Below is the first mp3 audio exercise in a guided series of mindfulness strategies designed to assist in distress tolerance and reduction. This exercise is an introduction to mindfulness mp3.

Recent research indicates that with as little as 20 minutes of mindfulness practice daily the brain actually changes. With frequent practice, the part of the brain that sends messages of anxiety and distress slows down, and the part that sends messages of calmness and comfort to the body becomes more active. So mindfulness is not just a sugar pill, it actually does make a difference.

You don’t have to do it all the time, but once you practice some of the strategies we have made available on this website then you can adjust and modify them, or make up your own, and incorporate them into your daily routine. Like any new skill, they need to be practised, and it is best to practice them BEFORE you really need them so that they are familiar to you.

Introduction to mindfulness mp3

Please feel free to download the MP3 for your own personal use.

Exercise 1: Introduction to mindfulness


Other mindfulness exercises


Get the mobile version

The mindfulness exercises are one of the features available in the free Living Well App for iPhone and Android. Be mindful anywhere, anytime.



  1. Comment by sgep

    sgep Reply June 20, 2014 at 4:02 pm

    I like the recording and would like to keep it however the download option only opens a new tab and plays the track – it will not allow me to save it. I’ve checked my internet settings but I can’t find any issues. Is there another way for me to get the recording?

    • Comment by Jess [Living Well Staff]

      Jess [Living Well Staff] Reply June 20, 2014 at 4:03 pm

      Thanks for your question, and I am so pleased you have found the mp3 useful. To download it to your computer, right-click on the link to the file and select *Save target as.* The exact wording may differ depending on what browser you are using.

  2. Comment by Paula

    Paula Reply June 20, 2014 at 4:08 pm

    Falta o áudio em português para ser 5 estrelas! O que é uma pena, pois é excelente material como tarefa para alguns coachee. Mesmo assim agradeço este material!!
    Paula Di Paula

    • Comment by Jess [Living Well Staff]

      Jess [Living Well Staff] Reply June 20, 2014 at 4:08 pm

      Thanks for your kind words. You are right, it would be great if we could have these exercises recorded in other languages! We wish so too!

  3. Comment by A Nutt

    A Nutt Reply June 20, 2014 at 4:31 pm

    I would love the audio transcript for the mp3’s as I would like to read them to my clients, playing the audio during group is not as personal as I’d like.

    • Comment by Jess [Living Well Staff]

      Jess [Living Well Staff] Reply June 20, 2014 at 4:32 pm

      We are pleased that you have found the mindfulness exercises useful. We have included a PDF worksheet for each mindfulness exercise. Although the attached worksheets may not be an exact transcript of the mp3 audio file, they will hopefully provide sufficient material for reading and adapting to the groups needs. All the best from the team at Living Well.

      • Comment by Randa chlala

        Randa chlala Reply September 2, 2015 at 2:14 pm

        I am very excited to find your pdf version, could you help me locate it or link me. Thank you

        • Comment by Jess [Living Well Staff]

          Jess [Living Well Staff] Reply September 3, 2015 at 8:07 pm

          Hi Randa,
          Thanks for your comment. I just added a PDF of this recording, you can download it here.
          Cheers ^_^

  4. Comment by Onze

    Onze Reply April 21, 2015 at 2:30 pm

    I cannot install the android app on the Samsung Note 4 with android version 4.4 even though the app says version 3.0 and up is compatible.

  5. Comment by Niasa

    Niasa Reply May 1, 2015 at 6:33 pm

    Hi, this recording was perfect, I really appreciate your group.
    I have a request, Could you please put the pdf of the mp3 for download too, because I cannot understand some words,
    Thank you

  6. Comment by Mouawya

    Mouawya Reply June 21, 2015 at 3:04 am

    I am suffering of severe unwanted thoughts in a certain time of a day, and on daily basis, and caused by nothing – I will start practicing mindfulness through your website, and I am positive that it would be the start of my cure against those terrible thoughts

  7. Comment by Cecilia

    Cecilia Reply August 8, 2016 at 3:01 pm

    El archivo a descargar dice que el mismo es en ESPAÑOL, pero tanto online como al descargarlo, el audio es en INGLÉS.

    • Comment by Jess [Living Well Staff]

      Jess [Living Well Staff] Reply August 19, 2016 at 11:37 am

      Hi Cecilia,
      I’m so sorry for the confusion. We offer an automatic translation of our pages to several languages, but out website is primarily in English, as we are based in Australia.

      I know this does confuse people who come to our translated site. Unfortunately the only way we can fix this is to remove the translation, but I hope the rest of the site is helpful enough.

  8. Comment by Massimo

    Massimo Reply August 10, 2016 at 4:43 am

    Buonasera volevo chiedere cortesemente se le registrazioni e i file pdf ci sono anche in italiano?
    Complimenti per la splendida iniziativa

    • Comment by Jess [Living Well Staff]

      Jess [Living Well Staff] Reply August 19, 2016 at 11:33 am

      My apologies Massimo, we only have the mp3s and pdfs in English.

      We offer an automatic translation of our pages to several languages so I know this can be confusing,

      If you are visiting the Italian translation of our pages, you can create a PDF of them by clicking the “Print PDF” link in the upper right corner. Unfortunately this is for the pages themselves only, and does not include the linked documents.

  9. Comment by Gabriela

    Gabriela Reply October 19, 2016 at 2:41 am

    Hi, why can’t I download the mp3? The links all have a dash on them and there is no “save target as” option. Can someone help? Thanks!

    • Comment by Jess [Living Well Staff]

      Jess [Living Well Staff] Reply October 20, 2016 at 5:57 pm

      Hi Gabriela,
      Thanks for your comment. The download links have been fixed and should now work again. Just click on it as you would a regular link.

      • Comment by Gabriela

        Gabriela Reply October 25, 2016 at 10:13 pm

        Yes it’s working now! Thank you very much!

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