Mindfulness Exercises

Happiness often feels slippery—too abstract to hold, too dependent on luck or perfect circumstances. We take a different path and lay out a grounded map you can actually use. The conversation with Austin Hill Shaw centers on three core human needs that, together, create a durable sense of wellbeing: connection, contribution, and meaning. Rather than chasing a mood, we practice a rhythm that returns us to what makes life feel alive.Austin's website: AustinHillShaw.comWe start with connection in its many layers: a kinder relationship with ourselves, a deeper bond with loved ones, and a lived sense of belonging to neighborhood and the natural world. You'll hear how our “time traveling” minds pull us into the past and future, and how simple attention—breath, body, and presence—brings us back. From there, we turn to contribution as the desire to matter. We explore how to match your real strengths to real needs, why small acts of service change your day's shape, and how to protect generosity from burnout with clear boundaries and honest pacing.Finally, we unpack meaning in two parts. There's the framework that helps life make sense—your philosophy, spiritual path, or guiding principles—and there are those ineffable moments that words can't hold: birth, grief, awe in nature, music that cracks you open. We talk about inviting awe without forcing it, and about letting meaning guide decisions when the world feels noisy. By the end, you'll have a simple, memorable model you can act on today: connect, contribute, and cultivate meaning. If this resonates, follow the show, share it with a friend who needs a steadier map, and leave a quick review telling us which pillar you're working on next.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

The holidays can be dazzling and demanding at the same time—lights and laughter on the outside, pressure and mixed emotions on the inside. We tackle that paradox head-on with simple, compassionate mindfulness tools you can use in real time to steady your nervous system and protect what matters most.We start with family dynamics, where old patterns and sensitive topics often intensify stress. You'll learn mindful listening that lowers reactivity, silent loving-kindness that shields your heart without excusing harmful behavior, and practical boundaries that let you say no or leave early when you feel drained. We also share a quick “mindful escape” you can use during any gathering to re-center in under a minute.From there, we shift into the money and meaning of the season. Explore mindful giving that starts with intention, mindful receiving that honors care even when the gift misses the mark, and mindful consumption that aligns spending with your values. Before you click buy, try a single breath and two questions: Is this needed, and does it match what matters? Those tiny pauses can prevent debt-fueled stress and restore a sense of peace.To make mindfulness easy and portable, we teach the STOP technique—Stop, Take a breath, Observe, Proceed—as well as a sensory reset that encourages you to smell the pine, taste the first bite, and listen to one song without multitasking. We close by highlighting the most generous offering of the season: your full presence. Put the phone down, make eye contact, and truly listen; that attention becomes a gift that outlasts any box or bow.If this conversation helps you breathe a little easier, follow the show, share it with a friend who might need it, and leave a quick review to help others find these tools. Your presence here means a lot—thank you for listening and for choosing calm in a loud season.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Perfectionism says mindfulness must be done “right.” We flip that script. In this conversation, we share an everyday approach to mindfulness designed for overwhelmed and neurodivergent brains—one that starts with safety, honors choice, and turns presence into something you can actually enjoy.We begin by grounding in self-compassion and a simple reframe: rather than labeling thoughts and feelings as right or wrong, notice whether they feel pleasant, unpleasant, or neutral. That shift softens inner criticism and reveals the body-level signatures of judgment—tightness, holding, disconnection—so you can meet them with care. From there, we build a practical toolkit: mindful walking to anchor attention in the feet, mindful standing to steady posture and breath, and short breath check-ins you can use while moving, working, or speaking.Because novelty and play boost engagement, we add choice-based micro-practices: spot five colors, listen for five sounds, or savor a quick tasting of chocolate or different waters, paying attention to texture, aroma, and aftertaste. These pleasant, low-stakes exercises train present-moment awareness without triggering the pressure to “meditate perfectly.” For days that can hold more intensity, we fold in compassionate phrases and gentle touch, always letting you opt out, scale down, or switch anchors.Throughout, we emphasize trauma-sensitive mindfulness: consent, titration, and external anchoring before deep internal focus when needed. We highlight resources from leaders like David Treleaven, Christopher Germer, and Willoughby Britton to help coaches and practitioners stay attuned to safety. By the end, you'll have a flexible menu to reduce overwhelm, loosen perfectionism, and make mindfulness a supportive part of daily life—no incense, cushions, or hour-long sits required.If this resonates, follow the show, share it with someone who could use gentler tools, and leave a review with the micro-practice you'll try this week.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Start at the only place that never lies: the body. We open with a simple grounding—seat, feet, contact with the earth—and follow a thread of curiosity through head, chest, and belly to discover what the moment actually needs. Instead of forcing a schedule or chasing a perfect state, we let the felt sense choose the next step, whether that's steadying with the breath, offering loving-kindness, or naming a few real things to be grateful for.Across the conversation, we get practical about working with planning mind and emotional heaviness by sensing energy rather than wrestling with thoughts. You'll hear how mindfulness of the body becomes the stable spine of practice: listening to sounds, noticing temperature shifts, tracking movement and stillness, and recognizing how pleasant and unpleasant tones color experience. We also explore a quiet but powerful intention—opening to more joy—without denying discomfort or papering over pain. Joy shows up in small, honest ways when we stop bracing and start noticing.We contrast organic practice with rigid routines, acknowledging that some thrive on structure while others need flexibility. The throughline is integrity: begin with direct sensation, meet it without judgment, and let that guide what you do next. If the mind is busy, we gather attention. If the heart is tight, we offer warmth. If the moment is simple, we rest with the breath. By training this responsiveness, practice becomes sustainable and personal, a skillful way to meet change in real time.If this resonates, follow the show, share it with a friend who could use a gentler approach to mindfulness, and leave a quick review to help others find it. Your notes and stories shape future episodes—tell us where your practice led you today.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Healing isn't a checkbox; it's a way of relating to what hurts. We sit down with Insight Meditation teacher and author Justin Michelson to explore a grounded path through stress, pain, and trauma that begins with self-compassion and widens into nature, lineage, and something larger than ourselves. Justin's website: JustinMichelsonDharma.comJustin's book: The Dharma of HealingFrom his first teen meditation class to hard-won lessons with overwhelming energies, Justin shares how he moved from striving to surrender—trading the warrior stance for a bow that restores safety and connection.We dive into a powerful framework he calls the four turnings of the wheel of healing: surface compassion for daily frictions, depth compassion for buried fear and grief, collective compassion for what family and culture seeded in us, and universal compassion that lets us rest in a benevolent field. Along the way, we unpack his striking metaphor of self-aversion as psychological autoimmunity—how our ancient impulse to pull away from pain turns inward and keeps wounds stuck—and how kind attention unwinds that loop. For listeners far from forests, Justin offers simple, sensory ways to let nature be a teacher: a patch of sun, a street tree, the feel of wind as a reminder that we're held by more than our thoughts.Justin also opens a window into his Native Foods Nursery, where tending edible native plants becomes a living practice of reciprocity and belonging. Teaching, for him, is shared practice—not perfection—where the goal is to help people remember their own inner wisdom and build resilience that can meet a turbulent world. If you've been craving practices that are practical, humane, and spacious enough for real life, this conversation offers a map and the companionship to walk it.If the episode resonates, share it with a friend who could use a gentler path forward, and leave a review so more people can find these practices. Subscribe for future conversations on mindfulness, compassion, and healing.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.mindfulnessexercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Ever notice how your day turns into one long, uninterrupted scroll? We leave work on a call, weave through traffic still mid-story, and step into the kitchen without ever really arriving. We wanted to break that blur, so we dug into a simple framework: use the day's natural hinge points—dawn, noon, midafternoon, dusk, and night—as scheduled pauses to reset attention and rebuild a sense of home.Together we explore how technology stretches a single narrative across every context and what it does to the nervous system. Then we offer small, repeatable rituals that mark thresholds with care: end the call before you park, pause at the door with one conscious breath, remove your shoes as a deliberate handoff from “out there” to “in here,” and place your keys down with attention. We talk about how these gestures turn rooms into relationships and why nothing is inherently sacred until we treat it that way. That shift—treating space as worthy of care—changes how your home holds you, softens reactivity, and lets the next hour unfold with less friction.We also lean into gratitude as the quiet engine of a grounded day. Not performative positivity, but a steady appreciation for heat and chill, ease and challenge, the small textures that prove we are alive and participating. By pairing gratitude with time anchors, you create clear chapter breaks that help the body settle and the mind reset. Start with one anchor—two minutes at dusk or a doorway pause—and notice how meals taste richer, conversations feel cleaner, and sleep lands sooner.If this resonates, follow the show, share it with a friend who lives on their phone, and leave a quick review telling us which daily anchor you're claiming next.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.mindfulnessexercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

