Mindfulness Exercises, with Sean Fargo

In part two of our conversation with Vidyamala Burch, we dive into practical applications of mindfulness for pain and stress. She explains how habitual breath holding and tension reinforce pain, and introduces the concept of whole-body breathing as a way to unwind secondary suffering.Vidyamala teaches how to bring soft, embodied awareness to five key areas of the breath—the buttocks, belly, back, back of the mouth, and brain—which she refers to as the “5 Bays of the Breath.” This episode includes a guided body-based practice exploring these areas and encouraging fluid, receptive awareness to counteract pain and reactivity.What You’ll Learn in This Episode:✔ How to use mindful breathing to release tension and reduce reactivity✔ The connection between resistance, breath holding, and pain✔ An introduction to the 5 Bays of the Breath and how to apply them✔ A guided body-based mindfulness practice for pain relief and groundingThis episode is ideal for mindfulness teachers, health professionals, and anyone looking to deepen their understanding of how breath and awareness can transform pain into fluid, manageable experience.Connect with Vidyamala:WebsiteInstagramFacebookLinkedInSupport the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Grief can feel heavy, isolating, and unpredictable. Whether you’re navigating the loss of a loved one, a relationship, or a chapter of life, this guided meditation offers a soft, supportive space to be with your emotions, just as they are.In this episode of the Mindfulness Exercises Podcast, you’re invited into a safe, compassionate space to process grief mindfully, without pressure or judgment. Using gentle imagery, breath awareness, and compassionate presence, this meditation helps you honor your grief while staying grounded in your innate strength and capacity to heal.What You’ll Experience in This Meditation:✔ A calming, safe space to acknowledge and feel your grief✔ Breath as an anchor during emotional overwhelm✔ Gentle visualization: grief as a passing cloud in the sky of awareness✔ Reminders that you are not your grief—you are the space that can hold it✔ A practice of non-attachment and emotional resilience✔ Permission to move at your own pace, with tenderness and patienceWhether you are personally grieving or supporting someone who is, this meditation is a reminder that you are not alone, and healing happens one breath at a time.🌿 Let this be your space to grieve, breathe, and begin again—with compassion.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

In this episode, Vidyamala Burch, co-founder of Breathworks and a leading voice in mindfulness-based pain management, shares her personal story of living with chronic pain for nearly 50 years and how it led her to develop powerful mindfulness practices for pain and illness.She describes her early struggles, moments of insight, and the journey from resistance to resilience. Vidyamala outlines the key distinction between primary and secondary suffering, and how mindfulness helps reduce the emotional and cognitive layers of pain.What You’ll Learn in This Episode:✔ The difference between primary and secondary suffering✔ Vidyamala’s personal story of chronic pain and transformation✔ The parable of the two arrows and how it applies to pain✔ Practical metaphors like the cushion exercise and resistance loop✔ Strategies for noticing and softening reactivity around pain✔ The importance of recognizing your own resistance patternsThis episode offers deep insights for anyone working with chronic pain—personally or professionally—and provides mindfulness teachers with grounded, compassionate tools to support others through discomfort.Connect with Vidyamala:WebsiteInstagramFacebookLinkedInSupport the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

