17 Mindfulness & Meditation Exercises

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Research consistently shows that people who are more mindful are generally happier and report less anxiety, symptoms of depression, anger, and worries. 

A higher degree of mindfulness is also associated with reduced stress and increased gratitude, hope, and vitality.

We created this collection of 17 Mindfulness & Meditation Exercises (PDF) for professionals to help others enjoy the benefits of mindfulness and create positive shifts in their mental, physical, and emotional health. 

$ 47

You will be equipped with the following tools:

  • Body Scan Meditation (+audio)

    A form of mindfulness training that teaches clients how to recognize and experience physical sensations.

  • Breathing together

    Enhance personal mindfulness practice as well as deepen interpersonal connection and empathy.

  • Cooking Mindfully

    Help your clients to develop both mindfulness and savoring skills in the context of cooking, eating, and beyond.

  • Creating Quiet Time

    Help clients incorporate quiet time into everyday life, in order to become more aware of and familiar with their internal experiences.

  • Cultivating Mindfulness through Single-tasking

    Demonstrate the illusion of multi-tasking to clients and offer concrete guidelines for them to adopt a more mindful (single-tasking) approach to life.

  • Enjoying Food Mindfully

    Practice eating tasty food in a mindful way, help to reduce emotional eating, and establish healthier food behaviors.

  • Informal Mindfulness Practices

    Cultivate mindfulness by making mindfulness part of daily life.

  • Walking Down the Street

    Help your clients experience how thoughts shape and trigger feelings, and how a negative cycle of thinking can be prevented.

  • Using Story Telling to Elicit Automatic Judgments

    Help clients become aware of the automatic tendency of their minds. A valuable starting point for introducing the value of non-judgmental awareness.

  • Three Minute Breathing Space (+Audio)

    This tool provides a direct way of coping, characterized by awareness and willingness to experience what is present.

  • Sitting Meditation (+Audio)

    This exercise is teaching the thinking mind how to perceive and provides insight into the nature and patterns of thought in general.

  • Open Monitoring Meditation (+Audio)

    The OM practice strengthens the ability to observe thoughts, feelings, and emotions, enabling individuals to more readily transform cognitive and emotional habits.

  • Mindfulness Meditation Troubleshooting Guide

    Provide an overview of and solutions to common problems and challenges that arise when your clients start to meditate or wish to continue meditating.

  • Mindful Walking (+Audio)

    Cultivate awareness of the present moment, in this case by using the feet as an anchor for attention.

  • Mindful Speaking

    Improve individuals’ communication skills through practicing mindful, purposeful speaking.

  • Mindful Listening

    Explore the concept of mindful listening by experiencing what it is like to listen to others in a mindful way and talk when others listen mindfully.

  • Increasing Awareness of Cognitive Distortions

    Help clients recognize distorted thinking and reduce the negative impact of these thinking patterns.

This pack contains the 17 highest rated mindfulness & meditation tools that our practitioners use for their own development, in coaching, for teaching, or in a therapeutic setting. Each of the tools has been created in collaboration with universities and experts around the world. 

All of the tools are rooted in science, draw from the latest research and insights from the field of positive psychology, and include references, practical advice, and a detailed description of how to use them.

Download them today to become a mindfulness & meditation expert, better help others, and grow your practice.

*Please note that these tools are also included in our Positive Psychology Toolkit.

The following experts create our tools and resources:

  • Alicia Nortje


  • Anna K. Schaffner


  • Claire Vowell


  • Elaine Houston

    B.Sc. (Hons)

  • Gabriella Lancia


  • Heather S. Lonczak


  • Hugo Alberts


  • Jeffrey J. Gaines


  • Jeremy Sutton


  • Jessica Swainston


  • Joshua Bourne


  • Joshua Schultz


  • Lucinda Poole


  • Maike Neuhaus


  • Melissa Madeson


  • Nicole Celestine


  • Oliver Page


  • Tchiki Davis


Yes, of course! While these tools were designed with practitioners in mind, they are written in an accessible way so that anyone can benefit from them.

Upon purchase, you will receive access to a .zip file containing all the tools as PDFs. If you have any difficulty accessing the tools, please contact us at info@positivepsychology.com.

This can vary a lot from one exercise to another. As a general rule, most take around 30 minutes to complete but can take longer if more reflection is required. Some tools take place over a longer period of time, such as a week.

The tools can be adapted for the self, individuals, groups, teams, and different client populations. You are free to use your own experience and expertise to adapt the tools to your own particular scenario.

Yes, but in order to promote good practice, please note that you are advised to use the tools within the boundaries of your professional expertise. For instance, if you are a certified clinician, you are advised to use the training within clinical psychology. Likewise, a school teacher may use the tools in the classroom, but it would not be advisable to use them for clinical populations.

The exercises and interventions aren’t specifically designed for any particular age group, but you can adapt any of them so that they are suitable and age-appropriate.

The vast majority are, yes. Every tool has an icon that indicates whether it has been tested at least once in a scientific study and published in a peer-reviewed journal. We always include references and credits for each tool. The tool developers are academics with scientific and experiential backgrounds.

You’re free to download these tools in PDF format and print them for your personal or professional use, such as in a coaching or classroom setting. You’re not allowed to publish these tools publicly.

Within seven days of your purchase, if you decide that the tools aren’t for you, we’ll be happy to offer a refund.

Absolutely! Send Lucy, our Practitioner Success Manager an email at lucy@positivepsychology.com and she will gladly take care of you. Alternatively, you can call us on 1-424-272-1280 (our working hours are 9am-6pm EST, Monday - Friday). We look forward to hearing from you.


  1. Tara Killen

    Thanks so much for these wonderful resources. I’m a MAPP student at University of East London & a wellness practitioner for the past 20+years. These tools are an essential part of my box of tricks when developing a program or workshop – thank you!

    Tara Killen Executive Coach

  2. Louise YT Phua

    I am impressed with the careful planning of your learning materials. I appreciate the level of research and thought that go into each tool. Highly recommended for practitioners.

    Louise YT Phua Author

  3. Mehnaz Amjad

    A client of mine, reeling under pain and grief, found ease after listening to ‘The Leaves on The Stream’ meditation and, for the first time, felt a sense of calm in many years.

    Mehnaz Amjad ACC Coach , Certified CBT Practitioner, Life Coach for Guide & Advice

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