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
Feeling More Gratitude And Gladness :)
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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, memory, and expression
• balancing gratitude with disappointment without denial
• short integration drill to build equanimity
• practical tips to let good experiences sink in
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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Defining Gratitude And Gladness
SPEAKER_00Mindfulness exercises dot com Gratitude is a feeling of thankfulness about something you have been given. Gladness is a more general sense of feeling pleased, rewarded, delighted, or happy about something, without it necessarily being a gift. Much of the time, these two sweet feelings form a blend, so we'll explore them together here. Gratitude, gladness, and their related feelings like appreciation may seem so homey and hallmark cardish that they're easy to dismiss. But studies in fact show that cultivating them has lasting and important benefits, including lifting your mood, increasing satisfaction with life, and building resilience. So to get started, just notice feelings of gratitude or gladness that are already present in your mind. Perhaps there's a background sense of being glad about where you live, or you're pleased that your child is in a good mood today. As you go about your day, be particularly attentive to any feelings of gratitude or gladness that naturally arise. Also, create an experience of gratitude or gladness by looking for things to feel grateful for or glad about. They could be seemingly small or simple. Perhaps something nice happened recently, or you have enough food, or you have a friend who likes you. You could feel grateful for a pet, flowers blooming, good fortune, helping hands, or the gift of life itself. Reflect in similar ways about your past and your future. Find things to feel grateful for or glad about in the lives of others. Open to this sense of gratitude and gladness. Explore what these experiences are like and keep them going. Gently help them become as rich and as intense as possible, filling your whole body. Open to the related feelings like joy, ease or fulfillment. And embody this sense of gratitude and gladness by smiling, bouncing up and down in delight, softening your face, or reaching your arms out to the world. You can let gratitude and gladness sink in deeper. As you give your mind to gratitude and gladness, let yourself feel content that there's already plenty for you in this moment, and that you don't need to chase after it or hold on to it tightly. Be aware of gratitude and gladness and also feelings of disappointment or loss. But keep making gratitude and gladness more prominent, and if you get carried away by the negative material in your life, drop it from your awareness. Sense that gratitude and gladness. Imagine that some of the many things you feel grateful for or glad about are showering down and gradually filling an emptiness inside. Perhaps gratitude and gladness are touching young parts of you that felt unhappy. Then when you want, you can let go of any negative material and stay with that sense of gratitude and gladness. A few times over the next hour, a dozen or more seconds at a time, be aware of any neutral or positive material like this sense of gratitude and gladness, while also bringing to mind a neutral trigger of disappointment or loss. This can help balance out our minds, to notice everything in our awareness, to bring non-judgmental awareness or mindfulness to our whole life, as we experience the ups and downs with a sense of equanimity, as we cultivate the sense of warmth, ease, and fulfillment by practicing gratitude and gladness.
