Mindfulness Exercises, with Sean Fargo
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.
Mindfulness Exercises, with Sean Fargo
Guided Meditation: How to Stay Present Longer (with Sean Fargo)
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In this guided meditation, Sean Fargo leads us into the heart of concentration practice by inviting a sense of safety, openness, and gentle presence.
Drawing from his training as a Buddhist monk and his years of teaching mindfulness, Sean introduces simple yet profound ways to steady the mind and deepen focus — beginning with the breath, moving through sound and sight, and resting in the body, heart, and mind.
This practice emphasizes the importance of feeling safe enough to let go of distractions and place attention on just one aspect of experience at a time.
Along the way, Sean integrates reflections on goodness and gratitude, loving-kindness phrases, and visualization techniques to gladden the mind and open the heart.
Whether you are new to meditation or seeking to strengthen your ability to stay present, this session offers practical tools for cultivating concentration and stillness in daily life.
What you’ll learn in this episode:
- Why a sense of safety is foundational for concentration
- How to use breath, sound, and sight as anchors for awareness
- Ways to gladden the mind and open the heart through gratitude
- A step-by-step practice to gently return attention when the mind wanders
Tune in to experience a calming, heart-opening journey into concentration meditation.
Want to deepen your mindfulness or mindfulness teaching journey? Schedule a free Zoom call with Sean here: https://calendly.com/sean-108/certification
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Resources & Links:
- Watch the original session on YouTube: Rick Hanson’s Wednesday Meditation Series
- Learn more about Rick Hanson’s weekly meditations: rickhanson.com/wednesday-meditations-with-dr-rick-hanson
- Explore teacher trainings, guided practices, and more at MindfulnessExercises.com
Become a Certified Mindfulness Meditation Teacher: Certify.MindfulnessExercises.com
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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 pain, leadership, creativity, and meaningful work.
Each episode offers a mix of:
- Practical mindfulness and meditation teachings
- Conversations with respected meditation teachers, clinicians, authors, and researchers
- Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
- Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change
If you’re interested in:
- Mindfulness meditation for everyday life
- Trauma-sensitive and compassion-based practices
- Teaching mindfulness in an authentic, non-performative way
- Deepening your own practice while supporting others
…you’re in the right place.
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Speaking, for our mind to be able to come to a place of stillness, to feel like we're able to concentrate on one thing at a time. It's helpful for our minds and our hearts to open to a sense of safety, to whether we are safe, whether we feel safe enough to exclude a lot of our experience. For sake of concentrating on one aspect of our experience. There's a few different ways that we can invite a sense of safety or opening of the heart. Rick has no shortage of techniques around this. And I'm sure many of you are very skilled at many of these practices. One of the things I was trained in at the first monastery where I was a monk for a year was to reflect on moments of our own life in which we felt um accumulating some good karma, generosity of heart, sense of gladness, a wholesome spirit, of connections, sometimes in a meditation practice in the past, we may have experienced something quite profound. But to reflect on moments of our life in which our heart opens and we feel a strong sense of goodness. And even to the point of ranking them from ten to one, one being the most say um profound or opening for us. Um it's not a contest or anything, but just really sensing into the goodness of our lives. Maybe it's a connection with our child, the efforts we put in for a healthy planet, that really resonates with us. And this can lead to a gladdening of the mind, an opening of the heart, can help our nervous system to feel safe. Um maybe taking a deep breath or two. But the invitation is to see if we can just come back gently. Concentration object, if you will. And we can either close our eyes gently or look downward just to limit visual distractions if we feel safe. First, if we can sense into the breath, the nostrils feeling the inhale and exhale move through the nostrils. For the felt sensations of breathing, awareness residing solely in the tips of the nostrils, feeling each breath. And finding something around us to focus on with our eye. Staying solely with the sight of the small point. Healthy happy ease, safe, healthy, happy ease. Or a piece of clear crystal. Maybe we can feel a sense of care. Sense of appreciation of something, big or small. Maybe it's the smile of a pet. Or just gratitude for being alive. Sensing into the physical heart, feeling whatever it's feeling, really narrowing our awareness to these sensations of care or gratitude. Back to the nostrils. And how do you feel about that? Taking a deep breath or two. Wiggling our fingers or toes.
