Mindfulness Exercises, with Sean Fargo

At any given moment, we experience sensations, thoughts and emotions, some of which are pleasant and some of which are not. This diversity of experience is part of the fullness of being human. By allowing for the truth of this moment, just as it is, we avoid the pain of resistance, suppression or avoidance. We touch the quality of contentment and experience great peace.  In this guided meditation with Sean Fargo, we’re invited to explore what it is like to welcome each moment as it arises, with a kind and open curiosity. We practice relating to everything in our awareness as if it was fresh and new, absent of our prejudice, judgment and expectation.Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.Sean Fargo is a former Buddhist monk and founder of the online resource, Mindfulness Exercises. Mindfulness Exercises has shared mindfulness with over 6 million people via free and premium services including downloadable meditations, meditation scripts, mindfulness worksheets, courses, content and live online retreats.Enhance your personal practice or guide others in meditation with 200 Guided Meditation Scripts. These scripts are for mindfulness and meditation teachers, therapists, counselors, coaches, healers, yoga instructors and anyone who wants to share mindfulness with others.Teach meditation with more confidence and skillGrow your mindfulness business or practiceReach more clients with shareable contentAdd more variety to your current meditation sessionsEach of our 200 guided meditation scripts comes as a beautifully designed, separate PDF file. You can read them word-for-word, make them your own, record them or use them to create videos for individuals or groups.Learn more at https://mindfulnessexercises.com/guided-meditation-scripts/Want to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

⁠Meditation can help us heal from trauma, but only if we feel safe while practicing. By implementing strategies for safety in meditation, we learn to be present with discomfort without becoming overwhelmed. We develop agency over our practice, and in the process, we become empowered to direct our own healing.In this episode, Sean Fargo speaks with educator, author and trauma-informed meditation expert David Treleaven about the tools that can help us feel safe in meditation and how to best offer them as teachers.For more insight into the meaning of trauma-sensitive mindfulness, listen to episode #022,  Trauma-Sensitive Mindfulness with David Treleaven.Please note that any conversation about trauma can be evocative. As you listen, remain mindful and self-responsive.This episode is an excerpt from David Treleavan’s appearance as a guest teacher in Sean Fargo’s Mindfulness Exercises Mindfulness Meditation Teacher Training Program. This unique, self-paced program is internationally accredited and accessible entirely online. Students in the program receive weekly live, in-person mentorship from Sean Fargo and his team. They are joined by the world’s most respected mindfulness and meditation teachers who present on a wide range of topics. Learn to help people feel safe during mindfulness meditation. In our new, 15-hour certification course for mindfulness teachers and meditation guides, you’ll learn the basics of trauma-sensitive mindfulness from world-renowned experts including David Treleaven, Willoughby Britton, and Chris Germer. Register now at https://mindfulnessexercises.com/trauma-sensitive-mindfulness-course/ Related Meditation: Sensing into Safety Meditation, with Sean Fargo Related Podcast Episodes:Trauma Sensitive Mindfulness, with David TreleavenIdentifying Adverse Effects of MeditationWant to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

We’re often “caught up in our heads,” pushed and pulled by our thoughts. In mindfulness practice, we typically balance this thought-centered focus by directing awareness away from the head to the body and heart.In this guided meditation, Sean Fargo invites us to take a different approach. We practice intentionally remaining in the headspace, observing sensation (versus thoughts) in and around the head with tenderness, care and a gentle awareness.  Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.Sean Fargo is a former Buddhist monk and founder of the online resource, Mindfulness Exercises. Mindfulness Exercises has shared mindfulness with over 6 million people via free and premium services including downloadable meditations, meditation scripts, mindfulness worksheets, courses, content and live online retreats.Enhance your personal practice or guide others in meditation with 200 Guided Meditation Scripts. These scripts are for mindfulness and meditation teachers, therapists, counselors, coaches, healers, yoga instructors and anyone who wants to share mindfulness with others.Teach meditation with more confidence and skillGrow your mindfulness business or practiceReach more clients with shareable contentAdd more variety to your current meditation sessionsEach of our 200 guided meditation scripts comes as a beautifully designed, separate PDF file. You can read them word-for-word, make them your own, record them or use them to create videos for individuals or groups.Learn more at https://mindfulnessexercises.com/guided-meditation-scripts/Want to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

