Interested in mindfulness, but not sure where to start? There are many meditation apps, audiobooks, and programs available to you — before you get lost in the pile of choices, explore these three basic mindfulness meditations.
Mindfulness Meditation
To start, explore these awareness of breath meditation practices:
5-Minute Breathing Meditation
A basic meditation that focuses on following the breath to cultivate mindful awareness, by Diana Winston.
11-Minute Awareness of Breath Practice
An awareness of breath practice, from Susan Kaiser Greenland, that centers on one of the basics of mindfulness: how to sit and know you’re sitting.
20-Minute Breathscape Practice
A breathing practice from Jon Kabat-Zinn to tap into your capacity to be in touch with your experience, and to be awake and aware with no agenda other than to be awake and aware.
Once you’re familiar with how to work with your breath as an anchor for your attention, try branching out into practices for the body, loving-kindness, working with sounds, and longer meditation practices aimed at working with difficult emotions like anxiety.
Below is a list of other online resources offering guided meditations.
more mindful audio
- Free guided meditations from UCLA
Each week has a different theme, and usually includes some introductory comments, a guided meditation, some silent practice time, and closing comments. Presented by the UCLA Mindful Awareness Research Center. - UCSD Center for Mindfulness
Guided audio files for practicing Mindfulness-Based Stress Reduction (MBSR) from the UC San Diego Center for Mindfulness. - Basic meditation with Tara Brach
Free meditations that you can stream or download. - Contemplative Mind in Society
Guided practices from Mirabai Bush, the center’s director, Diana Winston from UCLA’s Mindfulness Awareness Research Center, and Arthur Zajonc, president of the Mind & Life Institute. - Insight Meditation Society
Selected talks, podcasts, and audio streams, including various lengths of guided meditation.
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12 Minute Meditation: A Guided Practice to Focus the Mind
This guided meditation opens us up to the opportunity to simply be.
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12 Minute Meditation: Resting in the Flow of Existence
Uncertainty doesn’t need to create more anxiety. Explore this mindfulness practice for embracing change and appreciating the ride.
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12-Minute Meditation: Directing Compassion Toward Ourselves
Vinny Ferraro guides a meditation to meet yourself and whatever you’re holding in the moment with kindness and understanding.
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