Free Resources

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 we'd love to hear your feedback.

Got a few minutes free? Take a look at the blog section for a new post about attitude in mindfulness, "Reflections on mindfulness and heartfulness."

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 Added to site 
 Three minute breathing    1.0   3:35Peter Morgan, Free MindfulnessJanuary 2012Download
 Five minute breathing 3.7   5:31Mindful Awareness Research Centre, UCLA  November 2011Download
 Five minute breathing 4.3   4:39Life HappensJanuary 2012Download
 Six minute breath awareness 1.7    6:32Melbourne Mindfulness Centre & Still MindDecember 2011Download
 Ten minute breathing

 2.6  9:56Peter Morgan, Free MindfulnessFebruary 2013 Download
 Ten minute mindfulness of breathing 9.2 10:01Padraig O'Morain February 2012Download

Brief mindfulness practices

 Title Size (MB) Length Guidance Added to site 
 Brief mindfulness practice 3.7   4:05Padraig O'MorainFebruary 2012Download
 Three minute breathing space 1.0         3:34Peter Morgan, Free Mindfulness February 2013 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. 

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


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


Guided imagery



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


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 Peter Morgan, Free Mindfulness November 2011 Download
  Ten minutes just bells
 2.5 10:32 Peter Morgan, Free Mindfulness November 2011Download
 Twenty minutes just bells 1.3 20:30 Peter Morgan, Free Mindfulness May 2013   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.

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


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