Most addictions arise from an effort to mask, avoid or escape from pain and suffering. What’s more, the shame that is common to addiction increases our pain, making it challenging to seek treatment. In this episode, Sean Fargo speaks with Jeremy Lipkowitz, a mindfulness meditation teacher and coach who helps people overcome their addictions to porn and digital media. Jeremy is a teacher with Mindfulness Exercises and the host of the podcast,  Unhooked: Breaking Porn Addiction. He explains how mindfulness and its heart-based practices can help free us not just from porn, but from any addictive behavior.  This podcast is brought to you by the Mindfulness Exercises Mindfulness Meditation Teacher Training Program. This unique, online, self-paced certification program balances pre-recorded webinars with live mentorship. Students in the program learn directly from Sean Fargo, his team, and some of the world’s most respected mindfulness and meditation experts. Train to share mindfulness with confidence, compassion and skill within a supportive online community. Learn more at mindfulnessexercises.com/certify or, schedule a 15-minute call with Sean to see if this program is right for you at https://calendly.com/sean-108/applicationRelated meditations:A Meditation on Feeling Tones, with Sean FargoWant to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

As thought, emotion, or sensation arises in our field of awareness, it quickly gets labeled as pleasant, unpleasant, or neutral. This process of classifying our likes and dislikes is not wrong or bad. But when we mindlessly, habitually react to these labels, we sometimes bring harm to ourselves or others.Mindfulness of the feeling tones of pleasant, unpleasant and neutral is the first step in transforming this reactivity into a skillful, healthy response. This practice helps set the foundation for resilience and a balanced, stable mind.In this guided meditation, Mindfulness Exercises founder Sean Fargo invites us to become aware of sensation in the body. Whether we feel that sensation as pleasant, unpleasant or neutral, we practice holding all of it with tenderness and care.  Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.Please remember that mindfulness practice is not a replacement for therapy. Listen with care and self-compassion and practice within your window of tolerance. If this, or any other episode, triggers overwhelming, uncomfortable feelings, contact your healthcare provider.Sean Fargo is a former Buddhist monk and founder of the online resource, Mindfulness Exercises. Mindfulness Exercises has shared mindfulness with over 6 million people via free and premium services including downloadable meditations, meditation scripts, mindfulness worksheets, courses, content and live online retreats.Enhance your personal practice or guide others in meditation with 200 Guided Meditation Scripts. These scripts are for mindfulness and meditation teachers, therapists, counselors, coaches, healers, yoga instructors and anyone who wants to share mindfulness with others.Teach meditation with more confidence and skillGrow your mindfulness business or practiceReach more clients with shareable contentAdd more variety to your current meditation sessionsEach of our 200 guided meditation scripts comes as a beautifully designed, separate PDF file. You can read them word-for-word, make them your own, record them or use them to create videos for individuals or groups.Learn more at https://mindfulnessexercises.com/guided-Want to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

Mindfulness and self-compassion go hand in hand. Each enhances the other. As practitioners and as teachers, however, understanding the differences between the two can help us discern when and how to most skillfully apply each for growth and healing.In this episode, we hear from Chris Germer, one of the world’s foremost experts on mindful self-compassion. Chris Germer, PhD is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. He co-developed the Mindful Self-Compassion (MSC) program with Kristin Neff in 2010. MSC has since been taught to over 250,000 people worldwide. Dr. Germer is author of  The Mindful Path to Self-Compassion and co-author of  Teaching the Mindful Self-Compassion Program.This talk is a brief excerpt from Chris Germer’s guest teacher presentation to those enrolled in the Mindfulness Exercises Mindfulness Meditation Teacher Training Program. This unique, online, self-paced certification program balances pre-recorded webinars with live mentorship. Students in the program learn directly from Sean Fargo, his team, and some of the world’s most respected mindfulness and meditation experts. Train to share mindfulness with confidence, compassion and skill within a supportive online community. Learn more at mindfulnessexercises.com/certify or, schedule a 15-minute call with Sean to see if this program is right for you at https://calendly.com/sean-108/applicationYou might also enjoy these recent episodes: #046 Sensing into the Heart Meditation #045 Easing into Self Compassion, with Sean FargoWant to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

⁠Annoyance, frustration and anger can be challenging emotions to work with. We often judge ourselves for feeling frustrated, equating this emotion with negativity or perhaps thinking it makes us a ‘bad person’. Other times, we might feel so righteous about our frustration that we hold to it tightly.By exploring how frustration feels in the body, we can learn to be present as it arises, neither avoiding nor grasping at it. In the resulting space that’s created, we can invite in self-compassion and understanding. After all, these emotions are not good or bad, nor right or wrong, they are what make us human. In this guided meditation, Mindfulness Exercises founder Sean Fargo asks us to recall a past moment of slight annoyance or mild frustration. By sitting with this sensation and observing it, we learn we can let it move as it wants to.  Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.Please remember that mindfulness practice is not a replacement for therapy. Listen with care and self-compassion and practice within your window of tolerance. If this, or any other episode, triggers overwhelming, uncomfortable feelings, contact your healthcare provider.Sean Fargo is a former Buddhist monk and founder of the online resource, Mindfulness Exercises. Mindfulness Exercises has shared mindfulness with over 6 million people via free and premium services including downloadable meditations, meditation scripts, mindfulness worksheets, courses, content and live online retreats.Enhance your personal practice or guide others in meditation with 200 Guided Meditation Scripts. These scripts are for mindfulness and meditation teachers, therapists, counselors, coaches, healers, yoga instructors and anyone who wants to share mindfulness with others.Teach meditation with more confidence and skillGrow your mindfulness business or practiceReach more clients with shareable contentAdd more variety to your current meditation sessionsEach of our 200 guided meditation scripts comes as a beautifully designed, separate PDF file. You can read them word-for-word, make them your own, record them or use them to create videos for individuals or groups.Want to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

