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Lyt når som helst, hvor som helst 

Sean Fargo

Practical, trauma‑sensitive mindfulness for everyday life — and for the people who teach it. Expect grounded guided meditations, evidence‑informed tools, and candid conversations with leading voices in the field.

Hosted by Sean Fargo — former Buddhist monk, founder of MindfulnessExercises.com, and a certified Search Inside Yourself instructor—each episode blends compassion, clarity, and real‑world application for practitioners, therapists, coaches, educators, and wellness professionals.

What you’ll find:
• Guided practices: breath awareness, body scans, self‑compassion, sleep, and nervous‑system regulation 
• Teacher tools: trauma‑sensitive language, sequencing, and ethical foundations for safe, inclusive mindfulness 
• Expert interviews with renowned teachers and researchers (e.g., Sharon Salzberg, Gabor Maté, Byron Katie, Rick Hanson, Ellen Langer, Judson Brewer) 
• Clear takeaways you can use today—in sessions, classrooms, workplaces, and at home

Updated 2-3x weekly. Follow the show, try this week’s practice, and share one insight in a review to help others discover the podcast.

Explore more resources and training at MindfulnessExercises.com and the Mindfulness Meditation Teacher Certification.

Mindfulness Exercises

You don’t need a perfect mind to meditate; you need a simple place to return to. We guide a clear, down-to-earth practice for resting attention on a home base—often the breath, but just as easily a body sensation or the flow of sound—so you can meet experience without strain. Rather than chasing calm or fighting thoughts, we practice the art of beginning again: notice you’ve drifted, let go gently, and come back to one felt breath.

Sharon Salzberg's website: SharonSalzberg.com

We start by tuning the senses toward direct experience—pressure, pulsing, warmth—so the body leads and the mind can soften. Then we explore how to find the clearest spot for the breath at the nostrils, chest, or abdomen, and how quiet mental notes like rising and falling can support awareness without taking over. If the breath feels tight or loaded, we normalize choosing a different anchor that requires no effort to produce. The key is receptivity over control: you’re breathing anyway; all you need to do is feel it.

As we work with distraction, we emphasize compassion and practicality. When thoughts surge or drowsiness pulls you under, the most important moment is the next one—returning without blame. Over time this builds steadiness, reduces performance anxiety, and turns meditation into a supportive habit you can carry on a walk, in a commute, or during a stressful day. There’s nothing to manufacture and nothing to chase. Just this breath, felt fully.

If this practice helps, share it with a friend who could use a quiet anchor today. Subscribe for future guided sessions and leave a review with one insight you’re taking into your week.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Breath As Home Base (with Sharon Salzberg)

A couch, a non-alcoholic hazy IPA, and a confession: leaving the monastery wasn’t just about tacos and rules—it was about hugging family again and answering a call to serve a world on edge. What followed is a surprising arc from Spirit Rock to healthcare to a teacher training program that’s now helping seed mindfulness across the Environmental Protection Agency and beyond.

We walk through the real reasons mindfulness belongs inside complex institutions: not as a perk, but as a skills-based response to stress, climate anxiety, and high-stakes decision-making. You’ll hear how EPA leaders enrolled in our certification, why they’re inviting more colleagues, and what a mindful federal initiative could look like across agencies like the Forest Service, Housing, and even the military. The science is clear—reduced stress and anxiety, better communication, stronger resilience—and the stories show how a short practice can change a meeting, a policy conversation, or a homecoming after work.

This is a grounded look at scaling compassion without losing integrity. We talk about attention as a shared resource, how training trainers multiplies impact, and why adopting mindfulness at work naturally shifts habits at home: how we speak, what we buy and eat, and how we show up for people we love. If you care about mental health, leadership, and a more humane approach to public service, you’ll find both practical tools and a dose of hope.