You can feel when a class lands: the room gets quiet, the body softens, and attention holds steady even as movement continues. That shift is not magic; it's method. We sat down with senior teacher and writer Sara-Mai Conway to unpack a practical, human way to make yoga and meditation one continuous experience rather than two separate boxes on a schedule.Sara-Mai's website: https://www.iwriteaboutwellness.com/We start by redefining yoga as skillful energy movement using both outer and inner methods. Ethics calm mental noise, asana prepares the body for stillness, pranayama bridges body and mind, and focused attention matures into insight and, at times, a taste of samadhi. From there, we build a class like a guided sit: set a clear intention, select poses that serve it, and let every cue point back to the thread. Breath-focused flows become fluid and repetitive to highlight inhale and exhale. Gratitude takes shape in bows and forward folds. Grounding becomes literal through contact with the earth. Working with non-harming or self-compassion invites challenge while naming the inner talk that shows up.Silence becomes a teacher rather than an absence. We share how to frame quiet as safe and time-bound, when to place formal meditation inside a flow, and how to ask simple, embodied questions that turn effort into awareness. Savasana shifts from background music to true stillness, and closing with a brief dedication helps wire benefits into daily life. Along the way, we talk about teaching with authenticity, trusting students with depth, and avoiding the “spiritual sandwich” where mindfulness appears only at the beginning and end.If you've ever wondered how to keep presence alive between the opening sit and the final rest, this conversation offers a clear structure, real-world cues, and permission to do less so students can feel more. Subscribe, share with a fellow teacher, and leave a review telling us the intention you're bringing to your next class.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.mindfulnessexercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

We turn a slow line into a short mindfulness practice that eases tension and reshapes impatience into patience and kindness. We ground in breath, relax the body, and extend compassion to strangers and staff who share the same wish to be happy.• naming impatience as normal and common• breath work with nose inhales and mouth exhales• scanning and softening jaw, shoulders and belly• grounding through feet, posture and relaxed face• wishing yourself ease, patience and kindness• sensing others' shared purpose and humanity• extending compassion to staff doing their bestSupport the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.mindfulnessexercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

When does being “nice” start hurting your health? We explore the surprising science that links suppressed emotions—especially healthy anger and buried grief—to immune function, inflammation, and long-term disease risk. Drawing on affective neuroscience, we break down the core mammalian systems wired for rage, fear, panic and grief, care, seeking, and play, and explain why these circuits exist to protect boundaries and connection, not to create chaos.Gabor Maté's website: https://drgabormate.com/I share how anger operates as a boundary-setting signal that says something vital: this is not okay. When that signal gets muted to keep relationships intact, the immune system can mirror the shutdown. You'll hear clear, practical language for telling the difference between healthy and unhealthy anger, plus simple steps to honor your limits without escalating conflict—naming the feeling, identifying the crossed boundary, and choosing proportionate action. We also unpack how childhood survival strategies, like staying quiet to preserve attachment, can turn into adult patterns of chronic niceness, migraines, flares, and burnout.We look at striking research: longer survival among people with ALS who expressed anger, and a large study of women showing higher mortality when marital unhappiness stayed unspoken. The takeaway is not to explode; it's to listen to the body's early alarms and speak plain truths before stress hardens into illness. If you've ever wondered why “the good die young,” this conversation reframes goodness as self-respect, not self-erasure.If this resonated, follow the show, share it with someone who needs better boundaries, and leave a quick review so more listeners can find these tools. Your story matters—what boundary will you protect today?Welcome to the Mindfulness Exercises Podcast. If you find these episodes valuable, I'd be grateful if you left a 5-star review. As a thank-you, I'll send you free access to The Complete Mindfulness Toolkit — everything you need to deepen mindfulness and make a greater impact. Just leave the review and let me know, and I'll send it your way. Thank you for helping us share mindfulness with others.Support the showPlease follow and leave a 5‑star review — this really helps others find us. For free mindfulness exercises, guided meditation scripts, and step-by-step mindfulness teacher trainings, visit: MindfulnessExercises.com Certify To Teach Mindfulness & Meditation ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace Deepen Your Own Mindful Presence Help Others With Integrity & Authenticity Receive International Accreditation Boost Your Career Work with Sean Fargo https://www.linkedin.com/in/seanfargo/ Sean@MindfulnessExercises.com

We map a three-stage approach to using mindfulness for PTSD: immediate self-soothing, reconnecting with emotions, and long-term integration. A short guided practice shows how breath, grounding, and softening cues can create ease while we set clear safety guardrails.• framing mindfulness for PTSD and its stages• self-soothing practices for the immediate aftermath• reconnecting with emotions with courage and choice• integrating trauma healing over the long term• simple guided breathing and body softening• safety boundaries, when to pause, and support options• rebuilding confidence, self-esteem, and relationshipsIf you experience a psychiatric emergency, please call your doctor and call 911 to get some supportSupport the showPlease follow and leave a 5‑star review — this really helps others find us. For free mindfulness exercises, guided meditation scripts, and step-by-step mindfulness teacher trainings, visit: MindfulnessExercises.com Certify To Teach Mindfulness & Meditation ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace Deepen Your Own Mindful Presence Help Others With Integrity & Authenticity Receive International Accreditation Boost Your Career Work with Sean Fargo https://www.linkedin.com/in/seanfargo/ Sean@MindfulnessExercises.com

Clarity gets practical when you treat attention like a craft. We open the pages of Joseph Goldstein's The Experience of Insight and translate retreat-honed wisdom into tools you can actually use: breath you don't control, movement you feel from the inside, and the quiet power of seeing intention before action. No mystique, no shortcuts—just a clean method for meeting each moment without the usual tug of wanting and resisting.Joseph's book: https://a.co/d/bsVOXoUWe start with the mental frame that steadies practice: the three refuges as psychological anchors and ethical precepts as the simplest way to clear noise from the mind. From there we build the engine of bare attention—observation without judgment, comparison, or prediction—using two precise breath anchors (abdomen or nostrils), then carry mindfulness into walking and eating. Catching the urge before the move creates a tiny but decisive gap, where choice appears and the story of “me” loosens. Along the way we lean on the Noble Eightfold Path, balancing right effort like a guitar string, and unpack how impermanence reframes identity from a solid self into a flowing process.We also face the classic obstacles head on. The five hindrances—sense desire, aversion, sloth and torpor, restlessness and worry, doubt—arrive for everyone. The antidote is immediate mindfulness: notice the visitor, feel its texture, and refrain from feeding it. We explore ultimate realities—material qualities, consciousness, mental factors, and the unconditioned—and examine how concepts like time and ownership can be useful yet blinding. Finally, we talk integration: daily sitting that actually happens, a silent meal to restore sensitivity, returning to the breath in stress, and remembering death as an advisor that sharpens meaning. The monkey trap offers a closing image: the fist that won't let go keeps us stuck; the open hand walks free.If this lands, subscribe, share with a friend who loves clear practice, and leave a short review telling us where you first notice intention—breath, step, or spoon?Support the showPlease follow and leave a 5‑star review — this really helps others find us. For free mindfulness exercises, guided meditation scripts, and step-by-step mindfulness teacher trainings, visit: MindfulnessExercises.com Certify To Teach Mindfulness & Meditation ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace Deepen Your Own Mindful Presence Help Others With Integrity & Authenticity Receive International Accreditation Boost Your Career Work with Sean Fargo https://www.linkedin.com/in/seanfargo/ Sean@MindfulnessExercises.com

