Mindfulness Exercises, with Sean Fargo

• Listening To The Body

  Start at the only place that never lies: the body. We open with a simple grounding—seat, feet, contact with the earth—and follow a thread of curiosity through head, chest, and belly to discover what the moment actually needs. Instead of forcing a schedule or chasing a perfect state, we let the felt sense choose the next step, whether that’s steadying with the breath, offering loving-kindness, or naming a few real things to be grateful for.Across the conversation, we get practical about working with planning mind and emotional heaviness by sensing energy rather than wrestling with thoughts. You’ll hear how mindfulness of the body becomes the stable spine of practice: listening to sounds, noticing temperature shifts, tracking movement and stillness, and recognizing how pleasant and unpleasant tones color experience. We also explore a quiet but powerful intention—opening to more joy—without denying discomfort or papering over pain. Joy shows up in small, honest ways when we stop bracing and start noticing.We contrast organic practice with rigid routines, acknowledging that some thrive on structure while others need flexibility. The throughline is integrity: begin with direct sensation, meet it without judgment, and let that guide what you do next. If the mind is busy, we gather attention. If the heart is tight, we offer warmth. If the moment is simple, we rest with the breath. By training this responsiveness, practice becomes sustainable and personal, a skillful way to meet change in real time.If this resonates, follow the show, share it with a friend who could use a gentler approach to mindfulness, and leave a quick review to help others find it. Your notes and stories shape future episodes—tell us where your practice led you today.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: [email protected]

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• The Dharma of Healing, with Justin Michelson

  Healing isn’t a checkbox; it’s a way of relating to what hurts. We sit down with Insight Meditation teacher and author Justin Michelson to explore a grounded path through stress, pain, and trauma that begins with self-compassion and widens into nature, lineage, and something larger than ourselves. Justin's website: JustinMichelsonDharma.comJustin's book: The Dharma of HealingFrom his first teen meditation class to hard-won lessons with overwhelming energies, Justin shares how he moved from striving to surrender—trading the warrior stance for a bow that restores safety and connection.We dive into a powerful framework he calls the four turnings of the wheel of healing: surface compassion for daily frictions, depth compassion for buried fear and grief, collective compassion for what family and culture seeded in us, and universal compassion that lets us rest in a benevolent field. Along the way, we unpack his striking metaphor of self-aversion as psychological autoimmunity—how our ancient impulse to pull away from pain turns inward and keeps wounds stuck—and how kind attention unwinds that loop. For listeners far from forests, Justin offers simple, sensory ways to let nature be a teacher: a patch of sun, a street tree, the feel of wind as a reminder that we’re held by more than our thoughts.Justin also opens a window into his Native Foods Nursery, where tending edible native plants becomes a living practice of reciprocity and belonging. Teaching, for him, is shared practice—not perfection—where the goal is to help people remember their own inner wisdom and build resilience that can meet a turbulent world. If you’ve been craving practices that are practical, humane, and spacious enough for real life, this conversation offers a map and the companionship to walk it.If the episode resonates, share it with a friend who could use a gentler path forward, and leave a review so more people can find these practices. Subscribe for future conversations on mindfulness, compassion, 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: [email protected]

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• Reset Your Day With Sacred Transitions

  Ever notice how your day turns into one long, uninterrupted scroll? We leave work on a call, weave through traffic still mid-story, and step into the kitchen without ever really arriving. We wanted to break that blur, so we dug into a simple framework: use the day’s natural hinge points—dawn, noon, midafternoon, dusk, and night—as scheduled pauses to reset attention and rebuild a sense of home.Together we explore how technology stretches a single narrative across every context and what it does to the nervous system. Then we offer small, repeatable rituals that mark thresholds with care: end the call before you park, pause at the door with one conscious breath, remove your shoes as a deliberate handoff from “out there” to “in here,” and place your keys down with attention. We talk about how these gestures turn rooms into relationships and why nothing is inherently sacred until we treat it that way. That shift—treating space as worthy of care—changes how your home holds you, softens reactivity, and lets the next hour unfold with less friction.We also lean into gratitude as the quiet engine of a grounded day. Not performative positivity, but a steady appreciation for heat and chill, ease and challenge, the small textures that prove we are alive and participating. By pairing gratitude with time anchors, you create clear chapter breaks that help the body settle and the mind reset. Start with one anchor—two minutes at dusk or a doorway pause—and notice how meals taste richer, conversations feel cleaner, and sleep lands sooner.If this resonates, follow the show, share it with a friend who lives on their phone, and leave a quick review telling us which daily anchor you’re claiming next.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: [email protected]

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• Integrating Mindfulness, Movement, And Meaning In Your Yoga Class

  You can feel when a class lands: the room gets quiet, the body softens, and attention holds steady even as movement continues. That shift is not magic; it’s method. We sat down with senior teacher and writer Sara-Mai Conway to unpack a practical, human way to make yoga and meditation one continuous experience rather than two separate boxes on a schedule.Sara-Mai's website: https://www.iwriteaboutwellness.com/We start by redefining yoga as skillful energy movement using both outer and inner methods. Ethics calm mental noise, asana prepares the body for stillness, pranayama bridges body and mind, and focused attention matures into insight and, at times, a taste of samadhi. From there, we build a class like a guided sit: set a clear intention, select poses that serve it, and let every cue point back to the thread. Breath-focused flows become fluid and repetitive to highlight inhale and exhale. Gratitude takes shape in bows and forward folds. Grounding becomes literal through contact with the earth. Working with non-harming or self-compassion invites challenge while naming the inner talk that shows up.Silence becomes a teacher rather than an absence. We share how to frame quiet as safe and time-bound, when to place formal meditation inside a flow, and how to ask simple, embodied questions that turn effort into awareness. Savasana shifts from background music to true stillness, and closing with a brief dedication helps wire benefits into daily life. Along the way, we talk about teaching with authenticity, trusting students with depth, and avoiding the “spiritual sandwich” where mindfulness appears only at the beginning and end.If you’ve ever wondered how to keep presence alive between the opening sit and the final rest, this conversation offers a clear structure, real-world cues, and permission to do less so students can feel more. Subscribe, share with a fellow teacher, and leave a review telling us the intention you’re bringing to your next class.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: [email protected]

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• Mindfulness For Long Lines And Short Tempers

  We turn a slow line into a short mindfulness practice that eases tension and reshapes impatience into patience and kindness. We ground in breath, relax the body, and extend compassion to strangers and staff who share the same wish to be happy.• naming impatience as normal and common• breath work with nose inhales and mouth exhales• scanning and softening jaw, shoulders and belly• grounding through feet, posture and relaxed face• wishing yourself ease, patience and kindness• sensing others’ shared purpose and humanity• extending compassion to staff doing their bestSupport 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: [email protected]

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