Mindfulness Exercises For Buddhists

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

Wisdom

Wisdom

Philosophy means, in Ancient Greek, the love of wisdom. But the word wisdom can sound very big and forbidding; what does it really mean to be wise? And how might ...
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The Most Underrated Mindfulness Practice?

The Most Underrated Mindfulness Practice?

Step away from the common mindfulness exercises you encounter frequently and you will discover there's a whole set of underrated practices you can work on ...
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Clarity of the mind

Emptying the Mind

Gil Fronsdal leads a guided meditation on Emptying the Mind. He explains the power of here. Here is the present. Here is awareness. Here is stillness ...
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Emotional Validation

Emotional Validation

Processing and understanding emotions can be difficult. This free mindfulness exercise for emotional validation can help you clarify and process them ...
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Aware of Awareness

Aware of Awareness

Are you aware of awareness? By experiencing different states of awareness, you're becoming familiar with the vast terrain of consciousness.Are you Aware of Awareness?WHY BOTHER MOVING ALONG THE SPECTRUM OF ...
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Mindfulness Meditation Guide and Journal

bbin体育Mindfulness Meditation Guide and Journal

Mindfulness meditation guide and journal are useful tools to bring awareness and peace of mind in your day-to-day work and personal life ...
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One Thing You Should Always Remember

One Thing You Should Always Remember

What’s the one thing that you should always remember about life? According to Prince Ea, just step back out of whatever situation you’re in ...
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Gil Fronsdal Guided Anapanasati Meditations

bbin体育Guided Anapanasati: Relaxing the Mental Formation

Gil Fronsdal leads an Anapanasati Relaxing the Mental Formation. Allowing the peripheral awareness, become aware of what's happening in the mind ...
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Visualizing the Calm

Visualizing the Calm

You will learn to use the power of visualization, or mental rehearsal, to find a greater sense of calm when faced with a situation that is distressing ...
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Refuge An Introduction to the Buddha, Dhamma, and Sangha

Refuge: An Introduction to the Buddha, Dhamma, & Sangha

The 3 basic principles of Buddhism are the Buddha, the Dhamma, and the Sangha. You'll be given a full introduction into the act of "refuge" itself ...
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Strategies for Mindful Parenting

Strategies for Mindful Parenting

Mindfulness is a state of consciousness that allows you to lead a happier life. It allows you to stay aware of your thought processes and make better decisions. Mindfulness is ...
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Mindfulness meditation

Mindfulness & Pain 6: Compassion and Investigation

Learn how to bring up kindness toward yourself & use the power of mindfulness to investigate how you feel in Compassion and Investigation by Oren J. Sofer ...
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Guided Meditation Standing Position

Guided Meditation – Standing Position [Audio]

Ajahn Sucitto leads a guided meditation in the standing position. Doing a body scan in the process & having an awareness through legs coming from the ground ...
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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 to lead with compassion ...
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Progressive Relaxation

Progressive Relaxation

This progressive relaxation technique is a proven way to chill out, release all the tension from your body, and get some sleep. Follow the online worksheet ...
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Mindfulness for holiday stress

Introduction to Drawing Yourself

Marcia Rose introduces the "drawing yourself" exercise. First is to draw a part of yourself, either the hand or the foot ...
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Floating Clouds Sleep Talk down Guided Meditation Visualization

Floating Clouds Sleep Talk down Guided Meditation Visualization

An audio recording 'talk down' designed to gently lull you to sleep and help relieve you of your stressors and anxiety to achieve full relaxation ...
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Letting Go of Seriousness [Video]

Letting Go of Seriousness [Video]

Listen to David Gandelman as he teaches energy awareness, ancient wisdom traditions, and humor to create a safe atmosphere for learning meditations ...
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How Your Gut Influences Your Mental Health It’s Practically a Second Brain Dr. Emeran Mayer

Emeran Mayer: Gut Influences Mental Health – Second Brain

Neuroscientists now think of the gut as a "second brain"; it independently controls your digestive processes and is in constant conversation with your main brain. The Mind-Gut Connection is something ...
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Visualizing Receiving Love And Care

Visualizing Receiving Love And Care

Visualizing Receiving Love and Care is a short but useful meditation script to help cultivate the capacity to accept love and recognize innate worthiness ...
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Be the Pebble

Be the Pebble

We are often caught up in a stormy sea of stress & anxiety. This mindfulness exercise will help you become the pebble that sinks beneath the chaotic waves ...
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Mindful Movement – Guided Exercises [Audio]

Mindful Movement – Guided Exercises [Audio]

Guided Meditation, by Tara Brach:Two weeks of movements will do. I guess, as anything else, to practice our mindfulness, we start simply sitting, ___ upright posture. Allows you settle in ...
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Forgiving Ourselves & Others

