Mindfulness Audio Files and Exercises

Mindfulness and Acceptance Exercises


In Acceptance and Commitment Therapy (ACT), practicing mindfulness and acceptance is a way to begin to notice our present moment experience with less struggle. Below we provide links to a variety of exercises that many people have found helpful.


Breathing mindfully

Mindfulness and Acceptance of Anxiety

The exercises below help you become more aware of thoughts, feelings, and emotions from a stance of acceptance and willingness. These exercises are specifically developed for people struggling with anxiety.

This next exercise below is similar to the Acceptance of Thoughts and Feelings exercise above, but is a little more challenging.

Mindfulness of Bodily Sensations

The Body Scan is typically done sitting or lying down. It gradually draws your attention from the tips of your toes to the crown of your head.

Mindfulness of Thinking

In the Leaves on a Stream exercise, you can practice letting thoughts drift by.

Here's an interactive Leaves on a Stream computer simulation at ThinkMindfully.com.


Mindfulness of everyday activities

Any of the daily activities we do can be a time to practice being in the present moment, including while eating, washing the dishes, cleaning the house, or brushing out teeth. Below are meditations on eating mindfully and observing your own hand mindfully.

The Unwelcome Party Guest

This animated short from Joe Oliver illustrates the usefulness of practicing acceptance. Click here to watch.


Mindful Inquiry Practice (inspired by Tara Brach)

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