Mindfulness Exercises For Buddhists

Deepen your Buddhist practice with our free mindfulness exercises, guided meditations, mindfulness worksheets and more. 

My Favorite New Mindfulness Books

My Favorite New Mindfulness Books

Each book has something special to teach you about the practice of mindfulness. Check out my favorite new mindfulness books to discover something new ...
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Verbal Aikido How To Respond To Unreasonable Challenges

Verbal Aikido: How To Respond To Unreasonable Challenges

Resolve conflicts through the lens of Verbal Aikido to identify how you can listen with intent, respond with humility, and work towards a peaceful outcome ...
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Mindfulness exercise

H.E.A.L. Steps to Happiness

Rick Hanson talks about HEAL Steps to Happiness. Taking in the good have 4 fundamental steps: Have, Enrich, Absorb, and Length ...
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Lesson from Nature, Pain Relief

Pain Relief (Binaural Beat)

Binaural Beat for Pain Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are played into each ear ...
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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, imagery & sound stimuli ...
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optimizing your requests

Optimizing Your Requests

Here is your online worksheet:https://mindfulnessexercises.com/wp-content/uploads/2020/05/Optimizing-Your-Requests.pdf Instance 1 330 Mindfulness WorksheetsStep-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!50% OFF Safely download them all to your own ...
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Gratitude For Breath, Body And Mind

Gratitude For Breath, Body And Mind

Gratitude for Breath Body & Mind. Simple gratitude meditation is a wonderful gateway into a calm state before sleep- a deep sense of peace & contentment ...
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In The Flow

In The Flow

Gil Fronsdal talks about In the Flow. A river flows continuously as does our life, thoughts, impressions, and breath. Being in the present moment is to flow ...
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1 Minute Meditation

12 Intentions of Gratitude

See if you can take an inventory of the things for which you're grateful. This meditation samples 12 intentions of gratitude ...
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Tending Yourself, Tending The World

Tending Yourself, Tending The World

Jack Kornfield tells about tending to yourself and the world by caring for each other. He tells a story about a student desperate to get home to his Mom ...
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Teachings On Nature, Practice of Forgiveness

The Practice Of Forgiveness [Audio]

Guided Meditation - The Practice Of Forgiveness is an essential aspect of the spiritual path. Mindfulness can increase ones ability to feel and respond.Guided Meditation - The Practice Of Forgiveness, ...
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Mindfulness for holiday stress

Seven Factors of Enlightenment

Guy Armstrong discusses the 7 factors of enlightenment. These are mindfulness, investigation, energy, rapture, calm, concentration and equanimity ...
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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 is a crucial matter for any business ...
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True Wisdom Of The Eagle And Condor

True Wisdom Of The Eagle And Condor

Spring Washam talks about the merging of wisdom and compassion: True Wisdom of the Eagle and Condor. How one grows in wisdom and compassion ...
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Lessons from Nature, Fruits of Practice

The Fruits of Practice

Jack Kornfield talks about the Fruits of Meditation Practice. A greater sense of well-being in the body, it comes from loving-awareness, mindfulness & balance ...
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Trump And A Post-Truth World

Trump And A Post-Truth World

How do we treat truth in the Trump era? In this free ebook, Ken Wilber addresses mindfulness and attempts to go beyond the basic divide and dig into something deeper ...
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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 free meditation for anxiety ...
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The Way to the End of the World by Howard Cohn

The Way to the End of the World [Audio]

Buddha suggested that within our body lies the path in which we cultivate the wholesome qualities of mindfulness, the path leading to the end of the world ...
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How To Work With Painful Emotions

How To Work With Painful Emotions

Are you feeling hurt right now? Learn how to deal with painful emotions with this meditation class. Experience freedom from painful emotions today ...
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Emotional Journaling

Emotional Journaling

Do you feel in touch with your emotions? Would you like to be more in touch with your emotions? Emotional journaling is a helpful technique. Try this! ...
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Jealous People Video

Jealous People [Video]

Useful strategies that will help you deal with jealous people in your life without being affected by their negative words and actions ...
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Self-Affirmation to Reduce Self-Control Failure

Self-Affirmation to Reduce Self-Control Failure

By affirming one’s one sense of self, one can strengthen one’s self-control. Express your core values to help strengthen your willpower ...
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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 reducing stress, anxiety, depression and insomnia.$48 Download them to your ...
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Dr. Andrew Weil The Pursuit of Happiness

Dr. Andrew Weil: The Pursuit of Happiness

In our pursuit of happiness, we tend to see it as a goal. Dr. Andrew Weil argues that we need to work for contentment instead ...
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How does it feel to lack a sense of boundaries

How Does it Feel to Lack a Sense of Boundaries?

