Mindfulness Exercises, with Sean Fargo

We explore why so many of us feel fundamentally flawed and how the Buddhist teaching of basic goodness offers a practical way back to ease.  We share meditation-based tools for working with shame, self-doubt, and cultural messages of not-enoughness so we can act with more clarity and care.  Buy Lodro Rinzler's Book: You Are Good. You Are Enough. https://a.co/d/078HXYBb Lodro's website: h...

We guide a loving kindness meditation that starts with breath and grounding, then expands goodwill from self to loved ones, to those in struggle, to difficult people, and finally to all beings. We end by returning to intention with a gentle reminder to practice in a way that feels real. • grounding the body with breath and relaxation • repeating simple phrases for self-compassion • extending care...

Joy is easy to talk about when life is smooth and brutally hard to reach when your identity breaks, your plans collapse, or fear takes over. Sean Fargo sits down with leadership coach and author Jan Hoth, the “Joy Alchemist,” to get specific about what joy really is and what it is not.  Visit Jan's website: https://www.janjoymentor.com/ Buy her book: Joy Anyway: https://a.co/d/0bAmOfeb We dra...

We sit down with Susan Piver to get clear on what mindfulness trains and what awareness reveals, then we rethink what meditation is actually doing to the heart and mind.  Visit Susan Piver's website: https://openheartproject.com/ We leave with a simpler technique, lower self-judgment about thinking, and a more realistic view of what students may experience as practice deepens.  • mindfulness...

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 acc...

We challenge the statue myth and show how mindful movement, posture changes, and somatic awareness can deepen meditation while keeping compassion at the center. We also share a slow, heart-forward approach to loving kindness that fits real life and helps practice mature over time. • meeting discomfort with awareness and care • when to stay, when to move • how to move with intention and remain pres...

Sleepless nights often start with a simple pattern: the lights go out, and the mind lights up. We’ve been there too—replaying the day, gaming out tomorrow, and feeling tension build with every loop. In this guided conversation and practice, we unpack why bedtime worry grabs the wheel and offer a grounded antidote: a mindful gratitude ritual designed to ease agitation, slow your breath, and help yo...

We meditate on how gratitude feels and lives beyond polite words, asking how the heart expresses thanks and how that practice deepens love. We end with prompts to notice, act, and plan small, steady expressions of appreciation that others can feel. • reflecting on the quote about heartfelt gratitude • drawing personal meaning from repeated prompts • noticing bodily signals of genuine appreciation...

Start with a single breath and watch your circle of care expand. We begin by grounding the body—soft shoulders, easy belly, relaxed face—so the mind can rest, then we introduce the core loving kindness phrases: may I be well, may I be safe and free from suffering, may I be happy. From there, we guide you step by step: first offering compassion to yourself, then to someone you love, someone facing...

We guide a gentle gratitude meditation that moves from body awareness to health, relationships, money, and a sense of safety. We close by normalising mixed feelings and inviting nonjudgmental noticing that helps gratitude grow where it was missed. • settling the body with breath and softening • noticing health through simple, reliable functions • recognising care and effort in relationships • open...

We rethink equanimity as a spacious, caring capacity that holds intensity without dulling life. We link Vedana—pleasant, unpleasant, neutral—as a direct gateway to balance, recovery, and frictionless experience across emotions and daily moments. • equanimity not apathy or indifference • the myth that calm cancels passion • Vedana as the second foundation of mindfulness • noticing feeling tone to c...

We explore equanimity as open-handed love for parents and caregivers, moving from control to clear, steady presence. We share boundary-setting phrases, examine vulnerability, and offer tools to stay compassionate without burning out. • reframing parenting through the open hand of love • equanimity for providers facing crisis and burnout • “not my emergency” as a compassionate boundary • self and o...

Pause with us for a few quiet minutes that can change the tone of your whole day. We guide a gentle gratitude practice that starts with settling your body and softening your gaze, then moves into noticing one simple detail of your surroundings—light on your skin, the support of the chair, the hush between sounds. From there, we widen the circle to everyday helpers you rarely see: the bus driver wh...

We guide a short meditation into Howard Thurman’s reminder to ask what makes you come alive and act on it. Through questions and a poem about quiet usefulness, we show how to find patterns that reliably light you up and turn them into simple, repeatable choices. • soft breath and body scan to settle • Howard Thurman quote reframing purpose • reflective questions to spot aliveness • noticing patter...

What happens when you stop treating death like a problem to avoid and start meeting it with mindful attention?  We explore mindfulness of death as a grounded, breath-based practice that can jolt you out of autopilot and back into what matters: love, honesty, and the astonishing fact that you’re here at all.  Instead of turning mortality into a gloomy story, we stay close to direct experience, sens...

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 breath...

Grief doesn’t only hurt because we miss someone or something. It also hurts because we keep arguing with it. If you have ever thought, “I should be over this,” or “If I stop being sad, I’m forgetting them,” this conversation offers a different path: mindfulness of grief that treats sadness as a natural human energy, not a verdict on your strength or your love.  We talk about the “sacred architectu...

We explore how to meet resistance to the present moment with compassion instead of force, especially when mindfulness starts to feel scary. We work through what to say when a client wants to stop because they do not want to “see” themselves, and how to keep the practice gentle, safe, and flexible.  • why resistance often shows up as tightening, distraction, or avoidance  • treating ourselves like...

We explore an overnight meditation that turns into a lesson on pain, compassion, and balance. We trade strategies for naming sensations, breathing with discomfort, mindful eating at home, and finding ease through wise effort and progressive relaxation. • overnight sit reflections and physical discomfort • naming sensations instead of labelling pain • breathing through the whole body and feeling to...

We guide a short meditation on gentle awareness, using breath, body, and emotion as anchors for presence. We explore how simple awareness can hold chaos, restore balance, and connect us to values and care. • setting the intention to stop striving • anchoring attention in natural breathing • noticing sensations, sounds, and thoughts • meeting emotion as energy in the body • layering awareness with...

We guide a short, focused meditation that settles the body, opens awareness, and trains compassion through the “Just Like Me” practice. By recognizing shared emotions, pain, and joy, we reduce reactivity and end with a clear wish: may they be well. • setting posture and grounding through breath • scanning the body and naming what is predominant • introducing the Just Like Me framework • bringing t...

Ever notice how your best memories start to fade into the background until they feel ordinary? We flip that script with a guided mindfulness practice built around mental subtraction—the science-backed move of imagining your treasured moment never happened—so its value returns with force. Across just a few minutes, we help you settle the body, pick one meaningful event, and trace the unlikely chain...

We guide a step-by-step gratitude practice that starts with one simple sensation and widens to unseen helpers, trusted tools, loved ones, and even challenges. The session closes with thanks for body, mind, and the chance to pause. • noticing a single present-moment comfort • appreciating unseen helpers and shared labor • honoring tools and the effort within them • thanking a loved one and sensing...

We explore how to meet physical pain, temptation, and tension with gentle awareness, and how to find a practical middle way between forcing and avoiding. Stories from overnight sitting lead to tools for mindful eating at home, progressive muscle relaxation, and teaching with care. • naming sensations instead of labeling “pain” • whole-body breathing into difficult areas • feeling tones: pleasant,...

Today we explore equanimity as a living, heart-based steadiness that holds passion, pain, and joy without collapsing or numbing out. Renowned teacher and author Margaret Cullen offers practical gateways through feeling tone, identity, and simple phrases that reduce friction, burnout, and outrage. • redefining equanimity as caring presence, not apathy • Vedana as the primary gateway to balance • sp...