A stressful morning, a deep tissue reset, and a simple lesson that changes how we teach: relevance beats routine. Sean shares how tuning into the body can open the door to smarter, kinder mindfulness instruction, especially when life is messy and attention is thin. We walk through a practical approach to choosing what to teach by asking short, respectful questions, listening for needs, and then adapting practices so they fit real people and real constraints.You'll hear why a trauma‑informed stance matters, how to phrase cues that feel human rather than clinical, and where short, concrete practices outperform long, abstract scripts. We unpack ways to tailor mindfulness for healthcare workers, corporate teams, caregivers, and teens, adjusting length, tone, and focus so the work actually helps. Along the way, Sean introduces a plug‑and‑teach curriculum: 900 minutes of modular lessons with hundreds of slides, teacher deep dives for nuance, guidebooks to scaffold delivery, and student handbooks to support learning beyond the session. It's flexible by design, so you can brand it, adapt it, and bring it to groups without starting from scratch.If you're a new or seasoned teacher who's ever wondered, “What should I teach this group, right now?” this conversation offers a clear path: assess, adapt, and keep it practical. Expect tangible prompts, language tweaks, and ideas you can use today to create safer, more relevant experiences. If this resonates, subscribe, share with a colleague, and leave a quick review so more teachers can find these tools—and tell us: which audience are you tailoring for next?Support the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

Sean Fargo guides a grounded mindfulness meditation and explores how gentle awareness helps us return from rumination, meet difficult emotions, and carry presence into daily life. If your mind keeps sprinting ahead or replaying the past, this conversation offers a practical way home. We open with a gentle guided practice to help you feel the room, find your seat, and meet your breath without force, then expand into a clear map of how mindfulness works—and how it differs from concentration and visualization. The aim isn't to chase calm; it's to contact what's true right now with honesty, softness, and a touch of courage.We break down the core moves that make mindfulness usable in daily life: noticing when you've slipped into rumination, shifting attention to physical anchors like feet, hands, and breath, and using simple self-soothing gestures to remind the nervous system that it's safe to settle. You'll hear why numbing with food, alcohol, or screens feels tempting and how it quietly shrinks awareness. Instead, we practice naming unpleasantness without judgment and letting acceptance open the door to movement, choice, and care. Along the way, we talk posture, micro-movements, and the subtle cues that reveal where you're bracing and where you can soften.Join us, practice with us, and if this resonated, subscribe, share it with a friend who could use a mindful reset, and leave a quick review so more people can find the show. What small anchor will you use to return to the present today?• intention to support presence, healing, and growth• brief guided body and breath practice• sensing the room, contact, and posture• differentiating mindfulness, concentration, visualization• returning from rumination to sensory anchors• self-soothing through touch and breath• meeting depression, fear, and sadness with acceptance• avoiding numbing and overconsumption• carrying mindfulness into daily activities• resilience and acceptance as forms of loveSupport the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

We break happiness into three sturdy pillars—connection, contribution, and meaning—and explore how each one shows up in daily life. Along the way, we unpack mental “time travel,” awe, and the small acts that make joy more likely.Austin Hill Shaw's website: https://austinhillshaw.com/• defining happiness through human needs• the many forms of connection including self, people, and nature• distraction, memory, and future thinking as barriers to presence• contribution as usefulness matched to talent and values• meaning as both a guiding framework and ineffable experience• awe, grief, and beauty as forces that reshape our maps• a simple weekly check to spot gaps across the three needsSupport the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

Ever feel like life is a full catastrophe—email pings, family needs, calendar jams—and your attention never gets to land? We slow everything down with a clear, zero-fluff mindfulness practice you can use anywhere: arrive in your body, breathe, and know it. No special gear, no perfect posture; just a reliable way to reset the nervous system and sharpen presence when it matters most.George Mumford's website: GeorgeMumford.comWe start with the simple ethos of teaching and practicing whether one person shows up or a hundred, then move into a guided arrival that anchors awareness in contact, posture, and breath. You'll hear how we apply the Satipatthana lens—be aware of the body to the extent that there is a body—to dissolve the pressure to achieve a mystical state and instead build continuity of mindfulness in real time. When distractions and images pull focus, we use gentle labels and a steady return to sensation, turning wandering into a training loop rather than a failure.From there, we explore resting as alert relaxation: not limp, not rigid, but a stable, kind attention that lets sounds and thoughts arise and fade. You'll learn practical cues for daily life—opening the sternum for easeful breathing, feeling contact points, and shifting posture mindfully—so practice fits into meetings, commutes, and caregiving gaps. The result is more choice before reaction and a calmer baseline without adding pressure to your day.If this landed for you, subscribe, share the episode with someone who needs a reset, and leave a short review telling us what sensation anchored you best. Your feedback helps more people find a simple way to arrive.Support the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

A single breath can reset your whole day. We explore how to build steady attention by feeling one complete cycle of breathing—inhale, pause, exhale, pause—while softening the shoulders, easing the jaw, and letting judgment fall away. The practice is short, portable, and honest: no special gear, no perfect posture, just a relaxed yet alert stance and a willingness to notice what's already happening in your body.We start by setting up a supportive posture and tuning into contact points—feet on the floor, seat on the chair, hand on the belly—to make awareness tactile rather than abstract. From there, we shift into mindful breathing, tracking the visceral sensations that mark each phase of the breath. Instead of forcing a pace, we invite natural rhythm and curiosity, treating distractions and judgments as passing events. This small act of returning to the breath strengthens focus, regulates the nervous system, and builds emotional clarity without turning mindfulness into another performance.Practicality takes center stage. You can bring this one-cycle practice into real life: on a commute, while cooking dinner, waiting in line, or winding down for sleep. As you repeat it, continuity of attention grows, stress spikes resolve more quickly, and everyday decisions feel simpler because you're grounded in the present moment. We close by pointing to future tools that will layer onto this foundation—ways to broaden attention through the senses and make mindful awareness even more resilient throughout the week.Want more practices like this? Follow the show, share this episode with a friend who could use a reset, and leave a quick review so others can find these simple, effective tools. Your breath is always with you—let it bring you back.Support the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

What if narrowing your attention could make your daily life feel wider, calmer, and more vivid? We dive into the practical craft of concentration and show how a single, steady focus becomes the quiet engine behind reliable mindfulness. Rather than forcing the mind, we build a friendly runway—gladdening the mind with gratitude and warmth—so attention settles without strain and the nervous system knows it is safe to rest.We walk through concrete anchors that meet different temperaments: counting exhales in simple cycles, sensing breath at the belly or nostrils, receiving whatever sound arrives, or repeating short phrases of loving kindness. You'll hear why long stretches of silence matter during counting, how to restart at one without self-judgment, and what “relaxed steadiness” feels like when you're doing it right. Along the way, we unpack clear metaphors: the adjustable flashlight that moves from wide-open awareness to a narrow beam, the body scan as a midpoint on the spectrum, and breath mindfulness as a flexible practice that can widen for strong emotions before returning to the anchor.By the end, you'll understand when to choose pure concentration, when to lean into broader mindfulness, and how both interlock to create durable presence. Expect grounded tips on posture, effort, and self-talk, plus a compassionate take on distraction that turns each lapse into a cue to return. If you've struggled to keep attention from slipping, this conversation offers a simple blueprint you can use today to stabilize focus and carry that clarity into work, relationships, and rest.If this resonates, follow the show, share it with a friend who's building a practice, and leave a quick review—tell us which anchor worked best for you and why.Support the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

