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.
276 Episodes
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Start with a single breath and watch your circle of care expand. We begin by grounding the body—soft shoulders, easy belly, relaxed face—so the mind can rest, then we introduce the core loving kindness phrases: may I be well, may I be safe and free from suffering, may I be happy. From there, we guide you step by step: first offering compassion to yourself, then to someone you love, someone facing hardship, and even someone with whom you’ve struggled. Along the way we explore why intention mat...
We guide a gentle gratitude meditation that moves from body awareness to health, relationships, money, and a sense of safety. We close by normalising mixed feelings and inviting nonjudgmental noticing that helps gratitude grow where it was missed. • settling the body with breath and softening • noticing health through simple, reliable functions • recognising care and effort in relationships • opening to appreciation around finances without shame • naming where safety and protection are prese...
We rethink equanimity as a spacious, caring capacity that holds intensity without dulling life. We link Vedana—pleasant, unpleasant, neutral—as a direct gateway to balance, recovery, and frictionless experience across emotions and daily moments. • equanimity not apathy or indifference • the myth that calm cancels passion • Vedana as the second foundation of mindfulness • noticing feeling tone to create space • shifting from neutralizing emotions to widening capacity • frictionless experience...
We explore equanimity as open-handed love for parents and caregivers, moving from control to clear, steady presence. We share boundary-setting phrases, examine vulnerability, and offer tools to stay compassionate without burning out. • reframing parenting through the open hand of love • equanimity for providers facing crisis and burnout • “not my emergency” as a compassionate boundary • self and other equanimity phrases for daily practice • vulnerability in letting go of control and identity...
Pause with us for a few quiet minutes that can change the tone of your whole day. We guide a gentle gratitude practice that starts with settling your body and softening your gaze, then moves into noticing one simple detail of your surroundings—light on your skin, the support of the chair, the hush between sounds. From there, we widen the circle to everyday helpers you rarely see: the bus driver who kept you on time, the person who stacked the fruit, the author whose words steadied you. Finall...
We guide a short meditation into Howard Thurman’s reminder to ask what makes you come alive and act on it. Through questions and a poem about quiet usefulness, we show how to find patterns that reliably light you up and turn them into simple, repeatable choices. • soft breath and body scan to settle • Howard Thurman quote reframing purpose • reflective questions to spot aliveness • noticing patterns in vivid, energized moments • moving beyond vague bliss toward specific contexts • poem on us...
What happens when you stop treating death like a problem to avoid and start meeting it with mindful attention? We explore mindfulness of death as a grounded, breath-based practice that can jolt you out of autopilot and back into what matters: love, honesty, and the astonishing fact that you’re here at all. Instead of turning mortality into a gloomy story, we stay close to direct experience, sensing each inhale as potentially the last and noticing how that changes everything. ...
We guide a short meditation that begins with birdsong and ends with a steadier, kinder presence in the body. We soften tension and resistance, then steer our attention toward care, values, and the life we want to live breath by breath. • settling into the body and the space around us • softening breath and releasing unnecessary tension • noticing resistance as clenching, tightness, quick breathing • spotting resistance as judging or distancing • meeting fear with...
Grief doesn’t only hurt because we miss someone or something. It also hurts because we keep arguing with it. If you have ever thought, “I should be over this,” or “If I stop being sad, I’m forgetting them,” this conversation offers a different path: mindfulness of grief that treats sadness as a natural human energy, not a verdict on your strength or your love. We talk about the “sacred architecture of grief”, the real ways grief moves through the body and nervous system when we stop la...
We explore how to meet resistance to the present moment with compassion instead of force, especially when mindfulness starts to feel scary. We work through what to say when a client wants to stop because they do not want to “see” themselves, and how to keep the practice gentle, safe, and flexible. • why resistance often shows up as tightening, distraction, or avoidance • treating ourselves like a friend through kindness and self-compassion • how to respond when someone says ...
We explore an overnight meditation that turns into a lesson on pain, compassion, and balance. We trade strategies for naming sensations, breathing with discomfort, mindful eating at home, and finding ease through wise effort and progressive relaxation. • overnight sit reflections and physical discomfort • naming sensations instead of labelling pain • breathing through the whole body and feeling tones • compassion that includes oneself • mindful movement as part of practice • mindful eating a...
We guide a short meditation on gentle awareness, using breath, body, and emotion as anchors for presence. We explore how simple awareness can hold chaos, restore balance, and connect us to values and care. • setting the intention to stop striving • anchoring attention in natural breathing • noticing sensations, sounds, and thoughts • meeting emotion as energy in the body • layering awareness with curiosity and care • using the mantra simple awareness • reorienting to the room with steady pre...
We guide a short, focused meditation that settles the body, opens awareness, and trains compassion through the “Just Like Me” practice. By recognizing shared emotions, pain, and joy, we reduce reactivity and end with a clear wish: may they be well. • setting posture and grounding through breath • scanning the body and naming what is predominant • introducing the Just Like Me framework • bringing to mind a distant or difficult person • recognizing shared emotions and suffering • acknowledging...
Ever notice how your best memories start to fade into the background until they feel ordinary? We flip that script with a guided mindfulness practice built around mental subtraction—the science-backed move of imagining your treasured moment never happened—so its value returns with force. Across just a few minutes, we help you settle the body, pick one meaningful event, and trace the unlikely chain of choices, timing, and support that brought it to life. We then walk through the near-misses: ...
We guide a step-by-step gratitude practice that starts with one simple sensation and widens to unseen helpers, trusted tools, loved ones, and even challenges. The session closes with thanks for body, mind, and the chance to pause. • noticing a single present-moment comfort • appreciating unseen helpers and shared labor • honoring tools and the effort within them • thanking a loved one and sensing the heart • naming one bright spot from today • exploring gratitude toward a challenge • closing...
We explore how to meet physical pain, temptation, and tension with gentle awareness, and how to find a practical middle way between forcing and avoiding. Stories from overnight sitting lead to tools for mindful eating at home, progressive muscle relaxation, and teaching with care. • naming sensations instead of labeling “pain” • whole-body breathing into difficult areas • feeling tones: pleasant, unpleasant, neutral • waves of discomfort, letting go, and growth • mindful posture changes as p...
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...
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