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
A Guided Journey Into Compassion And Calm
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Want a calmer mind without numbing out? We guide a focused loving kindness session that starts with the body and ends with a wider, steadier heart. You’ll relax the shoulders and face, even out your breath, and use plain, memorable phrases that shift you from tension to care in minutes. No fluff—just a clear path from self-kindness to universal goodwill, with gentle cues that make the practice accessible even if compassion feels awkward at first.
We begin by settling the nervous system so the phrases can land. Then we offer may I be well to ourselves, acknowledging any resistance and letting the words hover lightly rather than forcing a mood. From there, we bring to mind someone who naturally opens the heart and wish them well, building the muscle of sincere attention. The circle expands to neighbours and community—people you pass by every day—using phrases like may they be safe and free from suffering and may they be happy. We include friends and family, holding complexity with the reminder that everyone is doing the best they can, and then open fully to all beings with wishes for well-being, safety, happiness, and ease.
To close, we return that goodwill to ourselves, noticing changes in the body and the quality of mind. Along the way you’ll learn why grounding first matters, how short phrases can rewire reactivity, and how widening the circle prevents compassion fatigue. This is a practical, portable sequence you can use on a busy morning, a tough workday, or a quiet evening when you want to reset your center of gravity toward warmth and clarity.
If this practice supports you, subscribe for more guided sessions, share it with someone who could use a steadier breath, and leave a quick review to help others find the show. How did the phrases land for you today?
Teach mindfulness without self-doubt, fear of judgment, or imposter syndrome.
Learn about our Internationally Accredited Certification Program: https://certify.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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Grounding The Body And Breath
SPEAKER_00Mindfulness exercises. Loving kindness. Let's begin by allowing the body to relax. Allowing any tension or tightness that might be in the shoulders or the belly to soften. Maybe wiggling your body just for a second. Taking a couple of deep breaths. And allowing the body to settle. Softening the muscles of your face. Muscles around your eyes. As you gently close your eyes, or look downward just to limit visual distractions. Simply resting. Today I'll guide you through a loving kindness practice. Where we'll generate a wish for well-being for ourselves and for others. Before we start, let's take a full deep breath in through the nose. A long breath out through the mouth. Settling the mind as we rest our body. To begin this practice, I'll provide a few phrases that you can use to offer loving kindness to yourself. You can repeat these phrases silently or out loud. You can also replace these phrases with something similar that might work well for you. May I be well. If it's uncomfortable to wish yourself well, see if you can release just a little bit of resistance. Just letting the phrases be here around you in the air as you breathe. May I be well. And now bring to mind someone who you care about. Someone who makes your heart sing or smile. Someone who you adore or love or greatly admire. Keep them in mind as you use these phrases to wish them well. May you be well. Maybe someone who's having a hard time at work. Maybe in the same building, same block. Just reflecting on the people around you, wishing them well. May they be well. May they be safe and free from suffering. May they be happy. Now reflect upon your friends and your family. May they be well. Doing the best that they can. May all beings be well. May all beings be safe and free from suffering. May all beings be happy. May all beings live with ease. Feeling this sense of well-wishing extending out from you in all directions? Feeling the sense of care within. How do you feel in this moment? What are the sensations in your body? What's the quality of mind? Bringing that large circle of loving kindness back toward yourself. May I be well. Breathing in, breathing out, allowing yourself to be fully present with a sense of care. Or whatever is here right now.