A quiet room, a slower week, and a simple question that matters: what truly makes someone ready to teach mindfulness? While recovering from COVID, I took time to reflect on the difference between healthy hesitation and unhelpful overconfidence—and why the best teachers often start from humility rather than hype.We walk through a practical rule of thumb shared by senior mindfulness teachers: when invited to teach, thoughtful caution can signal integrity, while quick certainty can reveal a mismatch in motivation. I dig into what that looks like in real life—respect for lineage and evidence-based methods, eagerness to keep learning, and the willingness to prioritize student welfare over personal status. We explore how ego can slip into the role through grand promises or a rush to scale, and how that energy often reduces connection, sensitivity, and care.From there, we center the motivation that sustains good teaching: compassion. If the driving force is to help people navigate stress, anxiety, and pain with presence and kindness, the teacher's stance becomes service rather than performance. That intention shapes everything—language, pacing, trauma-informed choices, and the quiet discipline of ongoing practice. I share simple readiness checks you can use before stepping onto the path: Are you open to mentorship? Are you patient with your development? Do you feel tenderness for the teachings themselves and for those you hope to serve?If you feel called to teach, let your caution be a doorway, not a barrier. Let compassion lead and let the integrity of the teachings guide your next steps. Listen now, share with a friend who's considering teacher training, and leave a review to tell me what keeps your motivation clear.Support the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

Pressure doesn't have to crush you; it can refine you. George Mumford—renowned mindfulness teacher to championship teams and communities far from the spotlight—joins us for a deeply practical journey through presence, performance, and the courage to be yourself. We open with a simple “arriving” practice that resets the nervous system, then build on the five superpowers that underpin lasting change: right effort, concentration, insight, trust, and mindfulness. George is clear-eyed about motivation—you can't force anyone to want it—and generous with strategies for planting seeds so readiness can take root.We push into the mechanics of flow without the hype. Flow isn't hunted; it's prepared for. George unpacks challenge–skill balance, why 4 percent beyond comfort is a sweet spot for growth, and how the cycle of struggle, release, flow, and rest creates a new normal. He shares stories from prisons and pro locker rooms where a single sound becomes a mindfulness bell and reactivity loosens. Emotions aren't obstacles but information; using awareness, acceptance, compassionate action, and assessment, we learn to channel energy without identification. The result is strong self-efficacy—confidence built from mastering difficulty—that makes persistence possible when feedback is thin.For teachers and leaders, George offers a map for finding your voice: emulate early, then listen for the path of heart and let daily life be your retreat. Create pockets of stillness, read widely, lean on suitable conversation, and keep integrity front and center—right view, right intention, right speech, right action. Do good, avoid harm, purify the heart-mind. Simple, not easy, but repeatable. If you're ready to trade “chilling” for willing, to stretch by 4 percent and let practice ripple into work, family, and team, this one will stay with you.If this conversation sparked something, subscribe, share it with a friend, and leave a review to help others find the show. Want to go deeper with George? Explore the Mindful Athlete Course and join the next Q&A.Support the showCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-939-1126 Certify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. 20% BLACK FRIDAY COUPON CODE: PODCAST

We share simple, grounded ways to feel anger, sadness, depression, and fear without judgment, then channel that energy into healing and meaningful action. We also invite you to a live online retreat with practices, Q&A, and resources to support resilience.• naming natural emotions after a public tragedy• why feeling is essential for healing• mindful steps for anger, sadness, depression, fear• opening within your window of tolerance• resources from Sharon Salzberg, Gabor Maté, Rick Hanson• live retreat schedule, format, and accessibility• discounts, bonuses, and certificates of completion• texting for personal guidance and links to trainingsCoupon code and the link are down below, but that will expire shortlyFeel free to text me at 415-949-1126Support the showCertify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠

Your mind drifts the moment you sit to breathe, and that's not a problem to fix—it's the raw material of practice. We unpack why a healthy brain loves to roam, how the default mode network fuels both distraction and creativity, and why chasing an empty mind sets you up for frustration. Instead of fighting thoughts, we show you how to work with them using a simple cycle: notice, note, and return.We walk through grounded metaphors that make mindfulness feel tangible: watching thoughts float past like leaves on a river, resting as the open sky while weather moves through, and standing on the platform as trains arrive and depart. These images help loosen the pull of story so you can see thoughts as passing events rather than orders you must obey. From there, we hone practical skills—finding a vivid breath anchor, starting with five consistent minutes, and sitting with an upright, relaxed posture that supports calm alertness.The heart of the message is kindness. Self‑criticism after a lapse is just another distraction; gentleness shortens the time it takes to return. Every return to the breath is a repetition that strengthens awareness, and the moment you realize you've wandered is the moment you succeed. Over time, this builds a quieter nervous system, less reactivity, and a clearer choice point in daily life. If you're ready to stop wrestling with your mind and start training it with patience, this conversation offers tools you can use today.If this resonated, follow the show, share it with a friend who's struggling to “quiet the mind,” and leave a quick review to help others find these practices. Your words make a real difference.Support the showCertify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠

Anne Cushman explores how mindfulness and creativity feed each other through guided practices, research insights, and lived stories. We trade perfection for presence, play with color and movement, and learn to follow the thread of aliveness into honest work.• opening space through breath and softening• honoring life as inherently creative• reconciling the teacher and the artist selves• lessons from Spirit Rock creativity retreats• research on focus, divergence and resilience• embodiment as the foundation for art• quick sensory writing to prime awareness• emotions as fuel and material for making• movement meditation to trust inner impulse• lowering standards to escape perfectionism• visiting scary edges with care and consent• mandala drawing practice within a circle• “I am” free writing to outrun the critic• process over product as a creative ethicFind her at AnneCushman.com. She oftens lead half day and day longs online, which combine meditation and creative writing and movementSupport the showCertify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠

We explore a nuanced look at mindfulness: its benefits, the ethics behind how it is taught, and the critiques around commercialization and depoliticisation. William Edelglass helps us test the line between personal practice and social change with clear questions, research, and examples.• Angela Davis's question about mindfulness and injustice• critiques of commodification and the mindfulness industrial complex• instrumental use versus ethically grounded practice• popularity of apps, corporate programs, and military adoption• research on well-being, emotion regulation, and limits• risks of individualising distress without systemic change• reconnecting practice to Buddhist ethics and social responsibility• trauma-informed design, consent, and community support• practical ways to teach with integrity and context• invitation to share perspectives and join deeper studyJoin our mindfulness teacher certification program at mindfulnessercises.com/certify to deepen your practice and discover your authentic voiceGive a five star review or share this with friends so that we can help othersSupport the showCertify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠

The ground keeps moving, but our old habits try to pretend nothing has changed. In this mini episode, James Baraz talks honestly about what this moment is saying to us: we're not separate, our choices echo, and we can learn to respond with more care than fear. James Baraz's website: https://www.awakeningjoy.info/Starting with a simple practice—paying attention—we trace how mindfulness exposes the threads that bind our lives together, from family routines to global supply chains. When you feel those threads, John Muir's idea that everything is hitched to everything else stops being a quote and becomes a compass.From there we explore a handful of principles that travel well across crises and calm alike. Actions have consequences—call it karma or cause and effect—and that truth invites more deliberate choices at work, at home, and in public life. Integrity is not a moral badge; it's the felt ease of living one story instead of juggling two. Stewardship shows up as everyday compassion, the kind that checks in on neighbors, protects shared resources, and invests in long horizons. And change, while hard, becomes probable when intention outweighs inertia. James talks about that tipping point and how a clear why turns into practical habits that actually stick.These stories help us see our agency: the power to align values with action and to widen our circle of concern without burning out. Mindfulness ties it all together as a gateway to clarity — creating just enough pause to interrupt reactivity, meet complexity, and choose the next right step.If this conversation resonates, share it with someone who's ready to lead with care. Subscribe for more grounded, practical insights, and leave a review to tell us which principle you're practicing this week.Support the showCertify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠

We explore mindful self-discipline as a blueprint for freedom, not a joyless grind. Through aspiration, awareness, and action, we show how to beat engineered distraction, strengthen willpower, and make steady progress without shame.https://mindfulnessexercises.com/podcast• self-discipline linked to higher happiness and smoother daily life• attention economy pressures and engineered distraction• definitions of self-discipline, willpower, habits, motivation• decision fatigue evidence and belief effects on willpower• three pillars framework aspiration, awareness, action• want-to goals versus have-to goals• PAW method pause, awareness, willpower• neutrality over shame to sustain energy• never zero commitment to protect identity and streaks• reframing choices to align with long-term values• building empathy with your future self• the real reward is who you becomeStart somewhere. Define one want-to goal, try one PAW pause, or commit to never zero today.Support the showCertify To Teach Mindfulness & Meditation Since 2015, we've trained over 2,000 people to teach mindfulness in healthcare, business, education, yoga, sports teams, and the U.S. Government. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠ Certify At Your Own Pace: Just complete 40 hours of self-paced meditation + online workbook completion with lifetime access to personalized support. Deepen Your Own Mindful Presence: Whatever your starting place is, we will help you deepen your own embodied, experiential understanding. Teach With Integrity & Authenticity: We help you find your unique voice to make mindfulness relevant and practical for your own students or clients. Receive International Accreditation: Trusted by Fortune 500 companies, international healthcare centers, coaching schools, and the U.S. Government. Boost Your Career: Use our templates to quickly form your own paid mindfulness courses, workshops, keynotes or coaching packages. ⁠⁠⁠⁠MindfulnessExercises.com/certify⁠⁠⁠⁠

Former Buddhist monk and Mindfulness Exercises founder Sean Fargo explores what full acceptance really means in mindfulness and meditation—meeting fear, anxiety, judgment, and resistance with embodied awareness and self-compassion. Drawing on years of teaching across prisons, hospitals, classrooms, and companies, Sean translates Buddhist psychology, trauma-sensitive mindfulness, and practical nervous system regulation into simple moves you can use today—without turning practice into performance. Expect a grounded look at acceptance vs. resignation, how to work inside your window of tolerance, and ways to steady attention with noting and breath awareness. You'll hear how body-based mindfulness (skin, flesh, blood, air, bone) restores safety, how to soften striving and “fixing,” and how fierce compassion supports wise action. Ideal for mindfulness teachers, therapists, coaches, and dedicated practitioners who want real tools for emotional regulation, resilience, and teaching with integrity. ✨ In This Episode, You'll Learn What “acceptance” means (and what it doesn't) in mindfulness practice How acceptance creates space before reaction or change Why gentle awareness and fierce compassion go hand in hand A guided meditation on sensing the layers of the body — skin, flesh, blood, air, bone How to bring mindfulness to worry, fear, and feelings of unsafety Practical tools like noting practice and embodied grounding Insights from Sean's live Q&A on anxiety, safety, and the breath How acceptance connects with teachings from Byron Katie and Nonviolent Communication ⏱️ Chapters 00:00 – Opening reflections on the word “acceptance” 02:00 – Why we resist acceptance and what it really means 04:00 – The practice of full acceptance 07:00 – Guided Meditation about Acceptance 56:11 – Working with worry, fear, and uncertainty (Leslie's question) 01:02:31 – Using noting and embodiment to balance thought-based worry 01:08:38 – Working with shortness of breath and striving (Jean's question) 01:10:10 – Creative ways to connect with the breath 01:15:51 – Byron Katie's “The Work” and fierce compassion 01:19:00 – Closing reflections

Former Buddhist monk and Mindfulness Exercises founder Sean Fargo lays out a clear, compassionate roadmap for teaching mindfulness and meditation — with confidence, credibility, and heart. Drawing from his journey (from cloistered practice to prisons, clinics, classrooms, and companies), Sean distills what actually works so you can help others be more present, resilient, and self‑compassionate—without overcomplicating the practice. In this episode, you'll learn: Why compassion is the foundation of every effective mindfulness teaching A simple way to meet fear, judgment, and imposter feelings—and keep going How to introduce mindfulness experientially (story → teach → tool) Three techniques to make it practical and relevant: prepare, listen, ask The templates & credentials that open doors (e.g., MBI‑TAC, Search Inside Yourself) How to find your voice for guiding meditations (and a non‑fussy recording setup) Essentials of trauma‑sensitive mindfulness and the window of tolerance The #1 long‑term success factor: community and consistent teaching practice Mentioned resources: A Clinician's Guide to Teaching Mindfulness; Learn to Teach Meditation and Mindfulness; MBI‑TAC; David Treleaven's Trauma‑Sensitive Mindfulness; Peter Levine's Waking the Tiger; Search Inside Yourself; Insight Timer. Learn more about your ad choices. Visit megaphone.fm/adchoices

When I first started teaching mindfulness, I thought I had to sound wise, calm, and enlightened — like a “real” teacher. But one unexpected moment — in a tiny community room in Berkeley — changed everything I thought I knew about guiding others in mindfulness. In this episode, I share the hidden truth I discovered after years living as a Buddhist monk in Thailand and training more than 30,000 mindfulness teachers around the world: that teaching mindfulness is actually much simpler than most of us realize. You'll hear:

In this Mindfulness Exercises Podcast episode, Sean Fargo sits down with Mark Walsh, founder of Embodiment Unlimited, to explore the profound connection between mindfulness, embodiment, and trauma-informed coaching. Mark is a leading voice in embodied mindfulness, known for blending humor, honesty, and heart-centered awareness into the worlds of coaching, somatic psychology, and body-based transformation.Together, Sean and Mark dive into practical, embodied tools for: Reconnecting the body and mind through mindfulness and movement Cultivating self-awareness, resilience, and compassion through embodiment Creating healthy boundaries and overcoming people-pleasing tendencies Approaching trauma with sensitivity without fragility Bringing humor and authenticity back into mindfulness teaching Building a mindfulness or embodiment coaching business in the age of AI and disconnection They also explore Mark's 26-Pose Embodied Toolkit, discuss embodiment in war zones and leadership, and challenge the rise of politicized mindfulness with curiosity and courage.

In this episode of Mindfulness Exercises with Sean Fargo, Sean explores how mindfulness can transform the way we set and communicate boundaries. Saying “no” doesn't have to come from guilt or fear—it can arise from awareness, care, and self-respect. Sean guides listeners through a 10-minute meditation to sense the body's inner “yes” and “no,” offering practical scripts for real-life situations and trauma-sensitive tips for mindfulness teachers, therapists, and coaches. Listeners will learn how to recognize their limits, express needs with compassion, and maintain relationships rooted in authenticity and presence. Tune in to experience how mindful boundaries can bring more balance, integrity, and peace into your daily life. https://mindfulnessexercises.com/ Timestamps: 00:00 – The moment between yes and no 00:25 – Welcome and introduction to today's theme 01:10 – Why mindful boundaries matter 02:25 – What compassionate boundaries really are 07:00 – Guided meditation: Feeling your body's “yes” and “no” 17:00 – Practical boundary scripts for real-world situations 21:45 – Mindfulness teaching tips for therapists, coaches, and helpers 25:30 – Weekly practice for integrating compassionate boundaries 27:15 – Closing reflections and invitation to deepen your mindfulness journey Keywords: mindful boundaries, compassionate boundaries, mindfulness podcast, mindfulness meditation, saying no with kindness, self-care mindfulness, mindful communication, emotional boundaries, Sean Fargo podcast, mindfulness teacher training, meditation for boundaries, mindfulness for therapists, mindful self-awareness, Mindfulness Exercises with Sean Fargo Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Mindfulness Exercises Podcast, Sean Fargo talks with Dr. Stefanie Broes, founder and CEO of Moonbird, about how tactile, screen-free technology can help us reconnect with the body through mindful breathing. Moonbird is a handheld device that literally breathes with you—expanding and contracting in your hand to guide calm, slow breathing for stress relief, better sleep, and heart-rate-variability (HRV) coherence. https://www.moonbird.life/ Sean and Stefanie explore the science and simplicity behind breathwork, how therapists and counselors are using Moonbird in clinical settings, and why a tactile approach can make mindfulness more accessible for children and adults alike. Listen in to learn how mindful breathing transforms anxiety, improves emotional regulation, and strengthens our connection between mind and body—one conscious breath at a time.

