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
Loving Kindness Before Sleep
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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 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.
Learn more at ...
Why The Mind Won’t Settle
SPEAKER_00I'm Sean Forgo. One of the reasons why it's hard to fall asleep sometimes is because the mind keeps bouncing back and forth from one thing to another, seemingly out of control. Maybe thinking about a shopping list or a thing that you did yesterday that bugged you, or maybe you're thinking about a TV show or a movie. There are a million things that our minds tend to every week. So it's natural that the mind keeps bouncing around from one thing to the next. Completely normal. That's fine. How do you get to sleep? One method that's worked for a lot of people is repeating phrases. There are four phrases that I would like to introduce to you that when repeated over and over and over in the head help to concentrate the mind so that it stops bouncing all over the place. Four phrases induce a sense of care and self-worth and loving kindness for ourselves and the people who we really care about. So these phrases are not a form of hypnosis, but really a form of mental training to cultivate a sense of care and concentration that allows us to fall asleep faster and with more ease.
SPEAKER_01So what are these phrases? They are may I be safe? May I be healthy? May I be happy? May I live with ease? So to repeat, there may I be safe? May I be healthy? May I be happy? May I live with ease?
SPEAKER_00So as you try to fall asleep, as you lay down in your bed with your feet outstretched and your hands by your side, can be helpful just to repeat these phrases over and over again. Your mind will naturally wander. Everyone's does. But the trick is to acknowledge when your mind is wandered, and to gently and kindly come back to the phrases, starting over again and again, coming back to the phrases.
SPEAKER_01May I be safe? May I be healthy? May I be happy. May I live with ease.
SPEAKER_00Right now, as we start this practice, you can be sitting or standing or driving. But if you're laying down, that's great.
SPEAKER_01Relax the breath, relax the body, taking a deep breath and just breathing naturally. And starting with the phrases, May I be safe. May I be healthy. May I be happy. May I live with ease? May I be safe. May I be healthy? May I be happy. May I live with ease? May I be safe. May I be healthy? May I be happy? May I live with ease.
SPEAKER_00If you wish to think of someone else other than yourself, can shift your awareness to maybe an image of someone you would like to share warm wishes for.
Quiet Repetition Into Sleep
SPEAKER_01May they be safe. May they be healthy. May they be happy. May they live with ease. May they be safe. May they be healthy. May they be happy. May they live with ease. Safe. Healthy. Maybe healthy. May I live with ease.
