subjectId: 690683

Further Reading

Mindfulness Defined By The Greater Good Science Center 

What is MIndfulness? By

Mindfulness and Mental Health By Sona Dimidjian 

Strengthening Attention By Amishi P. Jha

Dharma for Times of Global Trauma By Tara Brach


Welcome to the Mindfulness Resources Guide!

“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love.”
– Thich Nhat Hanh


What is Mindfulness? ​
Mindfulness is the practice of maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. To be mindful is to be aware and awake to the present moment, not overly reactive or overwhelmed by what's going on around us 

Life can be overwhelming. Mindfulness practices can provide great tools to help you learn to accept, manage, and respond, rather than react, to negative emotions. Mindfulness will not get rid of our negative emotions, instead it calls us to pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. Mindfulness teaches that our emotions can be useful, not overwhelming or destructive.

Although it has varied religious roots (most notably arising out of Buddhist tradition), a secular mindfulness practice has recently entered the Western mainstream, thanks in part to the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he founded in 1979 at the University of Massachusetts Medical School. Since then, mindfulness research has expanded greatly, with thousands of studies documenting the physical and mental health benefits of mindfulness and MBSR practices.

On this guide you'll find materials and resources that can be used as a jumping off point for further mindfulness research 

What is Mindfulness? - Jon Kabat-Zinn

How Mindfulness Can Help You to Live in the Present

Mindfulness Meditations, Practices and Exercises

When it comes to mindfulness, there isn't much we need to get started. Mindfulness practices are available to us at any moment, whether through meditations, body scans, breathing exercises or additional mindful activities. Mindfulness is a natural quality that we all possess, and with practice, grow more capable of exercising.

When we practice mindfulness, we practice the art of slowing down and making space for ourselves to think and react in ways that serve our present moment. Mindfulness can be cultivated through formal meditation, but this is not the only or even the most beneficial way to practice. As Jon Kabat-Zinn emphasized, "It's not really about sitting in the full lotus, [pretending you’re a statue] in a British museum, it's about living your life as if it really mattered, moment by moment by moment by moment." 
Here are a few examples of what a mindful meditation practice could look like for you:

The Power of Mindfulness: What You Practice Grows Stronger


Stop what you are doing; put thngs down for a minute
Take a few deep breaths. 
Observe your experience just as it is. Notice your thoughts, emtions and body.
Proceed with something that will support you in the moment: talk to a friend, have a cup of tea, do some stretches 

The S.T.O.P. Practice: Creating Space Around Automatic Reactions By: Rhonda Magee


Recognize what is happening;
Allow the experience to be there, just as it is;
Investigate with interest and care;
Nurture with self-compassion.

Body Scan Meditation

How to Do a Body Scan Meditation (and Why You Should) Source:

Beginner’s Body Scan Meditation By: Elaine Smookler

Body Scan Meditation Source: Greater Good in Action

The Body Scan (10 Minutes) Source: Dr. Elisha Goldstein

Mindful Walking

A mindful walking practice gives us the opportunity to bring our full awarness to an everyday activity and guide ourselves out of the distracted autopilot we live in throughout much of our day. 

6 Ways to Enjoy Mindful Walking By Christopher Willard

Walking Meditation Source: Greater Good in Action

Thich Nhat Hanh on Walking Meditation Source:

Mindfulness Journaling

Mindful Breathing

5 Mindfulness Breathing Exercises You Can Do Anywhere, Anytime By: Maggie Seaver
Guided Breathing Practices

Mindful Breathing Meditation Source: Greater Good in Action

Mindful Breathing: Progressive Muscle Relaxation Source: American Lung Association

5 Minute Breathing Exercise Source: MindfulPeace

Box Breathing: Practice Breathwork for Focus and Anxiety Source: Headspace

Guided Meditations

Free Guided Meditations
From UCLA Mindful Awareness Research Center

Guided Meditations
From international meditation teacher, Tara Brach 

Free Guided Meditaion Practices
From UC Berkley's Greater Good Science Center

Free Guided Practices
From Dr. Kristin Neff's Self-Compassion Guided Practices and Exercises

10-Minute Meditation For Stress

10 Minute Mindfulness Guided Meditation

Morning Guided Meditation

Meditation to Calm TEST ANXIETY | 10 Minute Daily Routines

Mindfulness Bell | Guided Meditation

Table of Contents

Mindfulness Book Resources

Mindfulness: General

Mindfulness & the Brain

Mindfulness & Coping Skills

Mindfulness & Meditation

Mindfulness & Self-Compassion

Mindfulness & Teaching and Learning


Search for Articles

Peer Reviewed Articles

Williams, J. M. G., & Kabat-Zinn, J. (2011). Mindfulness: diverse perspectives on its meaning, origins, and multiple applications at the intersection of science and dharma. Contemporary Buddhism, 12(1), 1–18.

Whitfield, Tim, et al. (2022). The Effect of Mindfulness-based Programs on Cognitive Function in Adults: A Systematic Review and Meta-analysis. Neuropsychology Review, 32(3), 677–702.

Garmaise-Yee, J. & LeBlanc, R. (2022). Reducing Stress and Increasing Mindfulness in Nursing Students: An Online Mindfulness Intervention Study. Nursing Education Perspectives, 43 (6), 375-377

Bamber, M.D., & Morpeth, E. (2019). Effects of Mindfulness Meditation on College Student Anxiety: a Meta-Analysis. Mindfulness, 10(2), 203–214.

Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156

Goldberg, Tucker, et al. (2018). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52–60.