In this episode of the Mindfulness Exercises Podcast, Sean Fargo explores how to lead trauma-sensitive body scan meditations with compassion, choice, and safety. Designed for mindfulness teachers, coaches, therapists, and wellness professionals, this session offers practical tools for guiding clients who may carry trauma in their bodies. Discover how to balance awareness with grounding, introduce choice and agency, and cultivate safety in every meditation experience. Sean also walks you through a full trauma-sensitive body scan practice—helping you embody these teachings yourself before sharing them with others. If you're a mindfulness or meditation teacher, this episode will deepen your understanding of how trauma impacts the body and how to create inclusive, healing spaces for your clients. 00:01 — Introduction: Why trauma-sensitive practices matter for mindfulness professionals 01:30 — The Impact of Trauma on the Body: Understanding vigilance, numbness, and tension 02:40 — Gratitude & Self-Compassion: Gentle practices to shift from scarcity to abundance 03:54 — Mindful Movement: How physical awareness supports grounding and safety 05:35 — Preparing for the Body Scan: Setting up comfort, safety, and empowerment 06:25 — Guided Body Scan Begins: Step-by-step awareness from head to toe 11:08 — Grounding & Safety Techniques: Using breath and gravity as anchors 13:30 — Pendulation: Moving between comfort and discomfort with care 14:43 — Empowering Client Choice: Restoring agency and safety in the body 15:59 — Working with Emotions: Welcoming sensations with curiosity and compassion 19:02 — Titration & Pacing: Introducing small doses of attention safely 20:32 — Rupture & Repair: Reestablishing trust when difficulty arises 22:44 — Subtle Energy Awareness: Sensing life force within the body 23:22 — Integrating Practice into Daily Life: Micro meditations and mindful pauses 24:47 — Closing Reflections: Healing as integration, not erasure Trauma-sensitive mindfulness prioritizes safety, choice, and empowerment. Techniques like pendulation and titration help clients regulate and stay present. Your own embodied awareness is essential to guide others effectively. Healing is not about erasing the past—it's about integrating and transforming it with compassion. If this episode resonated with you, please take a moment to leave a 5-star review on Apple Podcasts or Spotify. Your feedback helps others discover the Mindfulness Exercises Podcast and supports this growing community of mindful practitioners. Subscribe for more free teachings and meditations at MindfulnessExercises.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

When pain shows up in practice, it can feel overwhelming but it can also be a doorway to deeper awareness. This is an excerpt from our Community Gathering wherein a student opens up about the challenge of neck pain becoming overwhelming during meditation. Rather than offering a quick fix, Sean Fargo invites a gentler approach: turning toward discomfort with curiosity and compassion instead of resistance or judgment. This conversation is a reminder that pain in meditation isn't a barrier to practice, but an opportunity to deepen presence, patience, and care. Chapters 00:00 – The Question 01:51 – Resources for Pain & Mindfulness 03:27 – Pain vs. Suffering 04:54 – Approaching with Gentleness 06:48 – Exploring the Geography of Pain 08:50 – Visualization & Self-Compassion 10:41 – Movement Practices 11:48 – The Mantra of Softening

In this powerful conversation from the Mindfulness Exercises Podcast, Sean Fargo speaks with Julie Lythcott-Haims — New York Times bestselling author, activist, politician, and former Stanford dean — about how mindfulness can help us face shame, rewrite old stories, and create space for authentic belonging. Julie shares how she first discovered mindfulness in her 30s, how body awareness helped her get out of her own way, and how storytelling became a tool for healing unprocessed pain. She reflects on writing Real American, her memoir on race and belonging, and the liberation that came from releasing stories she had carried for decades. ⏱️ Chapters 00:00 – Intro 04:11 – mindfulness as a path to self-awareness 06:40 – Writing as emotional release 10:35 – Holding space with compassion 14:41 – The courage of vulnerability 21:16 – Helicopter Parenting: lesson in parenting and self-growth 30:25 – Post-It notes of connection 33:00 – Freeing others through your story 36:57 – Releasing fear and finding courage to be seen 38:25 – A moment of belonging with a taxi driver 41:03 – Building bridges across difference 46:25 – Living authentically with compassion

At some point in practice, many of us wonder: Why does it feel like I'm not growing anymore? In this excerpt from our Community Gathering Q&A, a student opens up about reaching a plateau after years of mindfulness and healing work. Sean Fargo offers a compassionate reframing that feeling stuck is not failure, but often a sign that something deeper is asking for attention. Along the way, he shares practical ways to soften this stuckness — from grounding in nature, to seeking help and support, to practicing forgiveness and self-compassion. This conversation reminds us that plateaus are not the end of the journey, but turning points that can open us into greater freedom, resilience, and wholeness. Chapters 00:00 – Intro 01:32 – Updating the Blueprint 02:26 – Stuck Energy 03:30 – Asking for Support 04:40 – Grounding & Renewal Practices

In this episode of Mindfulness Exercises, Sean Fargo and Loch Kelly explore the essence of effortless mindfulness—a direct shift into awake, loving awareness that doesn't rely on heavy concentration. Loch shows how quick “glimpses” can reset us, how flow isn't the same as hyper-focus, and how using visual, auditory, or felt cues helps mindfulness land in everyday life and teaching. Whether you're a mindfulness teacher, therapist, coach, or a practitioner navigating stress or attention challenges, you'll get clear language, quick practices, and compassionate tools to bring mindfulness into daily life and share it with integrity. CHAPTERS 00:00 - Intro 06:18 - Catching "glimpses" 16:14 - Effortless mindfulness 19:18 - Going back to your ego center 24:55 - Guided Glimpse Practice 32:22 - What's doing the glimpsing 41:01 - How to release your barriers? 49:58 - Shortcut to understanding the mind 1:09:08 - Imposter Syndrome as a facilitator

In this episode, Sean Fargo explores the deep relationship between mindfulness and concentration — two practices that are often taught separately but in reality support and sustain each other. Drawing inspiration from his teacher Ajahn Chah, Sean reflects on how concentration serves as the foundation that allows mindfulness to stay steady with the unfolding present moment. Through personal stories from his years as a Buddhist monk and practical concentration exercises, Sean highlights how simplicity, stillness, and focus can help us extend the duration of our presence. From visualizations in the belly to counting breaths, focusing on external objects, or repeating loving-kindness phrases, concentration practice becomes a refuge from the busyness of modern life and a gateway into joy, clarity, and perspective. Listeners are invited to experiment with lengthening their meditations, stringing together multiple sessions, or even holding mini at-home retreats. Sean Fargo also shares candid reflections on challenges like the five hindrances, the difference between grasping and genuine focus, and how deep concentration can lead to profound insights, stillness, and even some of life's happiest moments. What you'll learn in this episode: Why mindfulness and concentration are “two ends of the same stick” Practical techniques to stay present longer, from breath counting to visualization How concentration fuels mindfulness and supports choiceless awareness The role of concentration in overcoming the five hindrances Insights into stillness, joy, and clarity that arise with deeper practice Resources & Links: Watch the full session on YouTube: Staying Present Longer Learn more about Ajahn Chah's teachings: ajahnchah.org Explore free meditations, courses, and trainings at MindfulnessExercises.com Learn more about your ad choices. Visit megaphone.fm/adchoices

