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Mindfulness Exercises For Calm, Contentment & Happiness

Feel more calm, contentment and happiness with our free mindfulness exercises, guided meditations, mindfulness worksheets and more.

Taking in the Good

Taking in the Good

Taking in the Good is a mindfulness practice worksheet that allows us to let go of negative experiences and to ...
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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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Who Am I

Who Am I?

What is it that makes us most distinctively ourselves? Our bodies, our memories, our values...? Take a tour through the ...
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Self-Hypnosis

Self-Hypnosis

Self-hypnosis can be a tool to assist in weight loss and addiction recovery, and to relax, relieve stress and anxiety, ...
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Sleep Meditation: Release Worry

Sleep Meditation: Release Worry

A Guided sleep meditation – to help you release your worries before going in for deep sleep. (30 minutes spoken ...
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The Fierce

The Fierce Heart

Spring Washam talks about compassion- The Fierce Heart. There is a lot of suffering in the world, and all are ...
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Playing The Game Of Life

Playing the Game of Life

We are playing the game of life. Making plans for the future is of use only to people who are ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Hatred Never Ceases by Hatred

Hatred does not cease from hatred; hatred ceases by love alone. This is an ancient and eternal law. James Baraz ...
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Art Therapy, Wise Effort

Wise Effort

Marcia Rose talks about the 3rd factor of enlightenment: wise effort. Wise effort is so intricate to energy, i.e., ever ...
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Mindfulness meditation

Ripples of Happiness

Matthew Brensilver talks about Ripples of Happiness. Practicing in the spirit of generosity and compassion deeply benefits not just others ...
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Purification Through Love

Purification Through Love

Spring Washam talks about Purification Through Love which is actually Metta, Loving-kindness. She explains how Loving-kindness purifies the soul, how ...
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making successful requests

Making Successful Requests

To begin this Mindfulness Exercise on Making Successful Requests, please bring kind awareness to- why you chose this topic- how your ...
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Equanimity A Guided Meditation

Equanimity: A Guided Meditation

Equanimity is that quality of mind of impartiality. Joseph Goldstein leads a guided meditation about equanimity, which is mental calmness ...
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Total Eclipse of the Heart

Total Eclipse of the Heart

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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4 Guided Meditation Scripts for Better Sleep

4 Guided Meditation Scripts for Better Sleep

Guided Meditation Scripts for Better Sleep The number of hours we sleep each night is in decline. From 9 hours ...
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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 ...
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Undoing Mental Knots

Undoing Mental Knots

Anam Thubten explains that we all have the desire to be free from a troubled existence. And undoing of mental ...
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Self Compassion vs Self-Esteem

Self Compassion vs. Self-Esteem

Self compassion is a way of relating to ourselves and gives us a sense of self worth, whereas self-esteem is ...
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Secrets to Developing Emotional Mastery

Secrets to Developing Emotional Mastery

Valuable tips from Brendon Burchard that will allow you to to gain better control over your emotions and how this ...
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How to Enhance Mindful Relationships

How To Enhance Mindful Relationships

Mindfulness with relationships and family take work, that's why we offer free mindfulness techniques and resources to enhance mindful relationships ...
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Matthew Brensilver

Mindfulness in Close Relationships [Audio]

Mindfulness in Close Relationships by Matthew Brensilver:It’s sweet, that, sometimes, when you teach at a place for the first time, ...
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Inspired Leadership

Inspired Leadership

Jack Kornfield talks about Inspired Leadership. He takes inspiration from various different leaders like the King of Thailand and George ...
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Basic Relaxation Meditation

Basic Relaxation Meditation

This basic relaxation meditation is a meditation that encourages physical and mental relaxation. It helps reduce the effects of stress ...
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What Is An Existential Crisis

What is an Existential Crisis?

The existential crisis has 5 distinctive features. One is we develop a heightened awareness of death; anxiety is a "basic ...
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Noah Levine

The Potential for Freedom [Audio]

The Potential for Freedom by Noah Levine:So, here we are at the end of the first day. First full day of ...
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mindful eating

Mindful Eating

Sharon Salzberg leads a short meditation on Mindful Eating. Having tea can be a time for meditation. First observe the ...
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Depressed for a Long Time

Depressed for a Long Time

How do you battle depression? According to Prince Ea, the key is to believe that “this too shall pass,” that ...
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SIY 103.5 Leading with Compassion

SIY 103.5 – Leading with Compassion

In today's workplace, being a loved and effective manager at the same time can be challenging. Through mindfulness, learn how ...
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Lessons from Nature

Nature: Heavy Rain

Nature Sounds: Heavy Rain. Climbing to a mountain temple, you are greeted by heavy rain. You continue walking over the ...
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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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Empowering Your Three Intelligence Centers

Empowering Your Three Intelligence Centers

To begin this Mindfulness Exercise on Your 3 Centers, please bring kind awareness to- why you chose this topic- how your ...
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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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Mindfulness exercise, Judging Mind, no self no problem