In a world that constantly pushes us to do more and feel less, this guided meditation led by Sean Fargo invites us to do the opposite: to pause, sense, and simply be. With gentle presence and deep compassion, Sean guides us through a practice of awareness without judgment—noticing the sensations, emotions, and energies of the present moment as they are.This practice helps us return to the body, reconnect with the breath, and cultivate an inner steadiness that allows us to meet life with openness and care. It’s a space to slow down, let go of striving, and remember the quiet strength of being fully here.What You’ll Experience in This Meditation:✔ Awareness of body sensations, breath, and emotional tone✔ Guidance on noticing what’s here—without trying to fix or change it✔ Permission to let go of judgment and just be✔ Visualization of breathing with the whole body✔ An invitation to meet this moment with gentle, embodied presence✔ A soft closing that supports integrating presence into the rest of your dayThis meditation is especially supportive for mindfulness teachers, practitioners, and wellness professionals seeking to deepen their connection to presence—not as a technique, but as a way of being.🌿 Let this practice be a reminder: presence is always available, and you are already enough.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Cravings can feel intense... like waves that rise and crash, demanding our attention. Whether it’s food, substances, technology, or habits, these urges can easily pull us out of alignment with our values. But mindfulness offers a powerful path toward greater awareness, resilience, and choice.In this episode of the Mindfulness Exercises Podcast, we offer a guided meditation to help you observe cravings without judgment and respond with clarity and compassion. Rather than pushing cravings away or giving in, this practice supports you in riding the wave of the urge—grounded in presence and empowered by choice.In This Guided Meditation, You Will Be Invited To:✔ Recognize the physical and emotional sensations of cravings✔ Cultivate a non-judgmental awareness of urges as they arise✔ Visualize cravings as passing waves in the vast ocean of your awareness✔ Anchor your attention in the breath and body to create space between urge and action✔ Reaffirm that you are not your cravings—you are the awareness observing themWhether you’re a mindfulness teacher, therapist, or practitioner seeking support in your personal journey, this meditation offers a practical and compassionate way to manage cravings with mindfulness.🌿 Return to this meditation anytime you feel pulled by craving—and remember the peace and strength that already lives within you.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Are mindfulness and meditation the same thing? It’s a common question... even among seasoned practitioners. While the two are deeply connected, understanding their unique qualities and purposes can transform how you approach your personal practice or how you guide others.In this episode of the Mindfulness Exercises Podcast, we explore the key distinctions between mindfulness and meditation, drawing from their ancient roots, scientific research, and modern applications. You’ll gain clarity on how each practice works, when and how to use them, and which approaches may best support your mental well-being, emotional regulation, and spiritual growth.Whether you're a mindfulness teacher, therapist, coach, or curious practitioner, this episode will deepen your understanding and support more intentional choices in your practice.What You’ll Discover in This Episode:✔ The historical and cultural roots of both mindfulness and meditation✔ How mindfulness differs from meditation in structure, intention, and setting✔ The role of formal and informal practice in mindfulness✔ A breakdown of various meditation styles—including loving-kindness, TM, visualization, and body scan✔ What the science says: unique benefits of different meditation practices✔ Common myths and misconceptions that hold people back✔ How to choose the right practice for your goals, lifestyle, and personalityMindfulness and meditation are not one-size-fits-all. When we understand their differences, we can choose the tools that best support us—and those we serve—with greater clarity, intention, and depth.🌿 Tune in to gain clarity, deepen your practice, and better guide others in mindfulness and meditation.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

In Part 2 of this two-part series, Mindfulness Exercises founder Sean Fargo and sales expert & mindfulness teacher Danny Grieco go deeper into the practical sales strategies that help mindfulness teachers successfully offer their programs to organizations.Many teachers struggle with pricing, structuring their sales conversations, and overcoming objections when selling mindfulness services. Danny breaks down the most effective approaches for navigating these challenges with confidence and integrity.What You’ll Discover in This Episode:✔ The biggest mistakes mindfulness teachers make when selling to organizations✔ Why leading a sales conversation is key—and how to do it mindfully✔ How to approach pricing and avoid undercharging for your services✔ Overcoming common objections and resistance from potential clients✔ How to guide organizations through a decision-making process with easeDanny shares real-world examples and insights from training hundreds of mindfulness professionals on how to ethically and effectively sell mindfulness programs.Whether you're just starting out or looking to refine your approach, this episode will help you confidently navigate sales conversations and land more opportunities.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Grief is a deeply human experience—universal, yet profoundly personal. Whether it’s the loss of a loved one, a major life transition, or the quiet ache for how things used to be, grief touches us all. In this special episode of the Mindfulness Exercises Podcast, we explore the healing potential of mindful self-compassion for those navigating loss.Rather than pushing grief aside or rushing through it, this episode offers a gentle, compassionate approach that honors the pain while creating space for healing. You’ll learn how to meet your grief with awareness, kindness, and a sense of shared humanity—the three foundational components of mindful self-compassion.This episode includes a guided meditation to help you process grief with tenderness and courage, offering tools you can return to again and again.What You’ll Discover in This Episode:✔ Why grief is not something to "get over," but something to honor and hold with care✔ How mindfulness helps you be present with difficult emotions without becoming overwhelmed✔ How self-compassion can soften inner criticism and support your healing process✔ The importance of common humanity in breaking the isolation of grief✔ Practical mindfulness techniques like grief breathing, naming, grounding, and titration✔ A gentle, guided meditation to support your grief journey with kindness and presenceThis episode is for anyone—especially mindfulness teachers, therapists, and wellness professionals—looking to deepen their understanding of grief and how to integrate self-compassion into their personal and professional practice.🌿 May this episode be a refuge and a reminder that grief, held with compassion, can become a doorway to deeper connection and healing.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

