Below is the first mp3 in a guided series of mindfulness strategies designed to assist in distress tolerance and reduction. This exercise is an introduction to mindfulness.
Recent research indicates that with as little as 20 minutes of mindfulness practice daily the brain actually changes. With frequent practice, the part of the brain that sends messages of anxiety and distress slows down, and the part that sends messages of calmness and comfort to the body becomes more active. So mindfulness is not just a sugar pill, it actually does make a difference.
You don’t have to do it all the time, but once you practice some of the strategies we have made available on this website then you can adjust and modify them, or make up your own, and incorporate them into your daily routine. Like any new skill, they need to be practiced and it is best to practice them BEFORE you really need them so that they are familiar to you.
Introduction to mindfulness mp3
Download the mp3 [9.1 mB]
To download the mp3 to your computer, right-click the link and select “Save as.”
Other mindfulness exercises
- 1. Introduction
- 2. Mindfulness of the external world
- 3. Eating mindfulness
- 4. Walking mindfulness
- 5. Breathing mindfulness
- 6. Body scan
- 7. External world and breath
- 8. Mindfulness of thoughts
- 9. Thoughts sensations and emotions
- 10. Compassion mindfulness
- 11. Mountain meditation
- 12. Alternate nostril breathing
- 13. Mindfulness of physical discomfort
- 14. Mindfulness of difficult thoughts
- 15. Empty bowl meditation