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   5.39Vidyamala BurchBreathworks Download
 The tension release meditation 5.3   5.45 Vidyamala BurchBreathworks

 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
 Ten minute wisdom meditation    3.9  10:26 UCSD Center for mindfulness Download
 Compassionate Breath 10.5 11:33 Vidyamala BurchBreathworksDownload

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) LengthGuidance

 Gentle mindful yoga followed by mindfulness of breath 14.2 32:27  Corey Roos, White Cloud WellnessDownload

Guided imagery

 Title  Size (MB)  Length Guidance
 Mountain meditation      7.5  8:12 Peter Morgan, Free Mindfulness 
Adapted from Jon Kabat-Zinn
 Mountain meditation    6.7  7:17 Padraig O'Morain
Adapted from Jon Kabat-Zinn

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!