If this resonates, subscribe, share the episode with someone who needs it, and leave a review with one way you’ll plant a mindful seed this week. Your practice can be the spark that lights the next room.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

From Monastery To Mindful Government

When your mind won’t slow down, the fastest way out is often through the body. We lead a steady, grounded body scan that starts at the feet and moves through contact points, face, breath, and belly—simple cues that unwind hidden effort and restore a sense of ease. No jargon, no pressure to relax; just clear guidance that helps you notice what’s real in the moment and let the rest unclench.

We begin by settling with a few deliberate breaths and feeling the feet meet the ground. That contact becomes an anchor as we explore the weight of the body, the chair and floor supporting us, and the subtle differences between pressure and lightness. From there, we map the face—eyebrows, forehead, cheeks, jaw—where stress often hides. Gentle prompts invite the eyes to rest and the jaw to loosen, while the tongue softens across the floor of the mouth. Attention then follows the breath along the nostrils, sensing cool air on the inhale and warmer air on the exhale, creating a natural rhythm that gathers focus without strain.

As the practice deepens, we highlight the power of softening the belly. Allowing the abdomen to move with the breath frees the diaphragm, steadies the heart, and tells the nervous system it’s safe to ease up. The result is a whole-body shift: less clench in the face, more space in the chest, and a quieter mind that can meet the day with clarity. If you’re looking for a practical mindfulness practice, a guided meditation for stress relief, or a nervous system reset you can use anywhere, this session meets you where you are and gives you a reliable path back to calm.

If this practice helped, follow the show, share it with a friend who could use a reset, and leave a quick review to help others find us.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Body Scan Basics

Need a reset that actually sticks? We guide a calm, clear meditation that helps you settle your body, soothe your nerves, and steady your mind—without forcing the breath or chasing silence. Starting with simple grounding, we let the body meet the seat and the floor, then gently scan attention through legs, spine, head, and face to release hidden tension and welcome ease.

As the practice deepens, we bring the hands into the experience to create reliable anchors. The left hand rests over the heart for a felt sense of warmth and care, while the right hand meets the belly to invite slower, fuller breaths. That two-point contact offers immediate biofeedback: the inhale lifts into the palms; the exhale softens the palms back into the body. It’s a practical way to stimulate the vagus nerve, reduce stress, and cultivate emotional steadiness. We talk through each cue with simple, jargon-free language so you can follow along whether you’re new to mindfulness or returning after a long day.

We close by opening attention to the whole body at once, then touch the hands together to mark the end of practice. The goal isn’t to become a perfect meditator; it’s to feel grounded, present, and kind toward yourself. If you’re looking for a short guided meditation that blends body scan techniques, breath awareness, and soothing hand-to-heart contact, this session offers a clear path back to center. Press play, breathe with us, and share how your body felt before and after. Subscribe for more grounding practices, leave a review if this helped, and pass it to someone who could use a gentle pause today.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Guided Meditation For Sensing Body, Breath, And Gentle Energy

What if your attitude is not just a mood but a biological instruction set? We take a bold tour through the Gene Keys, the system that links the 64 hexagrams of the I Ching to the 64 codons of DNA and frames your inner state as a frequency that tunes gene expression. Instead of forcing change, we look at how contemplation lifts you from shadow to gift to siddhi, with concrete examples like Gene Key 25’s journey from constriction to universal love and Gene Key 46’s shift from seriousness to delight and ecstasy. Along the way, we show how common patterns—like inadequacy morphing into control—can be transmuted into resourcefulness and genuine strength.

We also zoom out to the sweeping forecast around the 55th Gene Key, where victimization gives way to freedom at both human and societal scales. The sources point to a species-level transition from cranial thinking to solar plexus awareness between 2012 and 2027, suggesting a new baseline of emotional intelligence and coherence. That change carries dramatic implications: moving beyond hierarchy and heterarchy into synarchy, where coordinated collective intelligence operates as one, and even hinting that scarcity mechanisms like money may lose their hold as unconditional giving becomes normal.

