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Free Resources
Thank 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 Response
Following 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
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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