Mindfulness Exercises, with Sean Fargo

What if the voice that says “You’re not a good person” isn’t telling the truth, just repeating an old script? Today we take aim at the inner critic’s favorite storyline—unworthiness—and replace it with clear seeing, honest accountability, and a steadier sense of worth.

We start by naming where this story shows up most: pressure at work, tensions at home, friction in relationships, or those late-night existential doubts. Then we slow down with a brief guided practice—grounded posture, steady breath, and focused attention—that helps us notice what the critic says and what is actually happening. Instead of collapsing into shame, we examine intentions with care. Most of us don’t act from one pure motive; we move from a mix of fear, hope, habit, and love. Recognizing that complexity lets us learn from missteps without branding ourselves as bad.

From there, we reframe worth as something deeper than flawless performance. When worth is inherent, mistakes become information, not identity. That shift makes room for proportionate action: repair a conversation, clarify a boundary, or rest so you can show up with more care. We offer a simple mantra to keep handy when the critic spikes: “My intentions are sometimes complex, and I am worthy of love.” Use it to pause, breathe, and choose one small step that aligns with the kind of person you want to be.

If you’ve been measuring your goodness by impossible standards, this session offers a kinder, more effective approach. You’ll leave with practical mindfulness tools, language for mixed intentions, and a compassionate reminder that growth and dignity can live side by side. If this resonated, follow the show, share it with someone who needs a softer inner voice, and leave a review so others can find these practices too.
Support the show
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
Email: [email protected]
Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.
Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.
Each episode offers a mix of:
Practical mindfulness and meditation teachings
Conversations with respected meditation teachers, clinicians, authors, and researchers
Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change
If you’re interested in:
Mindfulness meditation for everyday life
Trauma-sensitive and compassion-based practices
Teaching mindfulness in an authentic, non-performative way
Deepening your own practice while supporting others
…you’re in the right place.
Learn more at MindfulnessExercises.com.

Ever catch your mind declaring you incompetent after a single slip. We go straight to the heart of that voice and gently dismantle its all or nothing rules with a short, steadying practice you can repeat anytime. Instead of debating the critic, we map its favorite phrases, notice how it lands in the body, and build a kinder, truer standard for competence that leaves room for learning.

We start by naming the core question the critic attacks—am I competent—and get specific about where it shows up: presentations, parenting, creative work, or decisions under pressure. Then we set up a simple posture that feels relaxed and alert, soften the jaw and shoulders, and follow the breath. When the mind wanders and the inner critic jumps in, we label it and return to the breath without drama. That move from judgment to observation trains the nervous system to settle rather than spiral. Along the way, we explore how criticism feels physically—tight chest, closed throat, fluttering belly—and how meeting those sensations with patience builds resilience.

To anchor a new narrative, we add a compassionate phrase: I will make mistakes and that’s okay; everyone makes mistakes. From there, we shift into constructive action: one small step that proves capability in real time. This episode blends mindfulness, self-compassion, and practical coaching so you can interrupt perfectionism, reduce cognitive distortions, and reclaim a grounded sense of competence at work, at home, and in creative projects. If the inner critic has been loud lately, this is your daily reset—simple, repeatable, and honest.

If this resonated, tap follow, share it with someone who needs a gentler standard today, and leave a quick review to help others find the show.
Support the show
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
Email: [email protected]
Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.
Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.
Each episode offers a mix of:
Practical mindfulness and meditation teachings
Conversations with respected meditation teachers, clinicians, authors, and researchers
Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change
If you’re interested in:
Mindfulness meditation for everyday life
Trauma-sensitive and compassion-based practices
Teaching mindfulness in an authentic, non-performative way
Deepening your own practice while supporting others
…you’re in the right place.
Learn more at MindfulnessExercises.com.

Ever notice how the harshest voice in the room lives in your own head? We kick off a seven-day journey to name that voice, understand what it targets, and learn how to meet it with mindfulness instead of fear. Drawing on years of teaching and monastic practice, Sean Fargo offers a simple framework that turns vague self-judgment into something you can observe, question, and gently transform.

We break the inner critic into three clear identity targets: competence, goodness and worthiness of care, and acceptability or likability. By naming these patterns, you’ll see exactly where the sting lands and why certain moments trigger spirals of perfectionism, shame, or people-pleasing. Sean walks you through a brief, accessible practice: settle the body, soften the breath, and ask three focused questions—Am I competent? Am I a good person or worthy of care? Am I acceptable or likable? As you notice which question activates a stronger reaction, you gain a compass for the work ahead.