One of the biggest questions new mindfulness teachers face is simple but daunting: Where do I even begin? This episode comes straight from a live Zoom call with Sean Fargo and his students, Sean Fargo responds to a heartfelt question: “When you're just starting out, how do you know what to teach first?” Sean shares his own journey of finding direction as a new teacher, including moments of fear, uncertainty, and surprising inspiration — from teaching mindfulness in prisons, to healthcare, to corporate boardrooms. Rather than following a rigid curriculum, he emphasizes starting with who your heart feels called to help. Whether you're just starting to guide mindfulness or refining your teaching path, this conversation offers heartfelt encouragement: you don't need to have it all figured out before you begin. Chapters 00:00 – Intro 01:37 – Sean's First Advice 03:05 – Teaching from Shared Struggles 04:17 – Early Teaching Story 05:59 – Following Opportunities 07:17 – Letting Your Practice Lead 09:14 – Finding Your Niche

In this guided meditation, Sean Fargo leads us into the heart of concentration practice by inviting a sense of safety, openness, and gentle presence. Drawing from his training as a Buddhist monk and his years of teaching mindfulness, Sean introduces simple yet profound ways to steady the mind and deepen focus — beginning with the breath, moving through sound and sight, and resting in the body, heart, and mind. This practice emphasizes the importance of feeling safe enough to let go of distractions and place attention on just one aspect of experience at a time. Along the way, Sean integrates reflections on goodness and gratitude, loving-kindness phrases, and visualization techniques to gladden the mind and open the heart. Whether you are new to meditation or seeking to strengthen your ability to stay present, this session offers practical tools for cultivating concentration and stillness in daily life. What you'll learn in this episode: Why a sense of safety is foundational for concentration How to use breath, sound, and sight as anchors for awareness Ways to gladden the mind and open the heart through gratitude A step-by-step practice to gently return attention when the mind wanders Tune in to experience a calming, heart-opening journey into concentration meditation. Want to deepen your mindfulness or mindfulness teaching journey? Schedule a free Zoom call with Sean here: https://calendly.com/sean-108/certification Please leave us a 5-star review. It will help others find the podcast. Thank you!!! Resources & Links: Watch the original session on YouTube: Rick Hanson's Wednesday Meditation Series Learn more about Rick Hanson's weekly meditations: rickhanson.com/wednesday-meditations-with-dr-rick-hanson Explore teacher trainings, guided practices, and more at MindfulnessExercises.com Learn more about your ad choices. Visit megaphone.fm/adchoices

In this gentle bedtime practice, Sean Fargo guides us through a soothing meditation to unwind the nervous system and soften into rest. Rather than trying to fix or change anything, this meditation invites you to allow what's here and let it be held in a space of kindness. Whether you're lying down for the night or simply seeking a few quiet moments to reset, this practice supports a natural shift into stillness and safety. There's nothing to solve or get right—only an invitation to breathe, relax, and be.

In this episode of the Mindfulness Exercises Podcast, Sean Fargo sits down with Dr. Steve Haberlin—educator, mindfulness teacher, and researcher dedicated to helping aspiring teachers share mindfulness with authenticity and confidence. Sean and Dr. Haberlin explore the unique challenges facing today's college students — from stress and distraction to the mental health crisis on campuses. Steve shares how he began weaving mindfulness into the classroom, what the data says about its benefits, and why practices like breathwork, box breathing, and loving-kindness can help students regulate stress and unlock their potential. His research and teaching reveal both the opportunities and barriers to bringing mindfulness into academic settings, offering insights for educators, parents, and students alike. Whether you're a mindfulness teacher, a college educator, or simply someone navigating stress, this episode offers practical strategies and inspiration to bring mindfulness into everyday life. CHAPTERS 00:00 – Intro 02:42 – Discovering meditation at age 12 06:34 – How practice evolved into daily life 10:02 – Bringing mindfulness into classrooms 15:54 – Research findings: stress, anxiety & student well-being 18:54 – Barriers students face with mindfulness 21:31 – What practices work best (MBSR, loving-kindness, box breathing) 23:40 – Risks of pushing practices too far, too fast 32:25 – Mindfulness tech: apps, neurofeedback, and AI

In this episode of the Mindfulness Exercises Podcast, Sean Fargo speaks with Dr. Dan Siegel—Harvard-trained physician, psychiatrist, bestselling author, and pioneer in the field of interpersonal neurobiology. Dan shares how his journey from medicine to psychiatry led him to redefine what we mean by “mind.” Together, Sean and Dan explore how mindfulness, relationships, and brain science intersect—and how integration is the foundation of well-being. They also dive into Dan's groundbreaking work, including the Wheel of Awareness meditation, and his newest book Personality and Wholeness in Therapy, which bridges neurobiology with the Enneagram to reveal how personality patterns shape our growth. This conversation blends science, story, and heart—reminding us that true integration is made visible through kindness and compassion. What You'll Learn in This Episode: ✔ How Dan Siegel went from skeptic to leader in mindfulness research ✔ Why the mind is more than just what the brain does ✔ The four facets of the mind: subjective experience, consciousness, information processing, and self-organization ✔ Growth edges: how to move from personality patterns toward wholeness Episode Chapters: 00:00 — Intro02:18 — From Medicine to Mindfulness Research07:05 — What Is the Mind, Really?12:40 — Integration as the Basis of Well-Being18:15 — The Wheel of Awareness Practice 32:08 — Personality, the Enneagram & Wholeness

In this mindfulness talk and guided meditation, Sean Fargo invites us to examine and shift the “mental models” that shape how we see ourself and the world. We all carry inner narratives—beliefs, assumptions, and self-talk—that can either support our well-being or keep us stuck in patterns of stress, scarcity, and self-criticism. In this episode, Sean helps you recognize unhelpful mental models with gentle awareness and then guides you through a three-part practice to reset your state through your body, focus, and language, inspired by Tony Robbins. By the end of this talk and meditation, you'll feel more grounded, open, and empowered to meet challenges with clarity and compassion. What You'll Experience in This Episode: ✔ How to identify and name unhelpful mental models without judgment ✔ A guided body-awareness practice to shift your state ✔ How to redirect your focus toward what's working in your life ✔ Practical ways to soften your self-talk and choose empowering language ✔ The “body, focus, language” triad for reframing your challenges ✔ A closing visualization to anchor your new state into action

In this episode of the Mindfulness Exercises Podcast, Sean Fargo speaks with Inna Segal—internationally bestselling author of The Secret Language of Your Body and pioneer in the field of intuitive healing. Inna shares her personal journey from chronic pain and illness to full recovery, guided by a deep reconnection with her body's wisdom. She explains how physical symptoms can be messages from the body, pointing us toward unresolved emotions, stress, or lifestyle imbalances. This inspiring conversation explores how mindfulness, intuition, and self-awareness can work together to support both physical and emotional healing. With practical tools and real-life examples, Inna offers a roadmap for listening to your body and creating lasting wellness. What You'll Learn in This Episode:✔ How Inna went from chronic illness to complete healing✔ The ways the body communicates through symptoms✔ How unprocessed emotions can manifest as physical pain✔ The role of mindfulness and intuition in self-healing✔ Simple tools to reconnect with your body's wisdom✔ How awareness and self-empowerment accelerate recovery Episode Chapters 00:00 — Intro & Inna Segal's Healing Story03:12 — When the Body Speaks Through Symptoms07:40 — Listening to Intuition for Wellness12:05 — Emotions That Manifest as Physical Pain17:48 — Simple Tools for Self-Healing23:10 — Empowering Yourself Through Awareness

