Free Meditation Downloads

Guided Mindfulness Exercises

To download a particular guided mindfulness exercise click ‘Download’ in the right hand column, or right-click and select ‘Save as…’.  All of the audio files are in MP3 format and under 20MB size.

Mindfulness of breath

These short mindfulness exercises focus on bringing awareness to the process of breathing. As something that we are doing all of the time, watching our breath allows us to come into the present moment and practice being aware.

Title Length Guidance Download Link
Three Minute Breathing 3:35 Free Mindfulness Download
Five Minute Breathing 5:31 Mindful Awareness Research Centre, UCLA Download
Five Minute Breathing 4:39 Life Happens Download
Six Minute Breathing Awareness 6:32 Melbourne Mindfulness Centre & Still Mind Download
Ten Minute Mindfulness of Breathing 10:01 Padraig O’Morain Download

Brief mindfulness practices

Title Length Guidance Download Link
Brief mindfulness practice 4:05 Padraig O’Morain Download

Body scan

Body scan meditations invite you to move your focus of attention around the body, being curious about your experience and observing any sensations that you become aware of.

Title Length Guidance Download Link
Forty five minute body scan 47:34 UCSD Center for mindfulness Download
Twenty minute body scan 23:12 UCSD Center for mindfulness Download
Body scan 39:50 Kieran Fleck, Senior CBT Therapist Download
Four minute body scan 4:01 Melbourne Mindfulness Centre & Still Mind Download
Body scan 14:36 Vidyamala Burch, Breathworks Download

Sitting meditations

Sitting meditations often use the breath as the central focus of the practice. At times they incorporate awareness of sounds, bodily sensations, thoughts or feelings.

Title Length Guidance Download Link
Seated meditation 21:03 UCSD Center for mindfulness Download
Sitting meditation 20:18 Kieran Fleck, Senior CBT Therapist Download
Breath, sound and body 12:00 Mindful Awareness Research Centre, UCLA Download
Breath, sounds, body, thoughts, emotions 19:00 Mindful Awareness Research Centre, UCLA Download
Ten minute wisdom meditation 10:26 UCSD Center for mindfulness Download

Guided imagery

Title Length Guidance Download Link
Mountain Meditation 8:12 Free Mindfulness Adapted from Jon Kabat-Zinn Download
Mountain Meditation 7:17 Padraig O’Morain Adapted from Jon Kabat-Zinn Download

Unguided Mindfulness Exercises

Sometimes we wish to practice a meditation of our choosing without any guidance. These audio tracks begin and end with the sound of a bell ringing, to orientate you to the practice and to signify the end of the meditation.

Title Length Guidance Download Link
Five minutes just bells 5:32 Free Mindfulness Download
Ten minutes just bells 10:32 Free Mindfulness Download

 

The following tracks begin and end with a bell, which also sound at intervals throughout the meditations. You may wish to use the sound of the bell to move from one phase of a meditation to the next, to have a greater awareness of the passage of time or to bring your attention back to your focus in the practice.

Title Length Guidance Download Link
Twenty minute bells with 5 minute intervals 20:29 Free Mindfulness Download
Forty five minute bells with 15 minute intervals 45:33 Free Mindfulness Download
Forty five minute bells with 5 minute intervals 45:35 Free Mindfulness Download