Mindfulness Exercises For Beginners

Learn mindfulness with our free mindfulness exercises for beginners.

The Multiplication of Courage

The Multiplication of Courage

James Baraz talks about the power of community. There is a kind with creativity or collective intelligence, and sometimes multiplication ...
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Nature of Awareness

Relaxing the Mind

If you can change your mind, you can change a lot of things in your life. Anam Thubten teaches to ...
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Relaxing Sleep Music

Relaxing Sleep Music

If you're struggling with insomnia or feeling tired, this selection of relaxing sleep music by Jason Stephenson might help you ...
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guided equanimity Kamala-Masters Love and Forgiveness

Guided Equanimity with Awareness Practice [Audio]

Guided Equanimity with Awareness Practice is an essential aspect of the spiritual path. Mindfulness meditation can increase ones ability to ...
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Nature of Awareness

Mind Like Fungi

A very fascinating talk "A Mind Like Fungi" by Ajahn Amaro takes you into Buddhist perspective. It talks about the ...
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Grounding Meditation

Grounding Meditation

This Free Script for Grounding Meditation will help you to be in touch with your sensory experience at the present ...
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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 ...
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5 Things That Complement My Daily Meditation

5 Things That Complement My Daily Meditation

Are you one of the people that self-meditate daily? Check out these 5 things that complement daily meditation and enhance ...
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mindful life design

Your Free Mindful Life Blueprint

Mindful life design is a tool for creating a mindful life. Check out our mindful life design blueprint worksheet and ...
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Lesson from Nature

Nature: Autumn Forest

Nature Sounds: Autumn Forest. Rustling dry leaves and strong winds perform their ceremony before you. The winds are chilling a ...
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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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9 Hours Sleep Music

9 Hours Sleep Music

A calming long instrumental to beat insomnia, soothing sleep music for meditation and relaxation of the mind and body.Instance 150Guided ...
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Reflecting on a Role Model

Reflecting On A Role Model

Reflecting on a Role Model is mindfully important as it helps you envision how you want to be and the ...
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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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Triggers to Sustain Habits Video

“Triggers” to Sustain Habits [Video]

Set a trigger and maintain the right routines or good habits to keep you energized and motivated in whatever you ...
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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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Feeling Tones- Pleasant, Unpleasant, Neutral

Feeling Tones – Pleasant, Unpleasant, Neutral

A feeling tone describes what you’re experiencing as pleasant, unpleasant, or neutral. A feeling tone can be attached to anything ...
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Why Stress Creates Erectile Dysfunction

Why Stress Creates Erectile Dysfunction

The surprising link between stress and erectile dysfunction, as explained by neurology professor Robert M. Sapolsky from Stanford University ...
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Mindfulness for Kids Just Breathe

Mindfulness for Kids – “Just Breathe”

“Just Breathe” is a short film featuring elementary school students who use mindfulness and meditation to cope with a range ...
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Dr. Andrew Weil on Breathing Exercises for Health

Dr. Andrew Weil on Breathing Exercises for Health

Watch this video interview and discussion with Dr. Andrew Weil on the importance & healing of and how to do ...
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Five Minute Meditation

Five Minute Meditation – With Just Bells

Available for download, audible media of 5-minute meditation with just bells. Good for worry-free meditation for 5 minutes ...
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Relieving Stress

What Makes Life Precious

Sylvia Boorstein talks about What Makes Life Precious. She starts with a story about what's in the news and highlights ...
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Clarity of the mind

Emptying the Mind

Gil Fronsdal leads a guided meditation on Emptying the Mind. He explains the power of here. Here is the present ...
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Higher Self Meditation

Higher Self Meditation

Higher Self Meditation. This meditation is great for more advanced groups with a deeper understanding of the soul. Journey into ...
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Having More Nourishing Conversations

Having More Nourishing Conversations

This worksheet can help you assess deeply how you relate to people. How can you show compassion by listening and ...
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Visualization Of A Sleepy Train Ride

Visualization Of A Sleepy Train Ride

Visualization Of A Sleepy Train Ride is a great guided meditation script for relaxing to attain good night's sleep by ...
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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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parenting happily

Parenting Happily

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Parenting-Happily.pdfParenting Through a Relapse: Addiction, Compassion, and MindfulnessWatching a child struggle with addiction is devastating and ...
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Relax Accept Break Habits Learn And Be Happy

Relax, Accept, Break Habits, Learn And Be Happy

Relax, Accept, Break Habits, Learn & Be Happy. If you want that then this is the right guided meditation script ...
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Difficulty Coping With Cancer

I’m Having Difficulty Coping With Cancer

This video explains that illness can open the doorway to awakening.Instance 150Guided AudioMeditations Effective for reducing stress, anxiety, depression and ...
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Faith [Audio] by Kamala Masters

Faith [Audio]

Kamala Masters leader talks about faith, and have reflections on faith. We may express it in different ways, of course, ...
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Learning to Belly Breathe

The Power of Belly Breathing

A chest breather takes shorter, faster breaths. By getting the air in the deeper part of the lungs, you’ll actually ...
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Increasing the Power of Our Relationships

Increasing the Power of Our Relationships

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Increasing-the-Power-of-Our-Relationships.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation ...
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Evolving Together

Evolving Together

"If you think you're too small to make a difference, try sleeping with a mosquito."-Dalai Lama. This talk is about ...
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Story of Fear by Prince EA

Story of Fear [Video]

Prince EA bares the truth on fear by sharing a personal story about it as well as revealing what he ...
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mindfulness of walking

Mindfulness of Walking

Mindfulness of walking allows you to feel grounded and leave the stress and anxiety behind. Explore best mindfulness practices to ...
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Escalating Disagreements Cleanly [Video]

Escalating Disagreements Cleanly [Video]

Disagreements in the workplace can result to an ugly environment. Watch this video to learn how to provide proper resolutions ...
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It’s Up To You

It’s Up To You

Every passing minute is another chance to turn it all around. Take control of your mind, take charge of your ...
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Don’t Push

Don’t Push

Read about the Buddha's teaching on caring in action as explained by this book by Ajahn Amaro.that investigates the second ...
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recurring recurring thoughts

Recurring Recurring Thoughts

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

Developing Compassion

Jack Kornfield talks about Developing Compassion. The Buddha said the freedom of the heart is love. Compassion is the quivering ...
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Using The Power Of Your Mind

Using The Power Of Your Mind

Using The Power Of Your Mind is a short guided meditation script that brings out your mind's potential through visualization, ...
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Alan Watts - Acceptance of Death and Meaning of Life

Alan Watts: Acceptance of Death and Meaning of Life

Death and life are like fronts and backs of the same coin. Death gives meaning to life and gives us ...
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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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