Goyal, Singh, S., et al. (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 174(3), 357–368.


Wake Me Up – “Wake Me Up is a one-of-a-kind podcast that uses mindfulness, meditation, and motivation to start your day on a positive note. It's the ultimate morning routine podcast. Change your life by changing how you start the day.”  
Untangle – “Untangle, is the podcast from the 5-star app, Meditation Studio and Muse, the Brain Sensing Headband. Experts and ‘real people’ share stories about how mindfulness practices have changed their lives. Hear experiences from business leaders, psychologists, neuroscientists, nutritionists, authors, mindfulness teachers, storytellers and more.”  
On Being with Krista Tippett – “Groundbreaking Peabody Award-winning show about the big questions of meaning — spiritual inquiry, science, social healing, and the arts. This mindfulness podcast talks about some of the most animating questions at the core of our lives, such as what it means to be human and how people really want to live their lives. These questions are explored in a rich and complex manner and applied to our 21st-century lives.”  
Mindfulness Meditation Podcast – “Every week, the Rubin Museum presents a live Mindfulness Meditation session inspired by a different work of art from the Rubin Museum’s collection and led by a prominent meditation teacher.”
10% Happier Podcast – “10% Happier is hosted by Dan Harris, the “New York Times” bestselling author of the book with the same name. This mindfulness podcast addresses a clear, simple approach to meditation alongside some of the most respected meditation teachers in the world. It is great for skeptics and created to help listeners keep it going.”

Streaming Video Resources

Donnelly, Laurie, et al. Mindfulness Goes Mainstream. Public Broadcasting Service (PBS). 2017.

Is Meditation the Medicine of the Mind? Cinetic Rights Management LLC. 2009.

On Meditation. Cinetic Rights Management LLC. 2015

"Meditation: Can it Really Change You?" Catalyst, season 17, episode 17, Australian Broadcasting Corporation. 2016.

Siegel, Ron. Mindfulness Informed Psychotherapy. Milton H. Erickson Foundation. 2016.

Mindfulness: A New Therapeutic Pathway? France Television Distribution. 2017.

​Online Video Resources

Ambo, Phie. Free the Mind. Danish Documentary Production. 2012

MacGowan, Paul. A Joyful Mind.Open Mind Media. 2016

Robinson, Paul. Mindfulness. Positive Revolution Films. 2020

Long, Russel. Room to Breathe. Sacred Planet Films. 2013

How to Tame Your Wandering Mind

How Mindfulness Changes the Emotional Life of our Brains

Puddicombe, Andy. All It Takes is 10 Mindful Minutes. TEDx Talk, 2013

Gumina, Carmen. Why Mindfulness is Essential for our Students Today. TEDx Talk, 2018

Britton, Willoughby. Why A Neuroscientist Would Study Meditation. TEDx Talk, 2011

Bouskill, Kathryn. The Unforeseen Consequences of a Fast-Paced World. TEDx Talk, 2019

Iyer, Pico. The Art of Stillness. TEDx Talk, 2014

Sister True Dedication. 3 Questions to Build Resilience -- and Change the World. TEDx Talk, 2021

University of Miami Mindfulness Offerings

University of Miami Libraries’ Mindfulness Programs - "The University of Miami Libraries offers introductory mindfulness sessions for health and well-being. These 45-minute online sessions introduce the fundamentals of mindfulness meditation and movement with periods of guided practice and opportunities for reflection and questions."

University of Miami Libraries’ Meditation Room - "The Meditation Room is a dedicated space in the library that exists for the purposes of meditation, prayer, contemplation, and reflection by individuals or small groups. It is located in Richter Library, 2nd Floor, Rm 215 E." 

UMindfulness (College of Arts and Sciences) - "An inter-disciplinary collaboration across the University of Miami that brings together cutting-edge brain research and mindfulness/contemplative practice training"

Mindfulness in Law Program (School of Law) - "Led by professor Scott Rogers as a part of the University of Miami School of Law. The Mindfulness in Law program helps law school students, faculty and administrators at Miami Law and across the country incorporate mindfulness practices into their law school ciriculum and experience"

Mindfulness Apps

Oak: Meditation and Breathing - Offers guided breathing and breathwork exercises. With individualized meditations and calming soundscapes, Oak provides support for your meditation practice.
Cost: Free

Smiling Mind - Developed by psychologists and educators to assist people in dealing with the pressure, stress and challenges of daily life. The Smiling Mind app offers many free guided meditations and mindfulness programs. 
Cost: Free

Plum Village: Zen Meditation - Features guided meditations and other mindfulness practices offered by Zen master Thich Nhat Hanh and his monastic community
Cost: Free

Insight Timer - Offers guided meditations and talks by the world's top meditation and mindfulness experts. Great for beginners and experienced practitioners.
Cost: Free basic access, with premium plans available for $59.99/year, or $9.99/month

The Mindfulness App - With hundreds of meditations and mindfulness courses, The Mindfulness App is a great place for beginners to get started in their mindfulness practice.
Cost: Free basic access, with premium plans available for $59.99/year, or $9.99/month 

Shine: Calm, Anxiety, & Stress - Founded by two women of color, Shine is a meditation and mental wellness app that offers daily guided meditations, self-care courses, virtual wellness workshops and more. 
Cost: Free basic access, with premium plans available for $69.99/year or $14.99/month 

Contact Information

This guide is maintained by the following individual(s):

To recommend resources to add to this guide, or books or films for the Libraries to purchase, please email Nyabi Benjamin at: