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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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 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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