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.

For information on mindfulness retreats, training and a 2024 International Mindfulness Conference visit our welcome page.

Guided Mindfulness Exercises

Depending on which device you are using, selecting the title or the 'Save' button may allow you to play the audio in a browser window. To download a particular guided mindfulness exercise click 'Save' in the right hand column, or right-click and select 'Save link 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.

Three minute breathing (3:35) - Peter Morgan 

Ten minute breathing (9:56) - Peter Morgan

Brief mindfulness practices

Three Step Breathing Space (3:34) - Peter Morgan

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. 

Body scan (39:50) - Kieran Fleck

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.

Sitting meditation (20:18) - Kieran Fleck

Guided imagery

Mountain meditation (8:12) - Peter Morgan

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.

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.

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