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Thank you to those who have collaborated with Free Mindfulness by allowing us to share these resources. All of the guided meditation exercises below are free to download and distribute. Please credit the original sources when doing so and feel free to direct people here for more resources.

If you have any comments about the meditations you download or are interested in adding resources to this collection then contact us.

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.

Internet Explorer issue with downloads not working: 

Some internet explorer users have reported that when clicking on 'download' a 'done' message comes up without having downloaded the meditation. If this happens, try refreshing the page, right-clicking on the 'download' button and select 'Save target as...'  If you are still having problems, get in touch, I'm looking at a way to fix this.

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 Added to site 
 Three minute breathing    1.0   3:35Free MindfulnessJanuary 2012
 Five minute breathing 3.7   5:31Mindful Awareness Research Centre, UCLA  November 2011
 Five minute breathing 4.3   4:39Life Happens January 2012
 Six minute breath awareness 1.7     6:32Melbourne Mindfulness Centre & Still MindDecember 2011
 Ten minute mindfulness of breathing 9.2 10:01Padraig O'Morain February 2012

Brief mindfulness practices

 Title Size (MB) Length Guidance Added to site 
 Brief mindfulness practice 3.7   4:05Padraig O'Morain February 2012

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. 

 TitleSize (MB)LengthGuidance Added to site 
 Forty five minute body scan 19.8    47:34  UCSD Center for mindfulness October 2011
 Twenty minute body scan   9.023:12  UCSD Center for mindfulness  October 2011
 Body scan 10.039:50 Kieran Fleck, Senior CBT Therapist October 2011
 Four minute body scan   1.0  4:01Melbourne Mindfulness Centre & Still Mind   December 2011
 Body scan   13.314:36 Vidyamala Burch, Breathworks January 2011

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) LengthGuidanceAdded to site
 Seated meditation 10.4  21:03  UCSD Center for mindfulness  October 2011
 Sitting meditation    6.9  20:18 Kieran Fleck, Senior CBT Therapist October 2011
 Breath, sound and body   7.4 12:00 Mindful Awareness Research Centre, UCLA   November 2011
 Breath, sounds, body, thoughts, emotions 11.9 19:00Mindful Awareness Research Centre, UCLA    November 2011
 Ten minute wisdom meditation   3.9 10:26UCSD Center for mindfulness November 2011

Guided imagery

 Title Size (MB) LengthGuidanceAdded to site
 Mountain meditation     7.5 8:12Free Mindfulness 
Adapted from Jon Kabat-Zinn
 October 2011
 Mountain meditation   6.7 7:17Padraig O'Morain
Adapted from Jon Kabat-Zinn
 February 2012

Unguided 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 Added to site 
  Five minutes just bells 1.3   5:32 Free Mindfulness November 2011 
  Ten minutes just bells 2.5 10:32 Free Mindfulness November 2011

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.

 TitleSize  (MB)         Length Producer Added to site 
 Twenty minute bells with 5 minute intervals   4.7  20:29 Free Mindfulness November 2011
 Forty five minute bells with 15 minute intervals 10.4  45:33 Free Mindfulness May 2012
 Forty five minute bells with 5 minute intervals 10.5  45:35 Free Mindfulness May 2012

Is there something else you would like to see in this section? Let us know!