Mindfulness Resources

• Jon Kabat-Zinn, the founder of Mindfulness's definition of Mindfulness

Try this Beginner’s Mindfulness Meditation from Mindful Magazine (5min 30sec), "designed to reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills."

• The Calm App has many free resources and guided meditations, including these audio guided Mindfulness Tools with U.S. Surgeon General Dr. Vivek Murthy, Mindfulness for Beginners, or Managing Overwhelm. (You'll need to create a free account for access).

• Greater Good in Action's Pathway to Happiness Program

• Mindful Magazine 

• The Oxford Mindfulness Foundation - Offers free mindfulness guides and resources, trained teachers and courses. Also offers free 30-min. "Weekday Practice Sessions" (8-8:30AM, 2-2:30PM EST / 1-1:30pm, 7-7:30pm GMT).

• Body Scan Benefits & Advantages with 5-min audio guided meditation.

• Declutter the Mind -- Guided Meditation for PTSD

Videos

• Dr. Donna Rockwell on The Benefits of Mindfulness in Challenging Times.  

• Lidia Zylowska MD's YouTube Channel MindfulRxADHD - 

  • • Mindfulness for Adults with ADHD

    • Mindful walking in the woods

    • Mindful Awareness in the Midst of a Stressful and Busy Day

• A Guided Meditation: Healing Trauma and Shame - Tara Brach

• Box Breathing 

  • • Square Breathing Visual:

    • Visual video with short explanation of why this relaxation technique helps to calm feelings of stress or anxiety

Podcasts 

• A Slight Change of Plans by Maya Shankar.  

Cognitive Scientist discusses human behavior, relationships, mental health and how science informs social interactions, decision making and emotions. - Apple | Spotify 

A Meditation Scientist Changes My Mind - Apple | Spotify

After a life-changing experience in India, Dr. Richie Davidson tried to convince his Harvard professors to let him study the science of meditation. No one took him seriously. Half a century later, Richie has measured the undeniable impact of meditation on our brains. And here’s the good news for people who know the benefits of meditation but struggle to actually do it: you don't need to carve out separate time for a practice. Richie walks Maya through how to integrate meditation into daily activities.

• Ten Percent Happier with Dan Harris - Apple | Spotify | Amazon Music. 

Episodes are grouped into "Collections" like Relationships, Taming Anxiety, Getting Fit Sanely and The Dalai Lama's Guide to Happiness

Dan Harris is a journalist, co-anchor of ABC’s Nightline and the weekend editions of Good Morning America, who wrote the bestselling book 10% Happier after having a panic attack on live national television and starting meditation, skeptically. He talks with meditation teachers, scientists, and celebrities including the Dalai Lama, Brené Brown and Karamo from Queer Eye. Subjects range from enlightenment and psychedelics to science-based techniques for issues such as anxiety, productivity, and relationships. "Dan's approach is... secretly radical: happiness is a skill you can train, just like working your bicep in the gym. Your progress may be incremental at first, but like any good investment, it compounds over time."

• • • • Book | Free Guided Meditations | Meditation App - "The Dalai Lama's Guide to Happiness" 

Articles 

• What is Mindfulness? Mindful. (July 8, 2020). Scroll to the bottom for a 5-minute Beginner's Breathing Meditation "designed to reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills."

• This is Your Brain on Mindfulness. Shambhala Sun [now Lion’s Roar], (July 2011).

Meditators say their practice fundamentally changes the way they experience life. Michael Baime reports on how modern neuroscience is explaining this in biological terms. DR. Michael Bai me is clinical associate professor of medicine at the University of Pennsylvania, and is based at the Abramson Cancer Center in Philadelphia. He founded the Penn Program for Mindfulness in 1992 and is involved in a wide variety of projects exploring the effects of mindfulness and similar practices.

• Breathing In vs. Spacing Out. The New York Times Magazine. (Jan. 14, 2014).

• The Power of Concentration. The New York Times (Dec. 15, 2012). 

• Your Breath is Your Brain’s Remote Control: A study has found evidence to show that there is actually a direct link between nasal breathing and our cognitive functions. Mindful.org. (Feb. 16, 2017).

• 2 Guided Meditations for Working with ADHD and Anxiety. Mindful.org. (Sept. 12, 2022). 

Guided Meditations

• A Breathing Meditation To Cultivate Mindfulness. "This practice is designed to reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills." From Mindful Magazine (Feb. 26, 2016).

• 7-minute Deep Breathing Guide from The Mayo Clinic for stress, anxiety, cravings and substance use urges.

• Weekly on Thursdays, 6-7 pm EST - Guided meditation with Dr. Michael Baime at the University of Pennsylvania Program for Mindfulness. These sessions are donation based and open to all. The link is the same each week: Weekly Zoom Meditation

• A Guided Meditation: Healing Trauma and Shame - Tara Brach

• Free Audio Guided Mindfulness Meditations from the Nalanda Institute for Contemplative Science - Link 

• Audio Guides from the UCLA Mindful Awareness Research Center (MARC) 

  • 3-min Body Scan from - Audio

  • 5-min Breathing Meditation - Audio

  • 7-min Meditation for Working with Difficulties - Audio

  • 13-min Body Scan for Sleep - Audio

• Mindful Breathing: A way to build resilience to stress, anxiety and anger. Greater Good in Action. 5-min Audio & Description

• Self-Compassion Break: A healthier way to deal with stressful situations. Greater Good in Action: Audio & Description

• The Calm App has many free resources and guided meditations, including these audio guided Mindfulness Tools with U.S. Surgeon General Dr. Vivek Murthy and Mindfulness for Beginners. (You'll need to create a free account for access).

Guided Exercises & Stories for Kids

(Exercise, Self-Control, Mindfulness, Emotion Regulation) 

See the Parenting resources for more regarding kids', emotion regulation

Audio:

• 3-min Guided mindfulness exercise for kids (Audio) - Ammi's Adventures: Stones. Mindful.com. (9/6/22).

• 4-min Grounding (Audio) - meditation for kids. Mindful.com. (2/7/22).

• 3-min Guide for Kids -- Ammi's Adventures: Stones. Mindful.org. (9/6/22).

• 4-min Grounding meditation for kids. Mindful.org. (2/7/22).

Videos 

• Butterfly Hug! 6-Mins. Self-Soothing technique for kids

• Guided Square Breathing (grounding technique for anxiety, anger, overwhelm, PTSD from Learn and Play Right Brain Education)

• GoNoodle 's  (link to their main website) - 3-4mins. - "Get Back on Track Meditation" | "Melting Exercise - Learn To Destress." | "Let's Unwind: Flow" | "Brain Break - Elemental Fitness Run" | Swirling 

** these can be great for adults too!

• NamasteInSchool - videos to foster social-emotional learning and mindfulness skills - "Bear Breaths" | "Snow Breaths" | Sloth Mindful Breathing Yoga Exercise

• Scratch Garden: 5-Min. Yoga Breaks -  Salamander Yoga! |Salamander Yoga - Now with Tiny Flying Alligators! 

• TFC: The Feelings Channel - Books and Games to help kids manage and learn about emotions. Feelings Freeze Dance | How To Tame My Anxiety Monster (book read aloud, identifies the physical symptoms and coping skills) | Little Monkey Calms Down | The Emotions Book | The Feelings Book | Feelings A to Z

• The Mindfulness Teacher - (who doesn't love a British accent? :) ) Belly Breathing (recommended for kids ages 5-11) |  The Body Scanner (ages 3-11) | Thought Bubbles! (For Anxiety and Worry)

Kids' Books

• Breathe Like a Bear: 30 Mindful Moments for Kids to Feel Calm and Focused Anytime, Anywhere by Kira Willey. Beautifully illustrated book to help kids learn deep breathing and mindfulness practice in an age-appropriate way. 

• A World of Pausabilities: An Exercise in Mindfulness by Frank Sileo & Jennifer Zivoin (Feb. 13, 2017). 

• Elmo Is Mindful: How to Stay Focused, Calm, and Kind (2021) by Sesame Street Wellness. 

Apps

• Insight Timer - Also offers free Guided Meditation on their website, and the mindfulness exercises address range topics including anxiety, getting to sleep, relationships & breakups, fear, sadness & loneliness, Self-Confidence, Pregnancy & Parenting, Performance & Productiveness, Gratitude, Morning Routines, and Fear

• UCLA Mindful

• Headspace

• Calm

• Balance

• Session - like the Time Timer but also includes mindful breathing, notes and tracking.