Mindfulness Exercises, with Sean Fargo

Latest Episodes:

What If Hunger Isn’t A Problem To Solve? May 28, 2026

Show notes

We explore mindful hunger, silent monastic meal rituals, and how attention shifts taste, mood, and choice. Practical tools include raisin and chocolate meditations, body-based regulation, and tea practices that turn comfort into conscious care.
• setting a clear intention for mindful eating and drinking
• monastic meal rituals as training for presence
• discerning hunger, thirst, emotion and habit
• raisin and chocolate exercises for sensory awareness
• reducing resistance to hunger to reduce suffering
• mapping how foods affect clarity, mood and energy
• body scanning to soften held tension
• integrating tea ceremony as everyday presence
• applying mindfulness to personal stories for regulation
• Q&A on guiding storytellers and building steady practice

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

Teach mindfulness with confidence and skill — without self-doubt, fear of judgment, or imposter syndrome. Our internationally accredited certification is for therapists, coaches, yoga teachers, educators, and helping professionals. Accredited by the IMMA and CPD; endorsed by Gabor Maté and Rick Hanson. → https://mindfulnessexercises.com/certification/

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

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ABOUT THE SHOW

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 — the show explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix o...

Gratitude As Your First Wealth May 23, 2026

Show notes

What if the fastest path to feeling rich is learning to see what’s already here? We take a clear, grounded look at abundance as a felt experience and show how mindful acknowledgment—not accumulation—shifts your baseline from scarcity to sufficiency. Guided by a simple quote and a handful of precise prompts, we map the places where real wealth hides: in relationships that show up, routines that steady you, spaces that protect you, and skills you’ve quietly earned over time.
We break down the difference between passive gratitude and practiced attention, then offer ways to make noticing a daily habit. You’ll hear how naming one person who supports you, one resource that keeps life running, and one recent win can rewire your focus toward what’s stable and supportive. Rather than chasing more, you’ll practice savoring enough—without ignoring ambition or reality. That shift often softens stress, improves decision-making, and opens room for wiser moves. We also highlight overlooked forms of wealth like a sense of safety, community ties, and the contribution you make to others through presence, reliability, and care.
By the end, you’ll have a light, repeatable framework: morning savor, midday acknowledgment, evening contribution. Use it to strengthen bonds, reduce noise, and feel grounded where you stand. If this conversation helps you see your world with kinder eyes, follow the show, share it with a friend who needs a reframe, and leave a quick review telling us the one “quiet good” you’re acknowledging today.

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

Guided Loving-Kindness: Wish Others And Yourself Well May 21, 2026

Show notes

We guide a short loving‑kindness meditation that begins with softening the body and ends with offering yourself the same care you give others. Simple phrases and steady breath help shift tension into goodwill you can feel.
• settling the body with relaxed, alert posture
• softening shoulders, easing belly, limiting visual input
• finding a natural breath rhythm
• visualising loved ones and wishing them happiness
• repeating phrases of kindness and ease
• turning compassion inward with May I be well, safe, at ease
• letting benevolence permeate the body and close with a deep breath

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

When Love Meets Vulnerability, It Becomes Steady May 19, 2026

Show notes

We explore equanimity as a heart practice that meets vulnerability without armor and shifts our relationship to identity, praise and blame, and social media reactivity. We offer practical steps to steady the nervous system and act with clarity in an age of fear.
• identity as a source of reactivity and friction
• the worldly winds of gain, loss, praise, blame
• equanimity as undefended openness across traditions
• the skydiving with no ground metaphor
• love transforming into compassion, joy, and equanimity
• caring without the fantasy of control
• small experiments to test catastrophic thoughts
• balancing activism with steadiness and clarity
We highly recommend the book Quiet Strength
Find “Quiet Strength: Find Peace, Feel Alive, And Love Boundlessly With The Power Of Equanimity” and more at Margaret’s website.
Margaret's New Book --> Quiet Strength: https://a.co/d/029xEshE
Margaret Cullen's website: https://margaretcullen.com

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

Reclaim Your Mind: 7 Mindful Strategies For A Healthier Phone Habit, with Jay Vidyarthi May 17, 2026

Show notes

We talk with mindfulness teacher and technologist Jay Vidyarthi about rebuilding a healthier relationship with attention in a world engineered for distraction and speed.
Jay's Book: Reclaim Your Mind
We move from tech burnout and Zoom fatigue to practical strategies that replace guilt with choice, including a guided practice that makes the “pull” of the phone impossible to unsee.
• noticing false urgency and how language triggers the nervous system
• working with tech burnout through rest, recovery time, and small in-call adjustments
• understanding your attachment style with technology as a non-shaming map for change
• adding curiosity and structure when apps create avoidance or stress
• setting boundaries that become positive rituals rather than deprivation
• spotting design patterns like red badges, autoplay, and countdown timers
• “voting” with attention by supporting tools and creators that promote clarity and wellbeing
• practising “drop the rope” with a slow-motion phone audit to build urge immunity
Check out Jay’s book, Reclaim Your Mind: Seven Strategies to Enjoy Tech Mindfully.

