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
Softening & Steering (A Guided Meditation)
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We guide a short meditation that begins with birdsong and ends with a steadier, kinder presence in the body. We soften tension and resistance, then steer our attention toward care, values, and the life we want to live breath by breath.
• settling into the body and the space around us
• softening breath and releasing unnecessary tension
• noticing resistance as clenching, tightness, quick breathing
• spotting resistance as judging or distancing
• meeting fear with gentle space and care
• grounding through contact with the seat or ground
• steering intention toward values, love, and wisdom
• returning through small movements and sensory awareness
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 ...
Birds Outside And A Simple Plan
Softening Body And Breath
How Resistance Shows Up
Grounding Into Sensation And Space
Steering Intention Toward What Matters
SPEAKER_00Alright, welcome everyone. As I'm recording this, I'm hearing some birds singing outside. I think they're saying, hello, everybody. Let's do a meditation today. So I think that's what we'll do. We'll do a guided meditation on softening and steering our intention towards cultivating this presence and care as the birds are cheering for us right now. We're going to be practicing softening the body, softening our breath, and really just softening resistance by settling into the body, settling into the space, sensing into the soft parts of our animal body, as Mary Oliver sometimes puts it, and just noticing where we're unnecessarily holding on to tension or tightness or fear, and allowing our body to express itself and to flow. And then we'll move into steering into intention, cultivating values and care, and then just kind of flowing with whatever comes with a more grounded presence. And so just kind of checking in and notice how we're feeling what's coming up for us as we consider these options, these views. And so when we talk about softening, we're actually first kind of just noticing whether there's any resistance or hardening that can take the form of clenching, or sometimes quick breathing, or tightness in different parts of the body. Sometimes resistance will take the shape of judging, judging a comment, a person, ourselves, situation, noticing any form of resistance or distancing with a gentle curiosity. Sometimes resistance takes the form of fear. Sometimes it's helpful to create a little space around the resistance to hold it gently. It's normal and understandable that there's some resistance to life. Seeing if we can allow ourselves to be here in our body, breathing, maybe softening into this moment with a little care or acceptance. Sometimes it's nice to take a deep breath. Feel our body on the seat, the ground. Allowing ourselves to be here in this moment with this soft spacious awareness. Are you noticing any layers of resistance? Honoring the inviting softening accepting. The habits that we want to do most the experiences we most treasure steering the mind to cultivate what matters most. Maybe inviting a sense of care embodied presence in our life. May we be healthy peaceful joyful steering towards more love and wisdom moment by moment breath by breath for the rest of our lives.
SPEAKER_01Softening to what's here.
SPEAKER_00Wiggling our fingers or toes. Feeling our body on the seat or the ground. Noticing the sounds and the smells around us.