This study discusses the phenomenological nature of the sense of boundaries (SB), based on a person’s experience with long-term mindfulness meditation ...
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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 relationships around you, especially at work ...
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forcing positivity

Susan David: How Forcing Positivity Can Create Despair

Should we choose to be happy or think positive? Susan David explains why forcing positivity can have the opposite effect: despair and unhappiness. I do have concerns about the over ...
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Wishing for Well Being for Ourselves and Others

Wishing for Well Being for Ourselves and Others

Wishing for Well Being for Ourselves and Others. To practice loving-kindness we generate a wish of well-being for ourselves and for others ...
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Nature of Awareness, Nature of Aversion

What Is Your Original Face?

Anam Thubten leads us further in our longing to self-discovery. How awakening our consciousness reveals our original face ...
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Grounding through Body Awareness

Grounding through Body Awareness

https://mindfulnessexercises.com/wp-content/uploads/2020/05/Grounding-through-Body-Awareness.pdf ...
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Binaural Beats Sleep Meditation: Root Chakra Activation Music

Binaural Beats Sleep Meditation: Root Chakra Activation Music

Binaural beats to help activate the Root Chakra, promoting mind and body relaxation with the help of the 396 Hz Sacred Solfeggio Frequency ...
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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 the act of generosity ...
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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 cosmos, the mind, consciousness, events ...
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Tranquil Spirit Spiritual Sleep Music Calming Soft Music

Tranquil Spirit – Spiritual, Sleep Music, Calming, Soft Music

3 hours of calming, soft music to help soothe your mind and tranquil your spirit. Listen to it as background music while you meditate, do yoga or relax ...
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Jon Kabat-Zinn, Soren Gordhamer Mindfulness Movement

Jon Kabat-Zinn, Soren Gordhamer: Mindfulness Movement

Jon Kabat-Zinn and Soren Gordhamer talk about the challenges faced by the mindfulness movement in America. Know their insights in this video ...
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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 movement as metaphor and infusing movement with meaning, the words ...
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Soft Belly

Soft Belly

Soft Belly is a deeply relaxing and restorative practice. The type of breathwork lessens the stress response, it brings about peace, calm, and contentment ...
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Gil Fronsdal

Guided Forgiveness

Gil Fronsdal leads a Guided Forgiveness meditation. In preparation for a Loving-kindness practice is a practice of forgiveness. Forgiving is difficult ...
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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 worthy of our time and attention ...
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Mindfulness For Anxiety: Mind full vs mindful

Mindfulness For Anxiety: Mind full vs mindful

Picture yourself walking through the park on a beautiful spring afternoon.  The sun is peaking through a cluster of trees allowing you to feel the warmth of its rays on ...
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Taking Refuge In Diversity, Reflections On Race And Diversity

Reflections On Race And Diversity [Audio]

Reflections On Race And Diversity, by Joseph Goldstein: First, to say that the ___ just the first part, round, kind of sharing some thoughts about this. Then, the open discussion, ...
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3 Steps to Build Corporate Mindfulness

3 Steps to Build Corporate Mindfulness

How can you achieve mindfulness in a corporate setting? This video presents interesting steps to build corporate mindfulness the Google way ...
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Making an Effective Complaint [Video]

Making an Effective Complaint [Video]

Learn how to complain productively and efficiently by taking in mind these three simple steps that you should follow. Make an effective workplace today! ...
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Increase Loving Kindness

The Practice of Metta – Loving Kindness

Sharon Salzberg talks about Metta- the Practice of Loving Kindness. The kind of loving kindness that does not select but wishes goodwill to all you know ...
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When You Feel Lonely (Or, You are Not Alone)

When You Feel Lonely (You Are Not Alone)

What happens when you feel apart and disconnected from others? When you feel lonely, what do you do? This video tells you that you are not alone.What happens when you ...
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Mindfulness and Buddhism

While mindfulness in and of itself does not require we practice Buddhism, we cannot practice Buddhism without understanding and embodying mindfulness. Buddhism is a religion and philosophy that has stood the test of time, having been founded over 2,500 years ago by Siddhartha Gautama. As a cornerstone of Buddhist philosophy, mindfulness practice has been explored and embodied for centuries. Its presence is so strong and deeply rooted that mindfulness, often referred to as sati, is often considered the first step one takes towards enlightenment.

