Free Mindfulness Courses Online

Free Mindfulness Courses Online

Free Mindfulness Courses Online

Free Mindfulness Courses Online

I was looking for some internet resources about mindfulness and mindful meditation, and I came up with the idea to compile a list of Free Mindfulness Courses Online, that you, my readers, can start using immediately.

I hope you find these free mindfulness resources beneficial to your journey.

Also, don’t forget to download the new updated version of my Mindful Meditation book at a massively discounted price here I totally appreciate your support!

Free Mindfulness Courses Online

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment…” – Jon Kabat-Zinn

1. The Free Mindfulness Project

The first no-cost resource I want to mention is The Free Mindfulness Project.

It is home to an increasing collection of free-to-download mindful meditation and mindfulness exercises.

The aim of The Free Mindfulness Project is to supply access that is free and simple to mindfulness meditation exercises by inviting the wider mindfulness community to share their resources here. Interest in mindfulness resources is clearly growing, and in May 2015 the website surpassed 500,000 visits!

The site has lots of free meditations that fall into the following categories:

Mindfulness of breath

These short mindfulness exercises revolve around bringing awareness to your breathing. As something that we are doing all of the time, observing our breath helps us stay in the present moment and practice being mindful.

Brief mindfulness practices

Body scan

Body scan meditations invite you to move your focus of attention around the body, being curious about your current experience and observing any sensations that you become aware of.

Sitting meditations

Sitting meditations often use the breath as the central focal point of the practice. At times they integrate awareness of sounds, somatic sensations, thoughts or feelings.

Mindful movement

Mindful movement exercises incorporate some form of intentional movement such as yoga, tai chi, walking, or just stretching. The intention in this case is often to focus on the breath and body, noticing sensations in moments of stillness and moments of movement.

Guided imagery

Self Guided Mindfulness Exercises

Sometimes we wish to practice a mindfulness meditation of our choosing without any direction. These free meditation audios begin and end with the sound of a bell ringing, to orientate you to the practice and to signify the end of the meditation.

So, find the free meditation practices here

2. Palouse Mindfulness – Free Online MBSR Course

Palouse Mindfulness at

There is a wealth of content on this site free. Much of the material is organized around the eight-week course (see MBSR “At a Glance”), and includes Guided Mindfulness Practices, as well as practice guides, videos and writings.

Free Mindfulness Courses Online. The free Online Mindfulness Based Stress Reduction course contains a very good Introduction to Mindfulness, and the Resources page provides a number of other resources, including information about Scientific Research documenting the effects of mindfulness meditation, Training Centers for further training in mindfulness, and Graduate Readings from the monthly MBSR Graduate meetings.

Here are the contents of the free eight-week mindfulness program.

Introduction Introduction / Getting Started / MBSR Manual

Week 1 Simple Awareness
Introduction to the Body Scan

Week 2 Attention & The Brain
Introduction to Sitting Meditation

Week 3 Dealing with Thoughts
Introduction to Yoga – Yoga 1

Week 4 Stress: Responding vs. Reacting
STOP: One-Minute Breathing Space and Yoga 2

Week 5 Dealing with Difficult Emotions/Sensations
RAIN (Recognize/Accept/Investigate/Non-identify)

Week 6 Mindfulness and Communication
Mountain Meditation and Lake Meditation

Week 7 Mindfulness and Compassion
Lovingkindness Meditation

Week 8 Conclusion
Developing a practice of your own

Get it here

3. UCLA Mindful Awareness Research Center

The UCLA Mindful Awareness Research Center offers a free mindfulness course online. It consists of guided meditations that you can download at no cost at all. These are the following:

Title Length
Breathing Meditation 5 mins
Breath, Sound, Body Meditation 12 mins
Complete Meditation Instructions 19 mins
Meditation for Working with Difficulties 7 mins
Loving Kindness Meditation 9 mins
Body and Sound Meditation 3 mins
Body Scan Meditation 3 mins
Body Scan for Sleep 12 mins

Download these free meditations here

If you want to get your own guided meditation CDs by the master Jon Kabat-Zinn click here: 

4. Mindfulness: Finding Peace in a Frantic World

All of the Free Mindfulness Courses Online on this webpage were taken from the book ‘Mindfulness: Finding Peace in a Frantic World’. The book contains the complete 8 week mindfulness course developed at Oxford University.

