Mindfulness Exercises

This page has a selection of guided mindfulness meditations to introduce you to mindfulness practice and support your existing practice.

Free Mindfulness Exercises

Mindfulness of the Breath
Mindfulness of WalkingAwareness of the breath is one of the foundational exercises for learning mindfulness meditation. It’s a popular starting point because the breath is something you can always access, and the act of breathing also serves to regulate your physiological state. It serves as a valuable anchor for other mindfulness practices.
Listen to “Mindfulness of the Breath”

Body Scan
Body ScanThe body scan is a simple, structured way of checking in with the different parts of your body. Often, you will find areas where you have been holding stress, which can help to release that stress. The body scan can be very useful as a grounding mechanism when facing strong emotions, or if you’ve having trouble keeping your attention on the breath.
Listen to “Body Scan”

Mindfulness of Walking
WalkingWalking mindfully cultivates awareness of your body while it is in motion. Mindful walking can help to increase your energy level if you are tired or restless, and it can also add variety if you are doing longer periods of seated practice. It’s also useful because directing attention to walking, and even standing, is something you can do throughout the day.
Listen to “Mindfulness of Walking”

Download All Exercises in ZIP Format

You can download these three mindfulness meditation exercises in MP3 format so you can listen to them offline on your computer, laptop, iPod, or other mobile device.
Download ZIP File

Want Monthly Mindfulness News Highlights?

MS Newsletter (103x140)Our complimentary, concise monthly newsletter includes a summary of recent mindfulness articles & research, 10% off our courses, stories from educators, upcoming conferences, new courses, and much more.

To join, simply enter your email address below and click “Join”:

Join Our Mailing List

To join our mailing list, please complete the information below and click "Join Our Mailing List".







Our Mindfulness Fundamentals Course

For a full introduction to mindfulness, try our 6-week online Mindfulness Fundamentals course (recommended by 93% of graduates), which has helped people from 48 states and 43 countries reduce stress, increase empathy, and learn the science behind mindfulness.

Mailing List Form Custom

Stay Informed: Join Our Mailing List

Save 10% on courses, get summaries of news & research, course offerings, stories from educators, and more!

Join Our Mailing List

To join our mailing list, please complete the information below and click 'Join Our Mailing List'.







Join

Connect on Facebook and Twitter

Research Sidebar

Take a Mindful Schools Course

Our courses can help you learn mindfulness and bring it to your school.
Learn Mindfulness Teach Children & Adolescents Get Certified