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Short Relaxation. Listen to Short Relaxation. This exercise is an introduction to deep, slow breathing. The listener is guided to discover feelings of peace and calm in one's body and mind. This piece was written and read by Sharon Morisis, LICSW, CEAP. Morisi is a counselor in Dartmouth's Faculty/Employee Assistance Program. To save relaxation audio to your computer, visit the Members Only page (updated periodically). It is free to become a member. If you enjoy these downloads, subscribe to Relaxation by Inner Health Studio podcast for a new relaxation download each week.

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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.
TitleSize (MB)LengthGuidance
Three minute breathing 1.03:35Peter Morgan, Free MindfulnessDownload
Five minute breathing 3.7 5:31Mindful Awareness Research Centre, UCLADownload
Five minute breathing4.34:39Life HappensDownload
Six minute breath awareness 1.7 6:32Melbourne Mindfulness Centre & Still MindDownload
Ten minute breathing
2.69:56Peter Morgan, Free MindfulnessDownload
Ten minute mindfulness of breathing9.210:01Padraig O'MorainDownload
Brief mindfulness practices
TitleSize (MB)LengthGuidance
Brief mindfulness practice 3.74:05Padraig O'MorainDownload
The breathing space
5.25.39Vidyamala Burch, BreathworksDownload
The tension release meditation 5.3 5.45Vidyamala Burch, Breathworks
Download
Three minute breathing space1.03:34Peter Morgan, Free MindfulnessDownload
Three minute mindfulness of sounds1.43:02Peter Morgan, Free MindfulnessDownload
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
Forty five minute body scan 19.8 47:34 UCSD Center for mindfulnessDownload
Twenty minute body scan 9.023:12 UCSD Center for mindfulnessDownload
Body scan 10.039:50 Kieran Fleck, Senior CBT TherapistDownload
Four minute body scan 1.0 4:01Melbourne Mindfulness Centre & Still MindDownload
Body scan 13.314:36 Vidyamala Burch, BreathworksDownload

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) LengthGuidance

Seated meditation 10.4 21:03UCSD Center for mindfulnessDownload
Sitting meditation 6.9 20:18Kieran Fleck, Senior CBT TherapistDownload
Breath, sound and body 7.4 12:00 Mindful Awareness Research Centre, UCLADownload
Breath, sounds, body, thoughts, emotions 11.9 19:00Mindful Awareness Research Centre, UCLADownload
Tenminute wisdom meditation 3.9 10:26UCSD Center for mindfulnessDownload
Compassionate Breath10.5 11:33Vidyamala Burch, BreathworksDownload
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 32:27Corey Roos, White Cloud WellnessDownload
Guided imagery

Title Size (MB) LengthGuidance
Mountain meditation 7.5 8:12Peter Morgan, Free Mindfulness
Adapted from Jon Kabat-Zinn		Download
Mountain meditation 6.77:17Padraig O'Morain
Adapted from Jon Kabat-Zinn		Download

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 bells1.3 5:32 Peter Morgan, Free MindfulnessDownload
Ten minutes just bells
2.5 10:32 Peter Morgan, Free MindfulnessDownload
Twenty minutes just bells 1.320:30Peter Morgan, Free MindfulnessDownload
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
Twenty minute bells with 5 minute intervals 4.7 20:29 Peter Morgan, Free MindfulnessDownload
Twenty five minute bells with 5 minute intervals5.825:31Peter Morgan, Free MindfulnessDownload
Thirty minute bells with 5 minute intervals 11.730:28 Peter Morgan, Free MindfulnessDownload
Forty five minute bells with 15 minute intervals10.4 45:33 Peter Morgan, Free MindfulnessDownload
Forty five minute bells with 5 minute intervals10.545:35 Peter Morgan, Free MindfulnessDownload

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

These audio files are licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.