Mindfulness Exercises, with Sean Fargo
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© 2026 Mindfulness Exercises, with Sean Fargo
Description
Practical, trauma‑sensitive mindfulness for everyday life — and for the people who teach it. Expect grounded guided meditations, evidence‑informed tools, and candid conversations with leading voices in the field.
Hosted by Sean Fargo — former Buddhist monk, founder of MindfulnessExercises.com, and a certified Search Inside Yourself instructor—each episode blends compassion, clarity, and real‑world application for practitioners, therapists, coaches, educators, and wellness professionals.
What you’ll find:
• Guided practices: breath awareness, body scans, self‑compassion, sleep, and nervous‑system regulation
• Teacher tools: trauma‑sensitive language, sequencing, and ethical foundations for safe, inclusive mindfulness
• Expert interviews with renowned teachers and researchers (e.g., Sharon Salzberg, Gabor Maté, Byron Katie, Rick Hanson, Ellen Langer, Judson Brewer)
• Clear takeaways you can use today—in sessions, classrooms, workplaces, and at home
Updated 2-3x weekly. Follow the show, try this week’s practice, and share one insight in a review to help others discover the podcast.
Explore more resources and training at MindfulnessExercises.com and the Mindfulness Meditation Teacher Certification.
260 Episodes
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Today we explore equanimity as a living, heart-based steadiness that holds passion, pain, and joy without collapsing or numbing out. Renowned teacher and author Margaret Cullen offers practical gateways through feeling tone, identity, and simple phrases that reduce friction, burnout, and outrage. • redefining equanimity as caring presence, not apathy • Vedana as the primary gateway to balance • spaciousness instead of dulling experience • recovery time as a measure of equanimity • identity, p...
We explore mindful eating through monastic stories, simple practices with raisins, chocolate and tea, and how intention changes what food does to our minds and bodies. Listeners share how mindfulness supports storytelling, therapy and daily meditation habits. • monastic one‑meal practice and silent chewing • food as energy, intention and ethics • noticing hunger, craving and resistance • raisin and chocolate exercises for savoring • body signals, stuck energy and comfort choices • tea as cer...
Ever wish you could shift your whole mood in the time it takes to breathe twice? We share a simple, one‑minute practice designed for those edge moments—right after waking, before bed, ahead of meditation, or just before stepping into a tough conversation—when the mind spirals and the body tightens. Rather than force change, we start by noticing what’s true: the climate of your thoughts, the texture of your breath, the tone of your body. That honest check‑in reduces reactivity and sets the sta...
We guide a short mindfulness practice to cultivate gratitude and gladness and explain how these feelings lift mood, increase satisfaction, and build resilience. We balance appreciation with honest contact with loss, then show how to embody warmth and grow equanimity across daily life. • defining gratitude and gladness and why they help • noticing natural moments of appreciation during the day • creating simple cues to feel thankful for what is present • enriching the feeling through body, me...
We explore why the mind bounces at night and teach a simple, four-phrase practice that builds calm and focus. By repeating kind wishes for safety, health, happiness, and ease, we train attention to settle and let sleep come naturally. • why thoughts race at bedtime • how repetition builds focus and calm • the four phrases and their purpose • gentle instructions for practicing in bed • returning to the words when the mind wanders • extending the practice to loved ones Become a Certified Mi...
We guide a short morning practice to build calm, focus, and purpose through breath, visualization, and a clear intention to care for the body while contributing to others. We reconnect with values and the quiet mystery that brightens the day when attention turns warm and present. • deep, steady breathing to settle the body • sensing aliveness and naming calm and focus • visualising moments of joy ahead • choosing simple acts of care for the body • identifying one meaningful way to help other...
We guide a short mindfulness practice that centers our shared human needs for happiness, love, and connection. Through a steady breath, we soften harsh judgments, balance self-kindness with care for others, and carry appreciation into daily life. • recognising shared needs for happiness, love and connection • noticing and easing sharp criticism and condemnation • alternating breath: cherish self on inhale, others on exhale • extending appreciation to everyone we meet • keeping gratitude as a...
We trace why people want human mindfulness teachers and how embodiment turns abstract practice into real connection. We share stories, simple techniques, and global signals pointing to a growing need for presence in a noisy world. • rising demand for human-led mindfulness • value of personal stories and warm presence • search for market data and trend signals • loneliness, “human walkers” and paid companionship • AI abundance versus embodied connection • head, heart and whole-body awareness ...
