Guided Mindfulness Exercises
The meditations provided below can serve as a springboard that support your cultivating your innate ability to be in touch with and aware of every moment of your life.
As you cultivate your self-awareness through mindful meditation, you’ll begin to recognize your thoughts, emotions and physical sensations as well as your abilities, preferences and weaknesses. Armed with this information you will be positioned to align with your true north, your greatest hopes and your deepest desires.
As you get accustomed to the stillness of the present moment, you will also begin to hear your intuition speak. Leveraging your inner knowing you’ll be able to comfortably identify what truly matters to you, distinguish what true for you and know the steps you need to take to make to align with your Truth. When you have a big question or an important decision to make, you’ll only have to look to yourself for the answer.
Sitting meditations often use the breath as the central focus of the practice. At times they incorporate awareness of sounds, bodily sensations, thoughts or feelings.
|20 minute seated meditation||10.4||21:03||UCSD Center for mindfulness||Download|
|20 minute sitting meditation||6.9||20:18||Kieran Fleck, Senior CBT Therapist||Download|
|12 minute breath, sound and body||7.4||12:00||Mindful Awareness Research Centre, UCLA||Download|
|20 minute breath, sounds, body, thoughts, emotions||11.9||19:00||Mindful Awareness Research Centre, UCLA||Download|
|10 minute wisdom meditation||3.9||10:26||UCSD Center for mindfulness||Download|
|10 minute compassionate Breath||10.5||11:33||Vidyamala Burch, Breathworks||Download|
Body Scan Meditation
Body scan meditations invite you to move your focus of attention around the body, being curious about your experience and observing any sensations that you become aware of.
|45 minute body scan||19.8||47:34||UCSD Center for mindfulness||Download|
|20 minute body scan||9.0||23:12||UCSD Center for mindfulness||Download|
|40 minute body scan||10.0||39:50||Kieran Fleck, Senior CBT Therapist||Download|
|4 minute body scan||1.0||4:01||Melbourne Mindfulness Centre & Still Mind||Download|
|15 minute body scan||13.3||14:36||Vidyamala Burch, Breathworks||Download|
Mindful movement practices involve some form of intentional movement such as walking, yoga, tai chi or simple stretching. The intention in the practice is often to focus on the breath and body, noticing sensations in moments of movement and moments of stillness.
|30 minute gentle mindful yoga followed by mindfulness of breath||14.2||32:27||Corey Roos, White Cloud Wellness||Download|
Thank you to those who have collaborated with the Free Mindfulness Project allowing for the sharing of these resources. All of the guided meditation exercises below are protected by a creative commons licence, meaning they are free to download and distribute non-commercially. Please credit the original sources when doing so and feel free to direct people here for more resources.