Mindfulness practices can reduce anxiety, chronic pain, depression, insomnia and stress.

Mindfulness is paying attention in three particular ways: on purpose, in the moment and without judgment. You can practice mindfulness of breathing, eating, bodily sensations (body scan), thoughts, emotions, communication (listening and speaking) and walking or other activities (such as yoga or tai chi). With more practice, you can become more mindful throughout the day, not just during formal practice periods.

Mindful practices can reduce symptoms related to anxiety, chronic pain, depression, insomnia and stress. They also can improve attention and memory and decrease inflammatory biomarkers, such as cytokines. Imaging studies have shown that mindfulness practices can actually change the brain to increase the size and activity of areas associated with executive function, thereby increasing clarity, cognitive function and effectiveness. Mindful clinicians tend to elicit greater patient satisfaction and adherence.

Ohio State’s Center for Integrative Health and Wellness offers the following free mindfulness recordings.

Mindful Awareness of Breathing

Kathi Kemper, MD, MPH

This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Additional information about this meditation can be found at www.umassmed.edu/cfm/.

Listen to the mp3

Mindful Awareness of Breathing

Lisa Thornton, PhD

Breath awareness is one of the foundational practices for mindfulness. This 10-minute practice invites you to become aware of your breathing, as well as becoming aware of how and when the mind pulls the attention away from the present moment.

Listen to the mp3

Mindful Awareness of Breathing - Instruction

Lisa Thornton, PhD​

Listen to the mp3

Mindful Awareness of Sensations, Thoughts, and Emotions

Patrice Rancour, MS, RN, PMHCNS-BC

This practice is adapted from The Power of Kindness: Unexpected Benefits of Leading a Compassionate Life by Piero Ferrucci. This practice helps us know ourselves as peaceful awareness itself, beyond the transient sensations, thoughts, and emotions that often occupy our awareness.

Listen to the mp3

Mindful Awareness of Thoughts – Taming the Monkey Mind

Patrice Rancour, MS, RN, PMHCNS-BC

This guided meditation helps us be aware of our chattering judgmental thoughts, the monkey mind or inner critic, and allows us to focus on simple non-judgmental awareness to achieve an optimal balance of discernment, acceptance, and self-compassion.

Listen to the mp3

Mindful Body Scan

Lisa Thornton, PhD

This guided meditation draws your attention to each part of your body for a relaxing mindfulness practice.

Listen to the mp3

Mindful Body Scan

Kathi Kemper, MD, MPH

This guided meditation is adapted from Full Catastrophe Living by Professor Jon Kabat-Zinn, 1990. Additional information about this meditation can be found at www.umassmed.edu/cfm/​.

Listen to the mp3

More +

Mindful Eating

Patrice Rancour, MS, RN, PMHCNS-BC

This meditation is adapted from Guided Meditations, Explorations, and Healings by Dr. Stephen Levine. It helps us notice our pain without judgment, breathing into it with curiosity, compassion, softness, and space.

Listen to the mp3

Mindful Movement – Tai Chi

Coming soon.

Mindful Walking

Patrice Rancour, MS, RN, PMHCNS-BC

This walking meditation is about being aware of being here now, on the journey, and not overly focused on the destination: walking as a simple exercise in being mindfully present.

Listen to the mp3

Mindful Walking

Kathi Kemper, MD, MPH

Mindful awareness, moment-to-moment non-judgmental awareness, can be an aspect of many daily activities. This guided 15 minute practice will help you get started in the daily practice of mindful walking. For some people, walking mindfully is easier than sitting practices. Try it for yourself to see what works best for you today.

Listen to the mp3

Mindful Yoga – Standing

Lisa Thornton, PhD

These gentle yoga postures will help increase awareness of your body as well as developing balance and strength.

Listen to the mp3

Sitting Meditation

Lisa Thornton, PhD

This foundational practice teaches you use awareness of the breath, the body, sounds, and thoughts to support your goal of being aware of the present moment.​​​​​​​​​​​​​​

Listen to the mp3

Share this Page