You can check out his website at jayvidarthy.com.

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

Equanimity & The Art Of Falling May 15, 2026

Show notes

We explore equanimity as the art of falling, learning how to stay steady and open when life feels uncertain. We share how caring perspective helps us face world news, strong emotions, and personal hardship without losing our heart.
• equanimity as surrender to change and uncertainty
• staying caring without getting overwhelmed by current events
• why few teachers teach equanimity and what depth requires
• mindfulness vs equanimity and where they overlap
• equanimity as love in the midst of vulnerability
• “caring perspective” as a blend of heart and wisdom
• the felt difference between present-moment awareness and time-vastness
• practicing free-fall instead of grabbing for control
• grief, fear, and acceptance as outcomes of letting ourselves fall
• ego, masks, and what drops away when we stop bracing

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

Coming Back To Our Senses May 13, 2026

Show notes

We explore how to receive sights and sounds instead of chasing them, and why “looking through” loosens labels and brings clarity. We share practical ways to work with music, nature sounds, and eyes open or closed, and why silence can be the most healing teacher.
• moving from grasping to receiving sense experience
• looking at vs looking through and deconstructing perception
• working with labels and memories that cloud clarity
• using nature sounds, random audio, and gentle music
• eyes open or closed strategies and toggling
• everyday practice in stores, restaurants, and at home
• the role of silence and long pauses for settling
• beginner’s mind as a continuous, living practice

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

How To Lead A Group Meditation With Safety And Choice May 11, 2026

Show notes

Someone joins your group meditation, the room goes quiet, and you realise not everyone is okay. What do you do next without panicking or making it worse? We talk through the real-world side of teaching mindfulness, where compassion is not a vibe, it’s a leadership skill you practice moment by moment.
I share how I think about guiding as a teacher: less “expert with answers” and more “steady person creating safety.” We get specific about trauma-sensitive mindfulness without turning it into something scary or overly technical. If breath awareness feels uncomfortable or a participant seems dissociated, you’ll hear practical options you can offer right away, from grounding in the senses to opening the eyes to shifting the whole practice toward self-compassion. We also cover the language that helps people feel supported rather than controlled, especially in Zoom meditation groups where cues can be harder to spot.
Then we go into what to do if someone is actively triggered or spiralling. You’ll learn how to offer a break, adjust the meditation in real time, and when it’s appropriate to stop and seek more support, including encouraging therapy, using a mental health hotline, or calling emergency services if there’s immediate risk. We also unpack whether you should bring an assistant or co-teacher for in-person sessions at a yoga studio or community center, and how to build the confidence to lead even when you’re still learning.
If you’re guiding group meditation, teaching mindfulness, or starting a regular practice group, subscribe, share this with a fellow teacher, and leave a review. What’s one phrase you can say today that would help your group feel safer?

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

How To Lead With Purpose When It Matters Most May 09, 2026

Show notes

We guide a short mindfulness practice to help you feel and define what purposeful leadership means in your body and choices. Through grounding, breath, and gentle inquiry, we explore clarity, values, and the sensations that signal true alignment.
• settling posture, breath and attention
• letting questions land without forcing answers
• noticing images, emotions and bodily cues
• asking what matters most as a leader
• sensing alignment versus tension
• imagining the felt texture of purposeful action

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...

Grounding Through Anxiety With Senses May 07, 2026

Show notes

We explore how to meet anxiety, overwhelm, and dissociation with gentle presence instead of force. We focus on finding safety through sensory anchors, kind inquiry, and practical tools that help us return to the moment.
• navigating difficulty by building a safe harbor for awareness
• responding to dissociation with curiosity and questions about safety
• choosing anchors that feel safe enough: sound, breath, touch, movement
• using sound as a primary practice: bell, silence, breathing, repeating “love” or “safety”
• incorporating walking mindfulness and grounded movement
• exploring anxiety by tracking future vs past thoughts, intensity, and body sensations
• widening emotional vocabulary with lists of emotions and sensations over time
• using self-compassion and the question “What would I like for myself?”
• starting softly with comfort, gratitude, and connection before deeper practice
Go to self-compassion.org

BECOME A CERTIFIED MINDFULNESS MEDITATION TEACHER

NEW HERE? START FREE

Explore 3,000+ free guided meditations, scripts, and worksheets — for your own practice or to share with the people you teach. → https://mindfulnessexercises.com/free-mindfulness-exercises/

ENJOYING THE PODCAST? Follow the show in your favorite app and leave a quick rating or review. It takes a moment, and it genuinely helps more teachers and practitioners find these conversations.

———————————————————————————

ABOUT THE SHOW

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Each episode offers a mix o...