The sound files listed on can take a couple of seconds before they load and begin to play.

Here is the free audios you get:

The Chocolate Meditation

Linking with your senses is among the core benefits of Mindfulness meditation. Many conventions use nuts or fruit as the focus for a meditation on the senses of touch, smell and taste. So we developed a meditation predicated on chocolate but you can use any food at all. Why not do it now by clicking on the link (photo or headline)?

All the meditations on this particular page are taken from our novel ‘Mindfulness: Finding Peace in a Frantic World’. The publication comprises the entire 8 week mindfulness lessons developed at Oxford University.

Mindfulness Meditation of the Body and Breath

Every meditation convention begins with day-to-day practices that help concentrate a scattered thoughts. An excellent way of doing this is to concentrate on one item that is always with you: the movement of the breath within the body. This eight-minute meditation is a brilliant introduction to Mindfulness. It’ll start the method of putting you back in charge of your own life. All the meditations on this page are taken from our book ‘Mindfulness: Finding Peace in a Frantic World’. The book includes the entire 8 week mindfulness lessons developed at Oxford University.

Thumbnail Carolinas PicThe Befriending Meditation

When life really starts to get you down…. When you are feeling angry, lost or alone… When you feel close to despair… When you believe you’re your own worst enemy… The Befriending Meditation is here for you.

Sounds and Ideas Meditation

Sounds are as compelling as thoughts and immaterial and open to interpretation. Because of this, the Thoughts and Sounds Meditation is my personal favourite as it elegantly reveals how the mind conjures up notions that may easily lead us astray. When you realise this – deeply in your heart – then a great many of your troubles will only evaporate before your eyes. All of the meditations on this page are taken from our publication ‘Mindfulness: Finding Peace in a Frantic World’. The novel includes the complete 8 week mindfulness course developed at Oxford University.

Three Minute Breathing Space

This is a mini-meditation that can put you back in charge of your own life when it starts to fall between your fingers. It acts as a bridge between the longer, formal meditations detailed in our book Mindfulness along with the requirements of everyday life. All of the meditations on this page are taken from our novel ‘Mindfulness: Finding Peace in a Frantic World’. The publication features the entire 8 week mindfulness course developed at Oxford University.

Quiet Meditation (with bells at 5, 10, 15, 20 and 30 mins)

There comes a point when it is time to proceed from the prescriptive sound meditations in our book Mindfulness (and from MBCT and MBSR in general). Mindfulness meditation is about monitoring the ideas as they appear in your mind before breaking up away again and sitting quietly. This sound track can help you along this route. It’s pure silence interspersed with mellow bells at 5, 10, 15, 20 and 30 minutes to mark the time. It will help boost your self-confidence and help you to pace yourself as you slowly learn to meditate without guidance. It is the perfect end note (and accompaniment) to our novel Mindfulness: Finding Peace in a Frantic World. We wish you luck as you continue on your journey.

All these are listed here

More Resources

Best Free Guided Meditations on YouTube

Best Online Meditation Course

[su_note note_color=”#F4C260″ text_color=”#000000″ radius=”1″]Mindful Meditation


[su_note note_color=”#F4C260″ text_color=”#000000″ radius=”1″]Great Collection of Inspirational Quotes


Is there anything you would like me to add to Free Mindfulness Courses Online?



  1. jennifer

    Hello. Thank you for this great list of resources. It helped a lot.
    I’m interested in your e-book ‘Mindful Meditation’. Is it too basic? I’m new to mindfulness, but have some experience with meditating. Is this e-book for me?

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