Become a Certified Mindfulness Meditation Teacher: Certify.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life. Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pai...
We guide a gentle mindfulness practice that softens the body, anchors attention in the breath, and trains a kind return from wandering thoughts. The aim is a reliable home base in presence that eases anxiety without force or judgment. • settling posture, softening belly, shoulders and jaw • choosing breath as a steady home base • receiving the breath rather than controlling it • using a soft “thinking” note to interrupt storylines • re-relaxing the body and reopening awareness • allowing bac...
What if just one minute could gently shape your entire day? In this short, guided intention-setting practice, you’re invited to pause, breathe, and consciously choose how you want to show up today. In just 60 seconds, we’ll plant a simple seed of kindness and presence—helping you move through your conversations, work, and relationships with greater care and awareness. This brief audio is perfect for listening first thing in the morning, before a meeting, or anytime you need a reset. Let this ...
A calm, guided gratitude practice uses sevenfold repetition to help the words sink in and shift our attention. We move through receiving support, self-compassion, openness to love, and releasing hurts with kindness, closing with appreciation for health and the present. • research-backed reason to repeat affirmations seven times • gratitude for gifts received from others • holding gratitude for self, others and the greater good • opening to receive and give love • releasing hurts with compass...
Ever wish your inner critic would finally give you a break? Sean Fargo closes our seven-day journey by teaching a simple, reliable practice that replaces self-attack with grounded compassion. We start where warmth is easiest—thinking of someone or an animal that naturally opens the heart—then repeat four steady phrases: may you be safe, may you be healthy, may you be happy, may you live with ease. From that genuine warmth, we turn the same phrases inward and, yes, even toward the inner critic...
Ever catch your mind replaying a cringe moment on loop? We take you inside that spiral and show how mindfulness breaks the pattern—not by arguing with thoughts, but by starving the loop of fuel and returning attention to the raw, steadying details of the present moment. Instead of wrestling with the inner critic, we practice kind curiosity and let the body lead the way back to clarity. Across this focused, guided session, we map the hallmarks of rumination—repetition without resolution, shri...
What would change if your inner critic had a microphone and your best friend could hear every word? We put that scenario to work and build a practical way to answer harsh self-talk with grounded compassion. Instead of arguing with the critic or pretending it isn’t there, we slow down, test its claims, and invite the voice of a true friend to sit at the table with us. We start by imagining our most judgmental thoughts broadcast aloud, then ask a simple question: how would a caring friend resp...
What if the question “Do people really like me?” is less about others and more about how we meet ourselves? On day four of our inner critic series, we turn toward acceptance and likability with a grounded, practical approach that blends mindfulness, body awareness, and compassionate realism. Rather than debating the critic on its terms, we slow down, listen to the stories that surface in social spaces, and feel their imprint in the body—tight jaws, tense shoulders, or a breath that never quit...
What if the voice that says “You’re not a good person” isn’t telling the truth, just repeating an old script? Today we take aim at the inner critic’s favorite storyline—unworthiness—and replace it with clear seeing, honest accountability, and a steadier sense of worth. We start by naming where this story shows up most: pressure at work, tensions at home, friction in relationships, or those late-night existential doubts. Then we slow down with a brief guided practice—grounded posture, steady ...
Ever catch your mind declaring you incompetent after a single slip. We go straight to the heart of that voice and gently dismantle its all or nothing rules with a short, steadying practice you can repeat anytime. Instead of debating the critic, we map its favorite phrases, notice how it lands in the body, and build a kinder, truer standard for competence that leaves room for learning. We start by naming the core question the critic attacks—am I competent—and get specific about where it shows...
Ever notice how the harshest voice in the room lives in your own head? We kick off a seven-day journey to name that voice, understand what it targets, and learn how to meet it with mindfulness instead of fear. Drawing on years of teaching and monastic practice, Sean Fargo offers a simple framework that turns vague self-judgment into something you can observe, question, and gently transform. We break the inner critic into three clear identity targets: competence, goodness and worthiness of ca...
We explore how to stay human amid fast tech change through the voice of a 75-year-old practitioner who turns doubt into community practice. We share practical mindfulness tools for ADHD and point to resources and teachers who make presence feel doable. • analog wisdom meeting digital anxiety • community as the cure for isolation • humility and lineage informing practice • ADHD-friendly mindfulness techniques • sensory anchors and open awareness • resources from Mark Coleman and Loch Kelly • ...
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