When it comes to losing weight or overcoming addiction, which is more powerful: the ancient wisdom of mindfulness or the strength of your willpower? The answer may surprise you. In this episode, we hear from author and researcher Dr. Judson Brewer, a pioneer in the science of mindfulness-based habit change. Dr. Jud explains the neurological mechanisms behind habit formation and why losing weight is unsuccessful when we try to force change.Dr. Jud Brewer is a psychiatrist, neuroscientist and author who studies the intersection between mindfulness and addiction. He has written two New York Times best-sellers, The Craving Mind and Unwinding Anxiety. His 2015 TED Talk, “A Simple Way to Break a Bad Habit” has been viewed over 20 million times.This talk is a brief excerpt from Dr. Judson Brewer’s guest teacher presentation to those enrolled in the Mindfulness Exercises Mindfulness Meditation Teacher Training Program. This unique, online, self-paced certification program balances pre-recorded webinars with live mentorship. Students in the program learn directly from Sean Fargo, his team, and some of the world’s most respected mindfulness and meditation experts. Train to share mindfulness with confidence, compassion and skill within a supportive online community. Learn more at mindfulnessexercises.com/certify or schedule a 15-minute call with Sean to see if this program is right for you at https://calendly.com/sean-108/applicationWant to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

⁠Is traditional talk therapy as effective as it could be? If individualism and holding too tightly to a single identity is what ails us, perhaps reifying the past in a one-on-one setting is not the most powerful method for moving forward.  In this episode, Sean Fargo speaks with Jake Eagle, licensed psychotherapist and co-author of The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose - In Less Than 1 Minute Per Day. After 30 years of practice, he now refers to himself as a meta-therapist, coaching and mentoring people to see what’s possible with just a simple shift in consciousness. For an interview with Jake about his book, listen to  episode #050, Microdosing Mindfulness, with Jake Eagle and Sean Fargo.This podcast is brought to you by the Mindfulness Exercises Mindfulness Meditation Teacher Training Program. This unique, online, self-paced certification program balances pre-recorded webinars with live mentorship. Students in the program learn directly from Sean Fargo, his team, and some of the world’s most respected mindfulness and meditation experts. Train to share mindfulness with confidence, compassion and skill within a supportive online community. Learn more at mindfulnessexercises.com/certify or, schedule a 15-minute call with Sean to see if this program is right for you at https://calendly.com/sean-108/applicationWant to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com

By turning our attention to sensation and energy around and within the body, we can access increasingly more subtle levels of inner wisdom. But where does the energy of the body begin and end? In this guided meditation, Mindfulness Exercises founder Sean Fargo guides us through an advanced body scan practice. We move our awareness clockwise around the body, above and below, sensing into the energy within and all around us.  Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.Sean Fargo is a former Buddhist monk and founder of the online resource, Mindfulness Exercises. Mindfulness Exercises has shared mindfulness with over 6 million people via free and premium services including downloadable meditations, meditation scripts, mindfulness worksheets, courses, content and live online retreats.Enhance your personal practice or guide others in meditation with 200 Guided Meditation Scripts. These scripts are for mindfulness and meditation teachers, therapists, counselors, coaches, healers, yoga instructors and anyone who wants to share mindfulness with others.Teach meditation with more confidence and skillGrow your mindfulness business or practiceReach more clients with shareable contentAdd more variety to your current meditation sessionsWant to teach mindfulness? Certify.MindfulnessExercises.comMindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.Each episode offers a mix of:Practical mindfulness and meditation teachingsConversations with respected meditation teachers, clinicians, authors, and researchersReal-world insights for therapists, coaches, yoga teachers, educators, and caregiversGentle reflections for anyone navigating stress, anxiety, burnout, grief, or changeIf you’re interested in:Mindfulness meditation for everyday lifeTrauma-sensitive and compassion-based practicesTeaching mindfulness in an authentic, non-performative wayDeepening your own practice while supporting others…you’re in the right place.Learn more at MindfulnessExercises.com.Email: Sean@MindfulnessExercises.com