Beyond the grand claims, we ground the practice: use your hologenetic profile to identify the keys that map your purpose, relationships, and prosperity; meet shadows with soft attention; and let frequency do the heavy lifting. We close with a paradox from the 61st and 63rd keys: the deepest truth arrives when we stop forcing answers and relax into inquiry. Listen, reflect, and test the ideas in your own life. If this conversation resonates, subscribe, share with a friend, and leave a review telling us which Gene Key you’re exploring next.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

DNA, Consciousness, And Your Hidden Map

What if the most important moment in meditation is not the breath you follow, but the instant you notice you’ve wandered—and choose to return with love? James Baraz joins us to unpack that gentle pivot, showing how a kind return trains patience, forgiveness, and steadiness in daily life. 

James Baraz's website: https://www.awakeningjoy.info/

We walk through practical instruction, the value of real silence, and how to read the room so guidance supports rather than crowds out insight.

James traces his journey from early retreats with Joseph Goldstein and time with Ram Dass to taking the teacher’s seat with humility. He shares two deceptively simple rules that shaped his path—say “I don’t know” when you don’t, and don’t fear looking foolish—and how they dissolve both imposter syndrome and inflated self-image. From there, we get tactical about secular teaching: speak in people’s own idiom, avoid trigger words without diluting meaning, and anchor practice in ethics. Integrity isn’t optional; it’s the foundation that actually calms the mind and builds trust.

We broaden the lens to social impact—climate, inequity, and the race between fear and consciousness. Mindfulness is a gateway, not a finish line. When we embody calm and care, classrooms quiet, teams soften, and communities shift. James offers an intention practice to fuel purpose, plus a reminder that transformation is real: we can rewire toward generosity, clarity, and compassion. There will be sorrow and beauty; keep turning toward the light, and let your light help others see.

If this conversation sparks something in you, share it with a friend who teaches, subscribe for more grounded practice tools, and leave a review to help others find the show. What intention will guide your next step?

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Mindfulness, Integrity, And Joy With James Baraz

A simple wooden bench beneath redwoods can teach more about mindfulness than a stack of books. Sean Fargo shares how years as a Buddhist monk distilled into one essential practice: sit at the base of a tree, feel your breath, and let nature lead. From Thai forests to a Berkeley backyard, he traces the quiet power of practicing outdoors and explains why fresh air, shifting light, and the textures of the world sharpen attention and soften judgment.

We explore a practical, element-based approach—earth, fire, air, water, and space—that makes awareness tangible. You’ll hear how to work with sun on the skin, breeze on the face, and the honest feedback of uneven ground. Sean offers simple ways to start today: eyes open or closed, sitting in a park, or taking a slow walk while sensing heel, ball, toe. For teachers, he maps out how to guide groups off Zoom and into parks, trails, and campgrounds, where presence becomes easier and distractions become part of the practice instead of problems to fix.

If you’ve wondered whether public meditation looks strange, this conversation offers permission and a plan. We talk about building resilience by staying with both pleasant and unpleasant conditions, noticing judgments, and returning to raw sensation. By the end, you’ll have a clear, friendly roadmap for bringing your practice outdoors—alone, with friends, or with a class—and a renewed trust that nature is a steady mentor when we show up to listen.

Subscribe for more grounded guidance, share this episode with someone who loves the outdoors, and tell us in the comments: where in nature do you practice mindfulness?

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Roots And Breath Outdoors

What if home isn’t a location but a feeling you can access anywhere? On a quiet stretch of California’s Central Valley, we explore how mindfulness turns a long drive into a place of safety, gratitude, and deep belonging. Instead of rushing from one address to the next, we lean into breath, body, and the living world around us—the weight of the seat, the warmth of the sun, the whisper of wind, even the tumbleweeds—and discover a home that doesn’t depend on walls.

We get honest about the old habit of racing to arrive: optimizing departure times, passing at the perfect angle, pushing for speed. Then we slow down, sense into the ground that holds us, and let presence soften the road. Through simple practices—feeling the inhale and exhale, grounding through contact points, widening awareness to include sky and land—we learn to relate to the environment as part of our inner home. Safety stops being a future destination and becomes a moment-to-moment experience in the body.

