Mindfulness Exercises, with Sean Fargo
Mindfulness and meditation 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
Kindness Begins With A Breath
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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 matters more than perfect focus, how visualization can open the heart, and what it means to hold pain without rushing to fix it.
As the practice widens, we invite you to extend care to everyone nearby, to friends and family, to people you barely know, and finally to all beings across the planet—humans, animals, and the fragile web of life we share. This arc mirrors how compassion grows in daily life: it starts with a kind word to yourself, becomes patience with a colleague, and turns into a broader ethic of empathy. You’ll notice how repeating simple phrases can soften tension, ease resentment, and create room for wise boundaries. We also touch on the subtle shift from sentiment to steadiness, showing how loving kindness is less about mood and more about training attention toward care.
We close by returning to yourself with a hand on your heart, reinforcing the loop of receiving and offering. Expect a calm, clear guide that you can revisit anytime you feel tight, critical, or disconnected. If the mind wanders, that’s part of the practice—come back to breath, return to intention, and begin again. Subscribe for more guided meditations and mindful tools, share this with someone who could use a gentle reset, and leave a review to help others find a moment of kindness today.
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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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Grounding Breath And Posture
SPEAKER_00Mindfulness exercises. Today we'll practice loving kindness. This practice will generate a wish of well being for ourselves and for others. You can start by taking a full breath in through the nose. And a long slow breath out through the mouth. Feel yourself seated. Feel the weight of your body pushing downward towards the ground. Relaxing your belly. Dropping your shoulders. And softening the muscles of your face. Gently closing your eyes or looking downward. And inviting a sense of ease and well-being throughout your body and your mind. Resting in this moment. Offering wishes of well-being to ourselves. Today we'll use the following phrases, though in the future you may want to use whatever words are more meaningful to you. May I be well. May I be safe and free from suffering. May I be happy. Repeat these phrases and invite your heart to open to accept them. May I be well. May I be safe and free from suffering. May I be happy. And bring to mind someone close to you who you care about deeply. Maybe someone you admire. Someone who makes your heart smile. And imagine that person sitting in front of you right now. And think of what you wish for them. May you be well. And may you be safe and free from suffering. May you be happy. Expressing whatever you wish for them. And imagine them receiving your wishes for well-being, receiving your care. Now bring to mind someone who's going through a tough time. Who perhaps has experienced loss or struggling with illness. Maybe they're having a hard time at work. Imagine that person sitting in front of you. May you be well. Maybe you've never spoken or gotten to know them very well. Imagine that person sitting in front of you. May you be well. May you be safe and free from suffering. May you be happy. Now bring to mind someone with whom you've had some difficulty, some challenging interactions or opposing points of view. And see if you can offer them the words of loving kindness. May you be well. May you be safe and free from suffering. May you be happy. And now let's extend your wishes to everyone near you right now. May they be well. May they be safe and free from suffering. May they be happy. And think of your friends and your family. May they be well. May they be safe and free from suffering. May they be happy. And everyone you know, everyone who's a part of your life, may they be well. May they be safe and free from suffering. May they be happy. And now extending your wishes beyond the place where you are, beyond the people you know, to extend over the entire earth. To all people, all animals, all life. May all beings be well. May they be safe and free from suffering. May they be happy, and feeling this sense of well-wishing extending out from you in all directions. Notice how you feel in this moment, the sensations in your body, and the quality of your mind. And again, wish for yourself. May I be well, may I be safe and free from suffering. May I be happy. And if you'd like, you can place a hand on your heart as you say these words to yourself. May I be well. Simply come back to your intention. Your intention to practice and to experience loving kindness in whatever way you're able to. And in whatever way feels right for you. Each time you practice, you're opening your heart to more care and connection. Finish with a full deep breath in through the nose. And a long slow breath out through the mouth.