Forgiving Ourselves & Others

Tara Brach leads a guided meditation on Forgiving Ourselves and Others as part of Metta, and loving-kindness. Sometimes the body tends to tense and resist ...
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smarter hobby

9 Hobbies That Can Make You Smarter

Smarter hobby? There are many hobbies that will stimulate your brain without draining your energy. Improve your intelligence by doing the things you love.When we think of ways to challenge ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: Reassurance of the Breath

Gil Fronsdal leads an Anapanasati Reassurance of the Breath. There's a saying- to breath at ease is closely related to the feeling of reassurance ...
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The Karma of Questions

The Karma of Questions

The Karma of Questions. There’s no such thing as a totally idle question. Every question, even the most casual, carries an intention: Let's look deeper why! ...
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Mindfulness Training as a Clinical Intervention

Mindfulness Training as a Clinical Intervention

This review suggests that mindfulness training as a clinical intervention may be helpful in the treatment of chronic pain and several other disorders ...
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Mindfulness for holiday stress, generosity, surrendering to life

Generosity

Marcia Rose talks about the seamless circle of the paramies of generosity. Paramies are the accumulated forces of purity within the heart and mind ...
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On Being Out of Touch With One's Feelings

On Being Out of Touch With One’s Feelings

We tend to fall out of touch with our feelings. One way to address this problem is to ensure that we have allocated a lot of time to self-observation ...
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The Power of Mindfulness Retreats

The Power of Mindfulness Retreats

Reboot and destress from the concerns of daily life with the power of mindfulness retreats. Here are some residential retreats for your mindfulness ...
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Repeated Phrase B

Repeated Phrase B

Repeated Phrase B is part of the FitMind Meditation Program. On this second repeated phrase meditation, we can focus on finding joy in the practice.Repeated Phrase B and Going with ...
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how to stay focused

How to Stay Focused

To begin this Mindfulness Exercise on Staying Focused, please bring kind awareness to- why you chose this topic- how your belly, chest, and head each feel when you reflect on this topic- the emotions ...
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Equanimity, The Sweet Joy Of The Way

bbin体育Equanimity, The Sweet Joy Of The Way

Spring Washam leads a guided meditation on Equanimity: The Sweet Joy of the Way. Equanimity is the quality of mind beyond the uncertainties of the world ...
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A Combustion Engine

A Combustion Engine

Have you ever had problems cooperating with your colleagues and co-workers? Learn from this article and a video about exercising mindfulness at work ...
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Melting Into Love Anam Thubten

Melting Into Love [Audio]

One of the most powerful to melt this frozen is love. There are different ways of Melting into love. There're a hundred expressions of love ...
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How To Cultivate Awareness and Love

How To Cultivate Awareness and Love [Audio]

How To Cultivate Awareness and Love by Mark Coleman:This evening is so- it feels so almost melancholic in the stillness and the poignancy. And the students ___ are doing mindfulness teacher training ...
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Hypnosis Utopia Sleep Meditation [Video]

Hypnosis Utopia Sleep Meditation [Video]

Are you suffering from insomnia, or having difficulty with falling asleep? This sleep meditation video will help you fall asleep gently and easily ...
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Mindful Life Project: A Non-Profit in Need of Our Support

Mindful Life Project: A Non-Profit in Need of Our Support

Most of us are feeling the fallout of COVID-19 to some degree – or, we ourselves are directly impacted in a big way. Regardless of your relationship to this crisis, ...
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The 10 Recollections A Study Guide

A Meditator’s Tools: A Guide on the 10 Recollections

The Ten Recollections (A Study Guide) are a set of meditation themes that highlight the positive role that memory and thought play in training the mind ...
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In Praise of The Quiet Life

In Praise of The Quiet Life

People with busy lives may be setting themselves up for envy, fear, deceit, and anxiety. For the sake of true riches, we may choose a quiet life ...
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Breathing Into Stress Detox

“Breathing Into” Stress Detox

This mindfulness exercise provides guidance on the Breathing Into Stress Detox practice, which helps release tension and stress that builds up in the body ...
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Lessons from Nature

bbin体育Learning To Listen Deeply

Tara Brach talks about Learning To Listen Deeply. It's kind of an innate form of violence in our culture when we disconnect from the natural rhythms and get addicted to ...
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OM Chanting 528Hz

OM Chanting @ 528Hz

Feel the energy flowing through your body with the sounds of our OM Chanting at the frequency of 528 Hz. More than 3 hours for meditation and yoga practice ...
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The Way of Liberation Adyashanti

Adyashanti: The Way of Liberation

A free ebook focusing on practical guidelines for achieving awakening and enlightenment - also known as a form of spiritual liberation ...
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The Power of Gratitude for Sleep

The Power of Gratitude for Sleep

We're not always aware what blessing a good night's sleep actually is. Through mindfulness exercise, bring happiness to your life by the power of gratitude for sleep ...
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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 : 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 resourcesbbin体育 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 .

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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