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 without less struggle. Below we provide links to a variety of exercises that some people have found helpful.

Breathing mindfully

• 5-minute Breathing Meditation (UCLA)

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.

• Acceptance of Thoughts and Feelings (female voice)

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

• Acceptance of Anxiety (female voice)

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.

• Body Scan

Mindfulness of Thinking

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

• Leaves on a Stream

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

The Unwelcome Party Guest

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

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