Free ResourcesThank you to those who have collaborated with the Free Mindfulness Project by allowing us to share these resources. The focus of this site is mindfulness as practiced in mindfulness-based stress reduction (MBSR), mindfulness-based cognitive therapy (MBCT) and other closely related approaches. 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. March 2020 Update: Covid-19 Mindfulness ResponseFollowing the rapid spread of coronavirus, many organisations that teach mindfulness are developing online resources or practice sessions. As well as continuing to build up the collection of downloads below, we hope to be able to collate links to new resources related to coronavirus here.Guided Mindfulness Exercises To download a particular guided mindfulness exercise click 'Download' in the right hand column, or right-click and select 'Save as.'. All of the audio files are in MP3 format and under 20MB size. Mindfulness of breath These short mindfulness exercises focus on bringing awareness to the process of breathing. As something that we are doing all of the time, watching our breath allows us to come into the present moment and practice being aware. | Title | Size (MB) | Length | Guidance | | Three minute breathing | 1.0 | 3:35 | Peter Morgan, Free Mindfulness | Download | | Five minute breathing | 3.7 | 5:31 | Mindful Awareness Research Centre, UCLA | Download | | Five minute breathing | 4.3 | 4:39 | Life Happens | Download | | Six minute breath awareness | 1.7 | 6:32 | Melbourne Mindfulness Centre & Still Mind | Download | Ten minute breathing
| 2.6 | 9:56 | Peter Morgan, Free Mindfulness | Download | | Ten minute mindfulness of breathing | 9.2 | 10:01 | Padraig O'Morain | Download |
Brief mindfulness practices | Title | Size (MB) | Length | Guidance | | Brief mindfulness practice | 3.7 | 4:05 | Padraig O'Morain | Download | The breathing space
| 5.2 | 5.39 | Vidyamala Burch, Breathworks | Download | | The tension release meditation | 5.3 | 5.45 | Vidyamala Burch, Breathworks
| Download | | Three minute breathing space | 1.0 | 3:34 | Peter Morgan, Free Mindfulness | Download | | Three minute mindfulness of sounds | 1.4 | 3:02 | Peter Morgan, Free Mindfulness | Download |
Body scan 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. | Title | Size (MB) | Length | Guidance | | Forty five minute body scan | 19.8 | 47:34 | UCSD Center for mindfulness | Download | | Twenty minute body scan | 9.0 | 23:12 | UCSD Center for mindfulness | Download | | Body scan | 10.0 | 39:50 | Kieran Fleck, Senior CBT Therapist | Download | | Four minute body scan | 1.0 | 4:01 | Melbourne Mindfulness Centre & Still Mind | Download | | Body scan | 13.3 | 14:36 | Vidyamala Burch, Breathworks | Download |
Sitting meditations 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. | Title | Size (MB) | Length | Guidance |
| | Seated meditation | 10.4 | 21:03 | UCSD Center for mindfulness | Download | | Sitting meditation | 6.9 | 20:18 | Kieran Fleck, Senior CBT Therapist | Download | | Breath, sound and body | 7.4 | 12:00 | Mindful Awareness Research Centre, UCLA | Download | | Breath, sounds, body, thoughts, emotions | 11.9 | 19:00 | Mindful Awareness Research Centre, UCLA | Download | | Tenminute wisdom meditation | 3.9 | 10:26 | UCSD Center for mindfulness | Download | | Compassionate Breath | 10.5 | 11:33 | Vidyamala Burch, Breathworks | Download |
Mindful movement 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. | Title | Size (MB) | Length | Guidance |
| | Gentle mindful yoga followed by mindfulness of breath | 14.2 | 32:27 | Corey Roos, White Cloud Wellness | Download |
Guided imagery
| Title | Size (MB) | Length | Guidance |
| | Mountain meditation | 7.5 | 8:12 | Peter Morgan, Free Mindfulness
Adapted from Jon Kabat-Zinn | Download | | Mountain meditation | 6.7 | 7:17 | Padraig O'Morain
Adapted from Jon Kabat-Zinn | Download |
Self Guided Mindfulness Exercises Sometimes we wish to practice a meditation of our choosing without any guidance. These audio tracks begin and end with the sound of a bell ringing, to orientate you to the practice and to signify the end of the meditation. | Title | Size (MB) | Length | Producer | | Five minutes just bells | 1.3 | 5:32 | Peter Morgan, Free Mindfulness | Download | Ten minutes just bells
| 2.5 | 10:32 | Peter Morgan, Free Mindfulness | Download | | Twenty minutes just bells | 1.3 | 20:30 | Peter Morgan, Free Mindfulness | Download
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The following tracks begin and end with a bell, which also sound at intervals throughout the meditations. You may wish to use the sound of the bell to move from one phase of a meditation to the next, to have a greater awareness of the passage of time or to bring your attention back to your focus in the practice. | Title | Size (MB) | Length | Producer | | Twenty minute bells with 5 minute intervals | 4.7 | 20:29 | Peter Morgan, Free Mindfulness | Download | | Twenty five minute bells with 5 minute intervals | 5.8 | 25:31 | Peter Morgan, Free Mindfulness | Download | | Thirty minute bells with 5 minute intervals | 11.7 | 30:28 | Peter Morgan, Free Mindfulness | Download | | Forty five minute bells with 15 minute intervals | 10.4 | 45:33 | Peter Morgan, Free Mindfulness | Download | | Forty five minute bells with 5 minute intervals | 10.5 | 45:35 | Peter Morgan, Free Mindfulness | Download |
Is there something else you would like to see in this section? Let us know!
These audio files are licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. |
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