From there, we connect insight to action. If competence anxiety shows up, choose one concrete step toward skill-building or a clear “good enough” boundary. If worthiness feels tender, practice self-compassion to rebuild trust from the inside out. If acceptability is the hot spot, map supportive relationships and practice small, honest bids for connection. Throughout, mindfulness remains the anchor—grounding attention in the body so you can respond with clarity rather than habit.

This is a short, focused start designed to shift your relationship with self-criticism in real time. Join us, try the guided prompts, and mark which identity needs the most care so tomorrow’s practice can meet you where you are. If this helps, subscribe, share with a friend who could use a kinder inner voice, and leave a review to let us know which question revealed the biggest insight.
Support the show
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
Email: [email protected]
Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.
Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.
Each episode offers a mix of:
Practical mindfulness and meditation teachings
Conversations with respected meditation teachers, clinicians, authors, and researchers
Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change
If you’re interested in:
Mindfulness meditation for everyday life
Trauma-sensitive and compassion-based practices
Teaching mindfulness in an authentic, non-performative way
Deepening your own practice while supporting others
…you’re in the right place.
Learn more at MindfulnessExercises.com.

We explore how to stay human amid fast tech change through the voice of a 75-year-old practitioner who turns doubt into community practice. We share practical mindfulness tools for ADHD and point to resources and teachers who make presence feel doable.

• analog wisdom meeting digital anxiety
• community as the cure for isolation
• humility and lineage informing practice
• ADHD-friendly mindfulness techniques
• sensory anchors and open awareness
• resources from Mark Coleman and Loch Kelly
• podcasting as a bridge for connection
• closing with tenderness and intention

Support the show
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
Email: [email protected]
Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.
Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.
Each episode offers a mix of:
Practical mindfulness and meditation teachings
Conversations with respected meditation teachers, clinicians, authors, and researchers
Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change
If you’re interested in:
Mindfulness meditation for everyday life
Trauma-sensitive and compassion-based practices
Teaching mindfulness in an authentic, non-performative way
Deepening your own practice while supporting others
…you’re in the right place.
Learn more at MindfulnessExercises.com.

Breath is the first thing we reach for in crisis and the last thing we notice in the rush of daily life. This conversation dives into a living lineage of breathwork—from the roots of Anapanasati to the modern, transformative practice of conscious connected breathing—and shows how a simple, continuous inhale-exhale can change how we heal, love, and lead.
Visit Anthony's website: Alchemy of Breath

We sit down with Anthony Abognano of Alchemy of Breath to unpack his facilitator training and the inner journey at its core. Anthony explains why students write autobiographies, examine birth imprints, and practice early in real-world settings, so they can hold space for grief, trauma, and even end-of-life with steadiness and compassion. We contrast count-based pranayama with surrender-led connected breathing, explore the physiology of CO2 shifts and frontal lobe quieting, and map how speaking from stillness creates safety in intense sessions. Stories weave it together: couples who defuse conflict with ten shared breaths, classrooms that settle after recess, practitioners who turn personal wounds into gifts for their communities.

Along the way, we reconnect breath to body, mind, and heart, integrating mindfulness, embodiment, and mythic frameworks like the hero’s journey. Anthony’s billion-breath vision—ten people inviting ten more across nine waves—feels less like a slogan and more like a blueprint for global nervous system care. If you’re a therapist, coach, educator, or curious breather, you’ll leave with practical ways to start: try a short connected sequence, write a few pages of your life arc, and test the ten-breath reset with someone you love.

Take a moment to breathe with us, then share this episode with one person who could use a calmer nervous system today. Subscribe, leave a review, and tell us: what changed for you after ten conscious breaths?
Support the show
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
Email: [email protected]
Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.
Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.
Each episode offers a mix of:
Practical mindfulness and meditation teachings
Conversations with respected meditation teachers, clinicians, authors, and researchers
Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change
If you’re interested in:
Mindfulness meditation for everyday life
Trauma-sensitive and compassion-based practices
Teaching mindfulness in an authentic, non-performative way
Deepening your own practice while supporting others
…you’re in the right place.
Learn more at MindfulnessExercises.com.