Free meditations from Mindfulness | Mindfulness: Finding Peace in a Frantic World

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Free meditations from Mindfulness | Mindfulness: Finding Peace in a Frantic World

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All of the meditations on this page are taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University. The sound files can take 10-20 seconds before they begin to play.

The Chocolate Meditation

Connecting with your senses is one of the core benefits of Mindfulness meditation. Many traditions use nuts or fruit as the focus for a meditation on the senses of taste, smell and touch. But you can use any food at all so we developed a meditation based on chocolate. Why not do it now by clicking on the link below? All of the meditations on this page are taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University.

Mindfulness Meditation of the Body and Breath

Every meditation tradition begins with daily practices that help to focus a scattered mind. A great way of doing this is to focus on a single object that is always with you: the movement of the breath in the body. This eight-minute meditation is a brilliant introduction to Mindfulness. It will begin the process of putting you back in control of your life. All of the meditations on this page are taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University.

New Book: The Art of Breathing – The secret to living mindfully. Just don’t breathe a word of it… 

You breathe 22,000 times every day. How many are you really aware of? 

My latest book provides a concise guide to letting go and finding peace in a messy world, simply by taking the time to breathe. Known side effects: You will start to smile more. You will worry less. Life won’t bother you so much.

Dissolve anxiety, stress and unhappiness, enhance your mind and unleash your creativity with these simple exercises. And with each little moment of mindfulness, discover a happier, calmer you. It really is as easy as breathing…

‘This book is inspiring.  Against a backdrop of beautiful art, Danny Penman’s gentle words explain clearly how breathing, known since ancient times as the foundation for living mindfully, can become, for any of us, a way to reclaim our lives.’ Mark Williams, Emeritus Professor of Clinical Psychology, University of Oxford.

Body Scan Meditation

The Body Scan meditation helps you to explore the difference between thinking about a sensation and experiencing it directly. Many of us spend so much of our time living ‘in our heads’ that we almost forget about the world experienced directly through our senses. The Body Scan meditation helps to train your mind so that you can focus your attention directly on your bodily sensations without judging or analysing what you find. This helps you to see, ever more clearly, when the mind has begun to wander away by itself, so that you gradually learn to ‘taste’ the difference between the ‘thinking mind’ and the ‘sensing mind’. It’s not unusual to fall asleep when you do this meditation, particularly if you do it lying down. If you do so, try not to criticise yourself but instead congratulate yourself for catching up on some much needed rest. This meditation is taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University.

The Befriending Meditation

When life really begins to get you down…. When you feel angry, lost or alone… When you feel close to despair… When you feel that you are your own worst enemy… The Befriending Meditation is here for you.

Sounds and Thoughts Meditation

Sounds are as compelling as thoughts and just as immaterial and open to interpretation. For this reason, the Sounds and Thoughts Meditation is my personal favourite as it elegantly reveals how the mind conjures up thoughts that can so easily lead us astray. Once you realise this – deep in your heart – then a great many of your troubles will simply evaporate before your eyes. All of the meditations on this page are taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University.

Three Minute Breathing Space

This is a mini-meditation that can put you back in control of your life when it starts to slip between your fingers. It acts as a bridge between the longer, formal meditations detailed in our book Mindfulness and the demands of everyday life. All of the meditations on this page are taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University.

New Book: The Art of Breathing – The secret to living mindfully. Just don’t breathe a word of it… 

You breathe 22,000 times every day. How many are you really aware of? 

My latest book provides a concise guide to letting go and finding peace in a messy world, simply by taking the time to breathe. Known side effects: You will start to smile more. You will worry less. Life won’t bother you so much.

Dissolve anxiety, stress and unhappiness, enhance your mind and unleash your creativity with these simple exercises. And with each little moment of mindfulness, discover a happier, calmer you. It really is as easy as breathing…

‘This book is inspiring.  Against a backdrop of beautiful art, Danny Penman’s gentle words explain clearly how breathing, known since ancient times as the foundation for living mindfully, can become, for any of us, a way to reclaim our lives.’ Mark Williams, Emeritus Professor of Clinical Psychology, University of Oxford.

  1. Meditation can be a wonderful way to help with so many things…it’s really helped my tinitis

  2. Pursed lip exercises saved my husband’s life, literally! His COPD (CHRONIC OBSTRUCTIVE PULMINARY DISORDER) was so bad and finally his doctor told him to perform diaphragmatic breathing at least 5 times a day. After 10 days, his breathing noticeably improved, and 8 weeks later he is breathing good enough to enjoy his gardening and get outdoors again.

  3. The Sounds and Thoughts meditation was so wonderful I continued in it after the speaking stopped. Loved it. Thank you.

This content was originally published here.

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