Working With The Judging Mind

James Baraz talks about working with the judging mind on meditation practice. Sometimes the best ones who can perform deep ...
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relating to romantic relationships

Relating to Romantic Relationships

To begin this Mindfulness Exercise on Romantic Relationships, please bring kind awareness to- why you chose this topic- how your belly, ...
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Free Self-Compassion Exercises

Free Self-Compassion Exercises

There's nothing wrong with taking care of yourself in time of suffering. Prioritize self-compassion through mindfulness exercises for your well-being ...
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sensing into your strongest experiences

Sensing Into Your Strongest Experiences

To begin this Mindfulness Exercise on Strong Experiences, please bring kind awareness to- why you chose this topic- how your belly, ...
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Easy Yoga For Beginners

Easy Yoga For Beginners

This 20-minute easy yoga workout is perfect for beginners who like a slow-paced exercise. Stretch & relax your entire body ...
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Mindfulness for holiday stress

Introduction to Seeing Drawing

Marcia Rose gives an exercise: introduction to seeing drawing as a form of meditative activity. "When we start to draw ...
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Increasing Personal Mindfulness Through Coaching

Increasing Personal Mindfulness Through Coaching

The world moves fast-paced and it is easily swept along its currents. The constant advancements of technology means that we ...
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Focusing On The Colors You See

Focusing On The Colors You See

Focusing On The Colors You See. When children pay greater attention to the colors, we enhance their ability to mindfully ...
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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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Nature of Awareness

Melting Into Love

Anam Thubten urges us to melt into love. Our mind is like water. Its nature is to flow and pristine, ...
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Free ‘Mindfulness For Beginners’ Guides & Journal

Free ‘Mindfulness For Beginners’ Guides & Journal

If you're just entering the world of mindfulness practice, here are some free mindfulness for beginners guides & journals to ...
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You Can Achieve Mindfulness at Work

You Can Achieve Mindfulness at Work

Thinking of today's hectic, fast-paced job world doesn't typically bring about a peaceful vision of mindfulness. Quite the opposite right? ...
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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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Calm, Contentment, Happiness, and Mindfulness

With depression on the rise across all age groups, and stress now being a more than common occurrence in many people’s lives, it is safe to say that something about the way we are living is bringing us down. Due to reasons ranging from social media usage and technology at our fingertips to weaker community ties and excessive materialism, the reasons that many of us are feeling increasingly stressed and depressed are intricate and heavily intertwined.

While the standard of living has advanced greatly for the Western world, our mental wellbeing is suffering. All of this might it a contributing factor to why more and more people are turning towards mindfulness as a way to alleviate some of the burden of modern day society – and for good reason. Mindfulness practice is a powerful tool to help manage the underlying suffering we are experiencing, promoting a greater sense of inner calm, contentment, and happiness.   

Buddhist Roots of Mindfulness and Happiness

One of Buddhism’s core teachings is that of contentment, a state of being that can be achieved through bringing compassionate, non-judgmental awareness to the inner workings of the mind. Mindfulness practice and meditation as a way of reaching contentment has been practiced for centuries.

To better understand how Buddhists use mindfulness to achieve contentment, we can first familiarize ourselves with a basic understanding of the term “dukkha.” While commonly translated as “suffering,” there are other ways we might define the term. Dukkha can be considered to be:

  • Physical and mental suffering that comes with birth, growth, illness, and death
  • The emotional aspect of humanity, comprising of sorrow, grief, and misery
  • Anxiety or stress caused by attachment to things that are constantly changing
  • Lack of satisfaction or the sense of things not meeting our expectations

To better understand how mindfulness helps to increase our experience of peace and contentment, we can separate these two experiences into separate categories, the first being a sense of peace and inner calm.

Calm defined is a state of being that is “free from agitation, excitement, or disturbance.” Perhaps more metaphorically put, and as it relates to the weather, calm can be defined as “a period or condition of freedom from storms, high winds, or rough activity of water.” When we feel calm, the waves of life have little effect on us. In these moments, we are more like the rocky bed beneath the sea.

Numerous studies have shown that mindfulness does indeed reduce anxiety and promote a calm state of being. Some of the findings are listed below, though this is not an exhaustive list of the research that has been done:

There are a few different mechanisms by which all of this occurs. From our neural pathways to our hormones, a couple of explanations for mindfulness’ ability to reduce stress and anxiety and increase our experience of calmness can be noted:

Activation of various regions in the brain

Mindfulness meditation activates the anterior cingulate cortex, an area of the brain that controls our thinking and emotion. It also engages the ventromedial prefrontal cortex and the anterior insula, two additional areas of the brain involved with controlling worry.