In this episode of the Mindfulness Exercises Podcast, Sean Fargo speaks with Ariel Garten—neuroscientist, innovator, and co-founder of Muse, the brain-sensing meditation device. Blending neuroscience, mindfulness, and entrepreneurship, Ariel offers a unique perspective on how we can train the mind to become more aware, focused, and resilient. She shares the science behind brainwave activity in meditation, the difference between concentration and mindfulness, and how real-time feedback can deepen self-awareness. Together, Ariel and Sean explore the intersection of technology and mindfulness and how tools like Muse can support practitioners and teachers in cultivating consistency and insight. CHAPTERS 00:00 — Intro01:52 — What Muse Measures in the Brain05:20 — Concentration vs. Mindfulness09:45 — How Biofeedback Deepens Practice13:18 — Brainwave States in Meditation16:40 — Why Real-Time Feedback Matters20:33 — The Role of Self-Compassion24:09 — Using Muse Without Judgment28:01 — Tech + Mindfulness for Behavior Change32:16 — Insights from Data-Driven Practice36:44 — Ariel's Vision for the Future of Muse40:00 — Closing Reflections & Where to Learn More

In this episode of the Mindfulness Exercises Podcast, we explore how self-love is not a luxury or cliché — it's a foundational practice of mindful living and teaching. Through reflections, real-life examples, and guided insights, you'll learn how cultivating compassion toward yourself isn't about indulgence — it's about resilience, truth, and belonging. Whether you're a mindfulness teacher, seeker, or someone in the process of healing, this episode reminds us that self-love isn't the end of the path — it is the path. The difference between self-love and self-judgment disguised as motivation How mindfulness helps us witness ourselves without shame Why self-love is essential for those who teach or care for others Breath- and body-based practices to soften resistance and open the heart How to shift from "fixing" ourselves to befriending who we already are “You don't need to become someone else to be worthy of love. You just need to come home to yourself.” Enjoyed this episode? ⭐ Leave us a review and share how mindfulness enhances your personal or professional practice!

In this episode of the Mindfulness Exercises Podcast, Sean Fargo speaks with Francesca Maxime—Somatic Experiencing Practitioner, certified mindfulness teacher, and founder of ReRooted Healing. Drawing from her lived experience as a Haitian-Dominican Italian-American and her years as a journalist, Francesca brings a deeply embodied and trauma-informed lens to mindfulness, healing, and racial justice. Together, she and Sean explore how mindfulness intersects with somatics, decolonization, and collective care. This conversation touches on everything from intergenerational trauma to the nervous system's role in social change. With warmth and clarity, Francesca invites us to move beyond disembodied practice and toward a felt sense of liberation—for ourselves and our communities. What You'll Learn in This Episode: ✔ How somatic awareness supports healing from trauma and oppression ✔ Why decolonizing mindfulness means reconnecting with the body ✔ How racialized trauma shows up in the nervous system and how to tend to it ✔ The difference between coping and true healing ✔ Why “just observing” isn't enough in trauma-sensitive mindfulness ✔ How to bring mindfulness into movements for justice, equity, and belonging ✔ What it means to create safety not just for individuals, but for entire communities

Spiritual bypassing can quietly undermine our best intentions as mindfulness teachers — especially when trauma is involved. In this powerful episode, we unpack what it means to teach mindfulness without bypassing trauma, and why it's so essential to adapt practices for the nervous system needs of trauma survivors. You'll learn how to recognize subtle signs of trauma activation, adjust language and posture cues for safety, and create mindfulness environments where students feel seen, empowered, and respected. This is an essential listen for any teacher who wants to serve with integrity and avoid causing harm — while also deepening their own self-awareness along the way.

This episode is sponsored by our Mindfulness Meditation Teacher Certification. Register today for 80% off at ⁠⁠⁠https://mindfulnessexercises.com/certify/ In this episode of the Mindfulness Exercises Podcast, Sean Fargo guides a heartfelt exploration of loving-kindness—one of the most transformative mindfulness practices for connecting with ourselves and others. Sean shares reflections on what it really means to open the heart, even when we feel resistance, numbness, or emotional pain. This episode includes a guided meditation that weaves together four powerful styles of loving-kindness practice, offering listeners multiple ways to cultivate genuine care, empathy, and connection. Whether you've practiced Metta before or are new to it, this episode helps you meet yourself and others with more gentleness, compassion, and curiosity. What You'll Learn in This Episode: ✔ Why loving-kindness can feel uncomfortable or even triggering at timesand how to work skillfully with that✔ How to meet resistance, grief, or doubt with gentle awareness✔ 4 unique ways to guide or practice loving-kindness meditation✔ Why Metta is more than just repeating phrases, it's about emotional attunement✔ How to offer love to friends, difficult people, and yourself without bypassing pain✔ A complete, guided loving-kindness meditation you can return to anytime

This episode is sponsored by our Mindfulness Meditation Teacher Certification. Register today for 80% off at ⁠⁠https://mindfulnessexercises.com/certify/ In this episode of the Mindfulness Exercises Podcast, Sean Fargo speaks with Michelle Maldonado—founder of Lucenscia, leadership coach, Virginia state legislator, and author of The Conscious Mind. Michelle's path from the corporate world to public service was shaped by a deep desire to bring compassion, clarity, and trauma-awareness into systems that often overlook them. Learning breath awareness as a child to help manage fear and anxiety, she would bring those same tools to her son, helping him navigate stress and emotional overwhelm with presence and compassion and into a political system often driven by reactivity and disconnection. What You'll Learn in This Episode: ✔ How Michelle first learned mindfulness as a child—and how it shaped her early emotional awareness✔ Practical ways she's taught mindfulness to her son (and how to help children regulate stress with breath)✔ Why she entered politics—and how mindfulness helps her stay grounded while legislating✔ How to spot signs of reactivity in your own body and choose how to respond✔ Why trauma-informed mindfulness is essential for leadership, parenting, and teaching✔ The difference between bypassing discomfort vs. holding it with care✔ How to create psychologically safe spaces at home, at work, and in communities✔ What it looks like to lead from wholeness in real-world, high-stress environments Connect with Michelle:

This episode is sponsored by our Mindfulness Meditation Teacher Certification. Register today for 80% off at ⁠https://mindfulnessexercises.com/certify/ In this episode of the Mindfulness Exercises Podcast, Sean Fargo sits down with Anthony Abbagnano—visionary breathwork pioneer, founder of Alchemy of Breath, and author of the upcoming book Outer Chaos, Inner Calm. Together, they explore the profound potential of conscious, connected breathwork to support healing, trauma integration, self-awareness, and spiritual growth. Anthony shares his remarkable journey—from a painful childhood experience in a British boarding school to becoming a global leader in trauma-informed breathwork. Through moving stories, practical insights, and embodied wisdom, Anthony offers a compelling case for why the breath may be the most accessible and transformative tool we have. This is an inspiring conversation for anyone curious about how breath can be used not just to calm the nervous system, but to catalyze deep emotional and spiritual shifts. What You'll Learn in This Episode: ✔ What conscious, connected breath really means and why it's different from other breathwork✔ How early trauma shaped Anthony's path to healing through breath✔ The role of breath in navigating grief, anxiety, disconnection, and spiritual reconnection ✔ How breath becomes a mirror and a bridge for the parts of us we forget ✔ Why breathwork can sometimes accelerate healing faster than talk therapy✔ How Anthony trains facilitators through Alchemy of Breath to hold space with depth and integrity Connect with Anthony Abbagnano: