--- title: Mindfulness & Meditation description: This topic covers the practices of focused attention and non-judgmental awareness. Learners will understand the neurological benefits of mindfulness and how to practice various meditation techniques to reduce stress and improve emotional regulation. category: health-medicine subcategory: health-and-wellness difficulty: beginner, intermediate, advanced url: /subject/mindfulness-and-meditation --- # Mindfulness & Meditation This topic covers the practices of focused attention and non-judgmental awareness. Learners will understand the neurological benefits of mindfulness and how to practice various meditation techniques to reduce stress and improve emotional regulation. ## Available Resources 1 Videos • 3 Books • 5 Courses • 4 Websites ## Websites ### 1. Wildmind Bodhipaksa's meditation site, with staged written instruction for mindfulness of breathing, lovingkindness, walking, mantra, and the six element practice, plus posture guidance and troubleshooting articles. Free to read; courses and the app require support or subscription. **Difficulty:** Beginner | **Price:** Free **Link:** https://www.wildmind.org **Tags:** meditation-instruction, buddhism, metta, breath-meditation, beginner-practice ### 2. UCLA Mindful Awareness Research Center UCLA Health's Mindful Awareness Research Center offers free guided meditation recordings in several languages, from three-minute breathing practices to body scans and sleep meditations. Gives beginners research-backed practices for reducing stress and improving attention. **Difficulty:** Beginner | **Price:** Free **Link:** https://www.uclahealth.org/marc **Tags:** mindfulness, guided-meditation, stress-reduction, sleep, attention ### 3. insighttimer.com Insight Timer is a meditation app and website offering thousands of free guided meditations, talks, mindfulness courses, and sleep sounds from a wide range of teachers. It also includes a customizable meditation timer for unguided practice and community features. **Difficulty:** Intermediate | **Language:** English | **Price:** Free **Link:** https://insighttimer.com **Tags:** websites, health-medicine, meditation ### 4. mindful.org Mindful.org is a resource hub offering practical guidance on mindfulness and meditation, with articles, expert tips, guided meditations, videos, and science-backed insights to help integrate mindful practices into daily life. **Difficulty:** Intermediate | **Language:** English | **Price:** Free **Link:** https://mindful.org **Tags:** websites, health-medicine, health-and-wellness ## Courses ### 1. Free Mindfulness Course Learn mindfulness and meditation techniques for wellbeing & peak performance with this free course from Monash University. **Difficulty:** Beginner | **Price:** Free **Link:** https://www.futurelearn.com/courses/mindfulness-for-wellbeing-and-peak-performance **Tags:** mindfulness, stress-management, wellbeing, meditation-practice, mooc ### 2. 10-Day Vipassana Course Learn Vipassana meditation techniques in a free 10-day course taught in the tradition of S.N. Goenka. Find a course near you! **Difficulty:** Intermediate | **Price:** Free **Link:** https://www.dhamma.org/en/courses/search/ **Tags:** vipassana, silent-retreat, goenka, anapana, meditation-retreat ### 3. Mindfulness-Based Stress Reduction (MBSR) Learn Mindfulness-Based Stress Reduction (MBSR) techniques based on Jon Kabat-Zinn's program to reduce stress and improve well-being. **Difficulty:** Beginner | **Price:** Free **Link:** https://palousemindfulness.com/ **Tags:** mbsr, stress-reduction, body-scan, guided-meditation, mindful-yoga ### 4. Meditation and Mindfulness Rice University's five-module introduction to mindfulness, combining video lectures, readings and guided meditations. Covers attention training, body awareness, and how thoughts and emotions arise, so you can establish and sustain your own daily sitting practice. **Difficulty:** Beginner | **Language:** English | **Price:** Free **Link:** https://www.coursera.org/learn/foundations-of-mindfulness **Tags:** courses, health-medicine, meditation ### 5. The Science of Well-Being **Author:** Laurie Santos Yale course taught by Laurie Santos on the psychology of happiness, covering common misconceptions about what makes people happy, cognitive biases behind them, and evidence-based practices such as gratitude, savoring and exercise. Learners complete weekly rewirement exercises and build one sustained wellness habit. **Difficulty:** Beginner | **Language:** English | **Price:** Free **Link:** https://www.coursera.org/learn/the-science-of-well-being **Tags:** positive-psychology, happiness, well-being, habit-formation, behavior-change ## Videos ### 1. Jon Kabat-Zinn Guided Mindfulness Meditation A 2007 Google talk in which Jon Kabat-Zinn explains what mindfulness is, the research behind MBSR, and how attention training affects stress and health, interspersed with short guided sitting practice and audience questions. **Difficulty:** Beginner | **Price:** Free **Link:** https://www.youtube.com/watch?v=3nwwKbM_vJc **Tags:** mindfulness, mbsr, stress-reduction, guided-meditation, attention-training ## Podcasts ### 1. 10% Happier with Dan Harris **Author:** 10% Happier Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris. **Difficulty:** Beginner | **Language:** en | **Price:** Free **Link:** https://www.danharris.com **Tags:** meditation, mindfulness, stress-reduction, podcast, buddhism ### 2. Secular Buddhism **Author:** Noah Rasheta Weekly podcast by Noah Rasheta presenting Buddhist philosophy without supernatural claims, covering impermanence, non-self, the Four Noble Truths, mindfulness and compassion in short episodes. Listeners understand core Buddhist concepts and how they are applied to everyday emotional life. **Difficulty:** Beginner | **Language:** en | **Price:** Free **Link:** https://secularbuddhism.com **Tags:** secular-buddhism, buddhist-philosophy, mindfulness, impermanence, four-noble-truths ## Books ### 1. The Miracle of Mindfulness **Author:** Thich Nhat Hanh Thich Nhat Hanh's short manual on bringing awareness to ordinary activity such as washing dishes, walking, and breathing. Includes practical exercises and a commentary on the Sutra of Mindfulness, giving you a framework for informal daily practice. **Difficulty:** Intermediate | **Language:** English | **Price:** Paid **Link:** https://www.amazon.com/dp/0807012394?tag=edmonddante07-20 **Tags:** books, health-medicine, meditation ### 2. Wherever You Go, There You Are **Author:** Jon Kabat-Zinn Short chapters introducing mindfulness as everyday attention rather than a technique, written by the founder of MBSR. Readers finish with a practical vocabulary for formal sitting practice and for bringing awareness into ordinary daily activity. **Difficulty:** Intermediate | **Language:** English | **Price:** Paid **Link:** https://www.amazon.com/dp/0749925485?tag=edmonddante07-20 **Tags:** books, health-medicine, health-and-wellness ### 3. 10% Happier **Author:** Dan Harris A news anchor's first-person account of panic on live television and the skeptic's route into meditation that followed. Useful for readers who want the case for practice without religious framing, plus a realistic picture of early progress. **Difficulty:** Intermediate | **Language:** English | **Price:** Paid **Link:** https://www.amazon.com/dp/1444799053?tag=edmonddante07-20 **Tags:** books, health-medicine, health-and-wellness --- *This content is part of Dantes.io - Your Treasure Map to Knowledge* *Curated by humans at Dantes.io. Personal study use welcome; republishing this curation requires permission (team@dantes.io).* View this page online: https://dantes.io/subject/mindfulness-and-meditation