Mindfulness Exercises

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Mindfulness Exercises

Free and premium mindfulness exercises and resources for practitioners and teachers alike. Free mindfulness meditations, talks, worksheets, videos, and more.

Mindfulness Exercises offers 1,000 free mindfulness exercises and meditation techniques for greater calm, clarity, purpose and resilience. Visit Mindfulness Exercises to download or stream your favorite mindfulness resources today.

01/19/2026

Tried being enlightened.
Felt annoyed instead.

So I followed the protocol:
✔️ admitted it
✔️ did one tiny kind thing
✔️ resisted writing a passive-aggressive novella
✔️ stayed employed

Awkward kindness still counts.
Petty, but holy.

01/17/2026

Waiting doesn’t have to be wasted time.
It can be a quiet moment of practice.

Feet on the ground.
Notice five things you can see.
Three slow breaths—jaw soft.

Even the line can become a place to arrive.

01/14/2026

Stress isn’t a failure.
It’s a signal.

When tension rises, slow it down—
Breathe. Notice. Soften.

Green: three slow breaths.
Yellow: feel what’s here.
Red: choose kindness toward your body.

You don’t have to push through.
You can listen—and respond with care.

01/13/2026

Before the meeting, the call, the conversation where you suddenly forget how faces work…

Try this:
Decide how you want to land.

Not “be impressive.”
Not “say the perfect thing.”
Just… clear. kind. firm-ish. calm-ish.

Feel your feet.
Let your face be a face. (No auditions today.)
Drop one layer of armor. Keep the useful ones.

Enter with a vibe.
Leave without haunting yourself later.

Return 2% more intentional.
Which, honestly, is plenty.

01/12/2026

Some days the nervous system wants a five-year plan.
Other days it wants pea soup. 🥣

This is your reminder that you don’t need clarity, motivation, or a personality upgrade.
You just need the next tiny thing.

Open the doc.
Name it.
Write one sentence.
Let the other 47 imaginary deadlines wait politely in the lobby.

Productivity, but make it kind.
Progress, but lowercase.

Saved this for future overwhelm (which will absolutely happen again).

01/11/2026

Safety doesn’t mean putting out the fire of your emotions.
It means learning how—and where—to sit with it.

By staying close, gently and wisely,
we discover we can be safe with what we feel.

No rushing. No fixing. Just learning how to be.

01/10/2026

You don’t have to fix their tears.
You don’t have to say the perfect thing.

Soften your own body.
Stay a moment longer than is comfortable.
If it feels right: “I’m here with you.”

Your calm presence does more healing than words ever could. 💛

01/09/2026

A powerful workplace intervention:

Silently remembering your coworker is a human.
Time commitment: 3 minutes.

Step 1: Think of the person who’s… a lot.
(Optional: picture their Slack avatar.)

Step 2: Repeat quietly:
• This person has worries. Just like me.
• This person wants to be okay. Just like me.
• This person has made mistakes. Just like me.

Step 3: Notice the body response.
Tight. Hot. Softening. Eye-roll.
(All data. None of it illegal.)

Step 4: Choose one boundary.
Kind and clear.
Yes, both fit in the same email.

Step 5: Return 2% less personally attacked by punctuation.

Checklist:
☑️ Remembered they’re human
☑️ Kept my boundary
☑️ Did not declare them “The Problem Forever”

No one changed overnight.
But something shifted.
And honestly, that’s enough for today.

01/08/2026

A revolutionary new offering:

Listening.
Free trial: 2 minutes.

No advice.
No interruptions.
No silently preparing your rebuttal like it’s closing arguments.

Just:
• Letting someone finish a sentence
• Noticing the urge to jump in (and… not)
• Asking one question that starts with “Help me understand…”

That’s it.
No certification required.
Results may include fewer arguments and mild emotional competence.

Return to the conversation 1% less reactive than before.

Side effects:
☑️ You were actually listening
☑️ You didn’t multitask your empathy
☑️ A sentence completed its full life cycle

Proceed at your own risk.

01/06/2026

Before bed, you don’t need to fix your life.
Just pause.

Put the phone away for five minutes.
Hand to chest. Hand to belly.
Whisper (or think): It’s okay to rest now.

Rest isn’t a reward. It’s a right. 🌙

01/03/2026

When screens start to feel like too much, listen.
Gently set the device down.
Look at something alive.
Take three soft breaths—shoulders relaxed.

You’re allowed to log off… and tune in.
Tag someone who might need this pause today 💛

01/02/2026

Our emotions aren’t the problem.
They’re a source of warmth, guidance, and clarity.

But only if we stop running long enough
to sit by the fire and feel it.

Pause. Stay. Let it illuminate the next step. 🔥

Address

PO Box 9452
Berkeley, CA
94703

Website

https://www.MindfulnessExercises.com/

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