Along the way, we ask a few powerful questions: Can I be at home in my body right now? Can I trust the earth beneath me? Can I welcome the air and space around me? With each question, the heart opens to care, and gratitude naturally rises. That gratitude eases transitions—new places, uncertain paths, and the in-between miles feel less like exile and more like belonging. If you’re moving through change, traveling, or simply craving steadiness, this conversation offers a gentle map back to yourself.

If this resonated with you, follow the show, share it with a friend who’s on the move, and leave a quick review to help others find a sense of home, wherever they are.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Home Wherever You Are

What if forgiveness didn’t ask you to forget, pretend, or minimize? We open a kinder door: releasing the grip of the past without erasing it, and training attention so old stories don’t run the show. Through a grounded, step-by-step loving-kindness practice with Sharon Salzberg, we move from caring for ourselves to offering warmth to a benefactor, a neutral person, and ultimately to all beings—showing how compassion can be both steady and discerning.

Sharon's website: SharonSalzberg.com

We start by reframing forgiveness as a shift in identification, not a wipe of memory. Then we teach a simple sequence of phrases—may I be safe, be happy, be healthy, live with ease—and explain why the power lies in sincere repetition. Wandering minds are expected; the core skill is noticing, letting go, and returning. That small return mirrors forgiveness itself: again and again, we choose presence over replay.

As the circle widens, we explore the ease of offering to someone who makes you smile, the surprising depth of wishing well for a neutral person, and the humbling recognition of our shared vulnerability. Life can turn on a dime; kindness helps us meet that truth without hardening. By the end, you’ll feel how goodwill does not negate boundaries or justice—it clarifies them. Remembering remains, but resentment loosens its hold, making room for steadiness, clarity, and a more generous way to move through the world.

If this practice supports you, follow the show, share it with a friend who could use some ease, and leave a quick review to help others find it.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Forgiveness Means Letting Go, Not Pretending It Didn’t Hurt (with Sharon Salzberg)

Happiness often feels slippery—too abstract to hold, too dependent on luck or perfect circumstances. We take a different path and lay out a grounded map you can actually use. The conversation with Austin Hill Shaw centers on three core human needs that, together, create a durable sense of wellbeing: connection, contribution, and meaning. Rather than chasing a mood, we practice a rhythm that returns us to what makes life feel alive.

Austin's website: AustinHillShaw.com

We start with connection in its many layers: a kinder relationship with ourselves, a deeper bond with loved ones, and a lived sense of belonging to neighborhood and the natural world. You’ll hear how our “time traveling” minds pull us into the past and future, and how simple attention—breath, body, and presence—brings us back. From there, we turn to contribution as the desire to matter. We explore how to match your real strengths to real needs, why small acts of service change your day’s shape, and how to protect generosity from burnout with clear boundaries and honest pacing.

Finally, we unpack meaning in two parts. There’s the framework that helps life make sense—your philosophy, spiritual path, or guiding principles—and there are those ineffable moments that words can’t hold: birth, grief, awe in nature, music that cracks you open. We talk about inviting awe without forcing it, and about letting meaning guide decisions when the world feels noisy. By the end, you’ll have a simple, memorable model you can act on today: connect, contribute, and cultivate meaning. If this resonates, follow the show, share it with a friend who needs a steadier map, and leave a quick review telling us which pillar you’re working on next.

Support the show

Add your 5‑star review — this really helps others find us. 
 
Free Mindfulness Exercises: MindfulnessExercises.com
 
200 Guided Meditation Scripts: Scripts.MindfulnessExercises.com
 
Certify To Teach Mindfulness: Certify.MindfulnessExercises.com
 
Work with Sean Fargo: Sean.MindfulnessExercises.com/
 
Reduce Chronic Pain: Pain.MindfulnessExercises.com
 
Email: Sean@MindfulnessExercises.com

Breath As Home Base (with Sharon Salzberg)

Lyt når som helst, hvor som helst

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