One of the most critical responsibilities of a mindfulness teacher is ensuring students feel safe and supported in their practice. But how can teachers guide mindfulness in a way that is trauma-sensitive and accessible to all?In Part 4 of this four-part series, Mindfulness Exercises founder Sean Fargo explores the foundations of trauma-sensitive mindfulness, sharing key insights on how to create a safe, inclusive environment for all students. Sean also highlights the #1 success factor for long-term growth as a mindfulness teacher—community and teaching opportunities.What You’ll Discover in This Episode:✔ The importance of trauma-sensitive mindfulness and how to apply it✔ Why mindfulness teachers must be aware of trauma triggers✔ How to create a safe and supportive mindfulness environment✔ How successful mindfulness teachers build long-term careers✔ The role of community, mentorship, and ongoing learning in mindfulness teachingSean emphasizes that mindfulness teaching is not a solo journey—building a network of like-minded teachers and practitioners is key to growth, confidence, and lasting impact.🌿 Thank you for joining this four-part series on teaching mindfulness!🌱 Deepen Your Practice:Want to become a certified mindfulness teacher? Explore our Mindfulness Meditation Teacher Certification to learn how to guide others in mindfulness-based practices.→ Click here to learn more🔗 Join Our Growing Community:✅ Website: Mindfulness Exercises✅ Instagram: @Mindfulness.Exercises✅ LinkedIn: Mindfulness Exercises✅ Facebook: Mindfulness Exercises✅ Connect Community for Mindfulness Teachers: Connect Mindfulness CommunitySupport the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com

Bringing mindfulness into the workplace can be a deeply fulfilling path—but many mindfulness teachers struggle with how to approach organizations, structure their offerings, and charge for their work with integrity.In Part 1 of this two-part series, Mindfulness Exercises founder Sean Fargo speaks with Danny Grieco, an experienced sales trainer and mindfulness practitioner, about the real demand for mindfulness in organizations today. They explore how mindfulness is more needed than ever in workplaces, why companies are actively seeking mindfulness programs, and how mindfulness teachers can begin positioning themselves effectively in this space.What You’ll Discover in This Episode:✔ Why now is the perfect time to bring mindfulness into organizations✔ How to position yourself as a mindfulness teacher in a corporate setting✔ Why mindfulness is valuable to companies beyond stress relief✔ How to align your offerings with organizational needs✔ The first steps to take when approaching a business about mindfulness trainingDanny brings years of experience training mindfulness teachers on ethical sales strategies, helping them confidently offer their services to organizations without feeling “salesy”. If you're a mindfulness teacher looking to expand your impact in the corporate world, this episode is for you.🌿 Stay tuned for Part 2, where we’ll dive deeper into practical sales strategies and how to structure your mindfulness offerings for success.Listen to our first podcast with Danny Grieco here.Support the showAdd your 5‑star review — this really helps others find us. Free Mindfulness Exercises: MindfulnessExercises.com 200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com Certify To Teach Mindfulness: Certify.MindfulnessExercises.com Work with Sean Fargo: Sean.MindfulnessExercises.com/ Reduce Chronic Pain: Pain.MindfulnessExercises.com Email: Sean@MindfulnessExercises.com