Activation of the relaxation response

Mindfulness of the breath often leads us to deepening its flow. When we are stressed, we tend to breathe only shallowly, a way of breathing that initiates the fight-or-flight response. As we observe the breath and as it deepens, the body’s relaxation response is activated. This engagement of the parasympathetic nervous system brings our blood pressure, heart rate, and hormone levels back to balance. The experience of stress in mind and body is eased.

How Mindfulness Promotes Happiness

Contentment and happiness often go hand in hand, though they are not quite the same. Contentment as it relates to mindfulness can be defined as a sense of satisfaction for the present state of reality. Happiness is more commonly associated with pleasant feelings and is often desired. While the difference may come down to semantics, we might consider that contentment is the simplest or purest form of satisfaction. When contentment is the goal, happiness often follows.

Mindfulness promotes our experience of happiness through our increased satisfaction, or contentment, with the present moment. Whatever situation we find ourselves in, mindful awareness of our direct experience can help to naturally lessen our propensity to hold expectations and increase our acceptance of whatever is occurring.

Contentment and happiness increase through mindfulness practice in a variety of different ways, including the following:

Becoming aware of our thought patterns helps us to release negative thought patterns.

As we practice being more mindful in everyday situations and through exploring mindfulness meditation, we start to notice where our thoughts loop around in a continuous circle. By observing this cycle we take away some of the steam that fuels it, finding ourselves more deeply connected to the present moment. Fears of the future or regrets from the past (or other negative thoughts that attach us to some different place in time) naturally begin to melt away.

Mindfulness practice increases our gratitude for whatever exists in the present moment.

As our attachment to negative thoughts is observed and released, we become more aware of the present moment and more grateful for what we have at present. As we reconnect to our inner state of being, we come to realize that in each moment, we are perfectly whole as we are. This helps to fuel our sense of contentment with the present state of reality.

It is often said that energy flows where attention goes. As we become more mindful of all the positive things in our everyday lives, we fuel and attract more of those blessings that naturally promote peace and happiness.

Becoming more aware of our emotional states helps us to better manage them, soothing turbulent waves that may arise.

Mindfulness practice helps us to regulate our emotions by reducing the tendency to be swept away by them. As we start to identify rising emotions as the observer, noting inner experiences such as grief, sadness, and anger, the power they hold over our thoughts and behaviors is lessened. We become better at watching the way these energy currents flow through us rather than holding onto their stories.

Mindfulness Practices to Increase Happiness

Mindfulness can be implemented into our lives in numerous ways. The most common form is through mindfulness meditation, but the applications of this practice are much wider than that. We can practice harnessing mindful awareness in all situations, from brushing our teeth to overcoming a personal struggle to taking the dog for a walk. There are also a variety of mindfulness exercises and worksheets that can deepen our personal practice.

To promote contentment, happiness, and an inner state of calm, the following tools and techniques can be practiced.

Communicate with compassion

Practicing mindfulness is most challenging when our defenses are triggered, such as when we feel a strong negative reaction to something someone has done or said or when we are in the middle of an argument. We can strengthen our ability to remain calm and compassionate in these situations by becoming mindful of what is running through us rather than what is “wrong” with the person or situation in front of us.


To enhance your ability to communicate mindfully and compassionately:

  • Take a moment of pause at any point in a conversation or situation when defenses are running high. Reconnect with your heart space before you continue engaging and before taking any actions.
  • Focus on sharing your direct experience, noting what emotions and bodily sensations are present alongside your rising defenses.
  • Listen openheartedly. This does not mean opening to or welcoming abuse; however, in most cases we can improve upon how well we truly listen to the experience of another. Compassionately request the same mindful listening in return.

Witness emotional waves as an observer

When strong emotions or feelings of unease arise, practice watching them as if you were an outsider. It is easy to become attached to our emotions and their associated stories, but instead we can try mindfully noting them as being energy bodies that are separate from the core of who we are.

To practice separating ourselves from the waves of emotion:

  • Come to a comfortable seated position and take a few deep breaths to ground yourself. Allow your body to relax as you start to tune into the emotions that are present.
  • Practice witnessing and noting them as raw emotion, perhaps assigning them labels such as “anger,” “grief,” “confusion,” or “sorrow.” You might also note bodily sensations that are present such as “tingling,” “tightness,” or “unease.”
  • Make these observations without attaching a sense of “I” to them. Witness them and then release them, returning to your breath to help you find balance.

Gratitude practice

We can increase our contentment by mindfully noting all of the things we are grateful for in the present moment. Practice this with eyes closed or while observing your surroundings. Make note of things big and small, tangible and intangible. Consider:

  • Your morning tea
  • The sunshine (or the rain)
  • Your breath and body
  • Refrigeration and heating
  • The roof over your head
  • Companionship
  • Generosity
  • Kindness

The opportunities for feeling into our blessings are endless. When you first begin this practice, you might like to make a written list of all the things you are grateful for. Add to it throughout the day, allowing this practice to grow effortlessly as you move through life.

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