Understanding Sati

Sati is the first of the Seven Factors of Enlightenment, though it is a component of each and every stage. According to the Buddhist tradition, mindfulness can be defined as, “moment to moment awareness of the present moment.” It is not something we can possess or hold onto; rather, it a process we experience again and again.

Mindfulness, or sati, can also be understood as:

  • Bare attention, or non-conceptual awareness
  • Correct view, or clear seeing
  • Non-judgmental awareness
  • Awareness of reality
  • Remembering, or bearing in mind

Remembering, as it is understood in the Buddhist sense, does not refer to the recollection of past events by the egoic mind; rather, it is a reminder to pay “bare attention” when the mind has wandered, or when we have moved away from the present moment. In this way, mindfulness has the ability to remind us to focus on what is happening right here and now. Not only is mindfulness the art of paying attention, it is also what calls us back when our attention has flittered away.

Mindfulness in the Buddhist Tradition

The Buddhist roots of mindfulness are powerful reminders of what this process or practice is and what it is not. Happiness or relaxation are often falsely associated with mindfulness; meanwhile, Buddhism reminds us that mindfulness is not conditional in any way. In the Buddhist practice of mindfulness, everything is observed without judgment. While what is observed in the mind might be noted as happiness, the presence of this state is not necessary for the practice to be complete or “correct.”

Many modern views of mindfulness focus on the idea of the primary or individual self, harbouring, however unconsciously, the notion of the separate self. Buddhism, on the other hand, views life as a conglomerate of flowing energy that creates our thoughts, our feelings, and our experience. Through movement towards enlightenment, the self is liberated from its sense of separateness.

It is important to note that the separate self does not need to be rejected or judged in any way; rather, it is something that Buddhist mindfulness practice eventually moves us through. Our experience of the separate self can be observed just like anything else. This understanding is a crucial component to the expansion of one’s mindfulness practice. These ancient insights provide us with signposts to help us move past our attachment to our experiences and our stories and our strong sense of the separate self. They encourage us to witness the present moment reality from a clearer, or more absolute, vantage point.

How Buddhism Promotes Mindfulness

Buddhism promotes mindfulness through a variety of techniques and modes of exploration. To better understand the ways in which it is practiced in this tradition, mindfulness can be explored through its four foundations: mindfulness of body, mindfulness of feelings, mindfulness of mind, and mindfulness of dhammas.

1. Mindfulness of body

Including mindfulness of breathing, awareness of the body, contemplation on the reality of the physical body, reflection on the material reality, and awareness of the body’s impermanence

2. Mindfulness of feeling

Different from emotion, feelings in this sense are broken down into awareness of risings that are: pleasant, neutral, and unpleasant; bodily and mental; worldly and unworldly

3. Mindfulness of mind

Involves awareness of mental states such as distraction, concentration, hatred, lust, or retraction

4. Mindfulness of dhammas, or mind objects

  • Awareness of Five Hindrances (desire, anger, sloth, worry, doubt)
  • Awareness of the Five Aggregates of Clinging (form, feeling, perception, mental-formations, consciousness)
  • Awareness of the entry points of consciousness (eyes, ears, nose, tongue, body, and mind)
  • Mindfulness of the Seven Factors of Enlightenment (mindfulness, investigation of dhammas, energy, joy, relaxation, concentration, and equanimity)
  • Mindfulness of the Four Noble Truths (suffering, the origin of suffering, the cessation of suffering, and the path leading to the end of suffering)

These four cornerstones provide a framework through which we can begin to explore mindfulness. Typically, we would explore one at a time, beginning with breath awareness and then moving outwards from there. Eventually, we reach the Four Noble Truths, coming to understand intuitively (rather than intellectually or theoretically) how one can move towards the absence of suffering.

The End of Suffering through Mindfulness

According to Buddhist philosophy, we suffer not because we are inherently “wrong” or “bad” but because we do not understand the reality of nature. Buddhism introduces us to the three marks of existence: impermanence, suffering, and insight. Mindfulness and contemplation of these aspects of our existence help us to move through our suffering as we gain a deeper understanding of the absolute reality of nature.

The Pali word for suffering is dukkha, a term that can be more completely understood as:

  • The physical or mental suffering that comes from the cycle of life (the transition through birth, growth, illness, and death)
  • The emotional aspect of our humanity, including sorrow and grief
  • Attachment to things that, by nature, change constantly
  • Lack of satisfaction or the feeling of expectations not being met

We gain insight into dukkha by increasing mindfulness of the Buddhist understanding of life. As we come to understand and accept the flow of nature and the impermanency of everything (from thoughts to physical possessions), we begin to overcome whatever rests at the root of our suffering. This deeper level of awareness increases our experience of contentment with whatever exists. We find ourselves in greater flow with the cycles of everything life comprises of.

​Buddhist Mindfulness Practices

Mindfulness practice in Buddhism is often believed to be highly associated with meditation, but it much more than this. The practice of being mindful can be carried throughout every aspect of our lives, touching the ways we interact with others, the way we walk, the way we eat, and the way we do just about anything. In studying Buddhism philosophy, it is not uncommon to find ourselves becoming instinctively more mindful of how we tread on this earth on a daily basis and of our interconnectedness to all things.

There are a variety of different ways we can deepen our awareness of the present moment. Countless online resources exist to help guide us into deeper levels of understanding. Three techniques and practices with roots in the Buddhist tradition are listed below.

Breath Awareness

Mindfulness of body is most simply explored through awareness of the breath. To practice, come into a comfortable seated position with the spine straight and the shoulders relaxed. You may sit cross legged on the floor or in a straight-backed chair. Rest your hands in your lap or on your thighs as you come into a state of stillness.

Draw your awareness to your breath without changing it in anyway. Keep your focus on this movement of energy into and out of your body, calling upon mindfulness to help refocus your attention when the mind wanders.

Keep the heart open, remaining compassionate towards whatever you experience. Refrain from judging the present moment in anyway. Continue to breathe mindfully, drawing your attention back to the breath again and again. You may sit here for any period of time that suits your needs.

Loving Kindness Meditation

Within the Buddhist tradition, Loving Kindness meditation, or Metta meditation, is a practice that helps to keep the heart open and compassionate. It supports insights as through this practice, we come to realize our interconnectedness on a more profound level.

To practice, come to a seated position with your back straight and shoulders relaxed. Take a few moments to settle into the space and then draw your attention to the center of your chest. Breathe through this space.

Once you feel grounded, bring yourself to mind. With eyes closed, observe the presence of yourself in your mind’s eye exactly as you are. Open your heart to this individual and when you are ready, softly repeat the words:

May you be loved, may you be safe, may you be happy, may you be at peace.
May you be loved, may you be safe, may you be happy, may you be at peace.

Take your time with this, allowing yourself to be completely present with these words as they permeate the image of your own being. Sit with this moment for as long as you need.

When you are ready, repeat the practice with three more people:

  • Someone you are close to
  • Someone you feel neutral towards
  • Someone you have a challenging relationship with

With each of these individuals, take your time to bring their image and essence to mind, repeating the same blessings to them.

May you be loved, may you be safe, may you be happy, may you be at peace.
May you be loved, may you be safe, may you be happy, may you be at peace.

Finally, repeat the same kind words to the Universe at large, holding the entire world in your awareness. Imagine all beings being blessed with light, love, and peace.

Allow all images to dissipate as you come back to silence. Focus on your breath for a while observing whatever arises in your field of awareness. When you are ready, you may slowly return to the physical world by gently opening your eyes.

Vipassana Meditation

Also known as Insight Meditation, Vipassana is a meditation technique that dates back to the earliest days of Buddhism. With roots in India, Gotama Buddha came upon the practice over 2500 years ago. It offers insight into the three marks of existence and moves us towards liberation from suffering. Vipassana is taught in 10-day retreats as the entire practice is considered to be a mental training.

The practice helps us to see things as they are and guides its students to pay focused attention to the sensations of the physical body. It is based on open observation and helps to connect the gap between mind and body.

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