What is mindfulness? Getting Started
Guided mindfulness practices:
Compassionate Body Scan (11:17, audio) by Dr. Christine Runyan
Body Scan (13:31, audio) by HelpGuide
Mindful Breathing (5:22, video) Created by MyLife, Stop, Breathe & Think
Focused Breathing (5:31, audio) by UCLA Semel Institute Mindful Awareness Research Center Learning how to follow the breath can be helpful for stress management, relaxation, and mindfulness. This audio gives instructions on how to do this and offers guidance on managing the wandering mind. It can be done sitting, or lying down, and can be used throughout the day.
Progressive Muscle Relaxation (15:15, audio) Progressive Muscle Relaxation (PMR) is a guided series of muscle contraction and release that promote deep relaxation of the body and calm the mind and nervous system. The audio is 15 minutes long, so use it during a time when you will not be disturbed or when you are planning to go to sleep.
Mindful Movement (32:09, audio) by Sara Raymond with The Mindful Movement This practice is used as a means to be present through movement. These positions will help you stretch and explore your edges, as the intention is to be gentle and patient with yourself as you find awareness. Be aware of emotional and physical balance; being flexible is not a requirement. This video is best experienced while lying on a mat or rug, with shoes off and wearing comfortable clothes. The practice can be utilized whenever you are feeling restless or anxious.
Loving-Kindness Meditation (20:00, audio) by Dr. Kristin Neff This practice can be done while sitting or lying down. It highlights qualities of the heart and teaches you to offer kind wishes and affirmations to yourself, and to then offer the same to others. This is a good option to use after being comfortable with following the breath and becoming familiar with sitting meditations.
Collection of Guided Meditations and Exercises by Dr. Kristen Neff (various lengths, free audio file downloads)