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Mindfulness Practices

Mindfulness is paying attention in three particular ways:

  1. On purpose
  2. In the present moment
  3. Without judgment
  • One can practice mindfulness of breathing, walking, eating; mindful awareness of bodily sensations (body scan); mindful awareness of thoughts or emotions; mindful walking or other mindful activities (e.g., yoga or tai chi); mindful communication (listening and speaking). With practice, one can become more mindful throughout the day, not just during formal practice periods.


  • Mindfulness practices can reduce symptoms related to anxiety; chronic pain; depression; insomnia; and stress. They can also improve attention and working memory.

  • Mindfulness practices can decrease inflammatory biomarkers, such as cytokines.

  • Imaging studies have shown that mindfulness practices can actually change the brain to increase the size and activity of areas associated with executive function, thereby increasing clarity, cognitive function, and effectiveness.

  • Mindful clinicians tend to elicit greater patient satisfaction and adherence.

The Center for Integrative Health and Wellness offers the following mindfulness resources at no cost.
(To download these MP3 files, right click and select “Save Link As.”)

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Mindful Awareness of Breathing - Instruction

Lisa Thornton, PhD​


Mindful Awareness of Breathing

Lisa Thornton, PhD
Breath awareness is one of the foundational practices for mindfulness. This 10-minute practice invites you to become aware of your breathing, as well as becoming aware of how and when the mind pulls the attention away from the present moment.


Mindful Awareness of Breathing

Kathi Kemper, MD, MPH
This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Additional information about this meditation can be found at www.umassmed.edu/cfm/.


Mindful Body Scan

Kathi Kemper, MD, MPH
This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Additional information about this meditation can be found at www.umassmed.edu/cfm/​.


Mindful Body Scan

Lisa Thornton, PhD
This guided meditation draws your attention to each part of your body for a relaxing mindfulness practice.


Mindful Eating

Patrice Rancour, MS, RN, PMHCNS-BC
Eating without conscious awareness can lead to making unhealthy selections or eating too much or too little. Mindful eating can help us enjoy the experience and make choices that enrich our experience.


Mindful Awareness of Pain

Patrice Rancour, MS, RN, PMHCNS-BC
This meditation is adapted from Guided Meditations, Explorations, and Healings by Dr. Stephen Levine. It helps us notice our pain without judgment, breathing into it with curiosity, compassion, softness, and space.


Mindful Awareness of Sensations, Thoughts, and Emotions

Patrice Rancour, MS, RN, PMHCNS-BC
This practice is adapted from The Power of Kindness: Unexpected Benefits of Leading a Compassionate Life by Piero Ferrucci. This practice helps us know ourselves as peaceful awareness itself, beyond the transient sensations, thoughts, and emotions that often occupy our awareness.


Mindful Awareness of Thoughts – Taming the Monkey Mind

Patrice Rancour, MS, RN, PMHCNS-BC
This guided meditation helps us be aware of our chattering judgmental thoughts, the monkey mind or inner critic, and allows us to focus on simple non-judgmental awareness to achieve an optimal balance of discernment, acceptance, and self-compassion.


Mindful Movement – Tai Chi

Coming soon!


Mindful Walking

Patrice Rancour, MS, RN, PMHCNS-BC
This walking meditation is about being aware of being here now, on the journey, and not overly focused on the destination: walking as a simple exercise in being mindfully present.


Mindful Walking

Kathi Kemper, MD, MPH
Mindful awareness, moment-to-moment non-judgmental awareness, can be an aspect of many daily activities. This guided 15 minute practice will help you get started in the daily practice of mindful walking. For some people, walking mindfully is easier than sitting practices. Try it for yourself to see what works best for you today.


Mindful Yoga – Instruction

Lisa Thornton, PhD


Mindful Yoga – Standing

Lisa Thornton, PhD
These gentle yoga postures will help increase awareness of your body as well as developing balance and strength.


Sitting Meditation – Instruction

Lisa Thornton, PhD


Sitting Meditation

Lisa Thornton, PhD
This foundational practice teaches you use awareness of the breath, the body, sounds, and thoughts to support your goal of being aware of the present moment.​​​​​​​​​​​​​​