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.

01/27/2026

When self-criticism shows up, don’t argue with it.
Change your relationship to it.

Notice the tone, not the story.
Gently say: “Thanks, mind. I’ve got this.”
Hand to heart. One slow breath.

You deserve warmth from yourself, too. 💛

01/26/2026

A cup of tea can be a productivity hack.
Or a meditation bell.
Or just… tea.

Today I’m choosing option #2 ☕️

Sip.
Pause.
Breathe.

Not to escape life—
but to meet it with a little more care.

If your nervous system could use a gentle check-in, this ritual is always available. No app required.

What’s your go-to mindful pause during the day?

01/25/2026

Noticed I was doing the same fix again.
Yes, that one.

Wrote the stuck loop in a single sentence.
(It did not argue back. Progress.)

Brainstormed three exits.
Chose the least dramatic one.
Did it for 60 seconds.

✔️ Noticed the loop
✔️ Tried a new lever
✔️ Did not glue my whole face to the problem

Result:
3% less stuck.
97% still employable.

01/23/2026

Wrote the email.
Did not send it. (Bold move.)

Took three breaths.
Watched my punctuation stand down.

Re-read it as a tired, reasonable human
—not as the narrator of my internal closing argument.

Deleted one sentence whose only job was to help me win.
Sent… or responsibly saved as draft.

✔️ Paused
✔️ Removed one invisible argument
✔️ Did not declare war via semicolon

Professional relationship preserved.
Nervous system slightly less caffeinated.

01/21/2026

Deadline checked.
Nervous system briefed.

Observed jaw, shoulders, stomach convene an emergency meeting.
Named it “urgency” instead of “career-ending catastrophe.”

Breathed like a professional adult, not a heist movie protagonist.
Chose one next small step. Not my entire redemption arc.

✔️ Looked at reality
✔️ Didn’t negotiate with time using panic
✔️ Took one concrete action instead of 47

Work continued.
No fires.
Reputation intact.

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. 💛

Address

PO Box 9452
Berkeley, CA
94703

Website

https://www.MindfulnessExercises.com/

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