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Popular Articles

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Happiness is An Attitude

Guide to How to Set Achieveable Goals

Catastrophe? Or Inconvenience?

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Loving Kindness Meditation

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Lies You Were Told

Choosing Happiness

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Closing Your Eyes
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Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

  • Start with the Understanding Mindfulness audios to learn about mindfulness.
  • These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
  • The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
  • The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
  • The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
  • Mindfulness can be done throughout the day in the many different activities of the day. This exercise is to focus fully on the experience of closing your eyes and noticing all the different aspects of the experience.
  • For this exercise, you can use this method in different situations such as sitting in a quiet room or sitting outside in the sun.

Next Exercise

Transcript of Audio:

Close your eyes and allow yourself to be fully aware of what you experience. Notice the muscles involved when you close your eyes. Notice the blackness. Perhaps you see different colors in the blackness. Notice the movement of those colors and how they merge with one another. Let yourself be aware of your other senses as you close your eyes. Notice what you hear. Notice the sensations that you feel. Let yourself fully immerse in this moment. As you do, you may notice layer upon layer of experience. You may hear more distant sounds or sounds that you never really noticed before. You may notice a variety of sensations whether it is the feel of the chair you are sitting in or whether it is the feel of the air around you. Let yourself notice each layer of experience.

Mindfulness and Relaxation Methods
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