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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

We guide a loving kindness meditation that starts with breath and grounding, then expands goodwill from self to loved ones, to those in struggle, to difficult people, and finally to all beings. We end by returning to intention with a gentle reminder to practice in a way that feels real.

• grounding the body with breath and relaxation
• repeating simple phrases for self-compassion
• extending care to a loved one with visualization
• holding someone in hardship with steady presence
• offering goodwill to someone difficult without condoning harm
• widening the circle to everyone nearby and all beings
• returning to self, intention, and gentle consistency

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Loving Kindness, Made Simple

Joy is easy to talk about when life is smooth and brutally hard to reach when your identity breaks, your plans collapse, or fear takes over. Sean Fargo sits down with leadership coach and author Jan Hoth, the “Joy Alchemist,” to get specific about what joy really is and what it is not. 

Visit Jan's website: https://www.janjoymentor.com/

We draw a clear line between fleeting happiness and joy as a steady state of being that can hold grief, anger, and uncertainty without pretending they aren’t there.

Jan shares her own turning point from teenage depression after an injury ended her swimmer identity, and how an audacious opportunity cracked open a new future. From there we get practical: mindfulness as the gateway, “micro joy” habits you can use in minutes, and her unforgettable “Fruit Loop moment” story from a children’s hospital that became a repeatable tool for resilience. If you’ve felt stuck after divorce, job loss, burnout, retirement, or a health scare, this conversation offers grounded steps for finding possibility again.

We also go straight at toxic positivity, the signs you’re forcing a smile, and why the fastest route back to authentic joy sometimes starts with letting yourself feel the full depth of the moment. For entrepreneurs, managers, community leaders, and therapists, we explore joy as a leadership superpower that improves creativity, decisiveness, and team culture without guilt or bypassing. If this helped you, subscribe, share with a friend who needs a little light, and leave a review so more people can find the show.

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Joy Anyway, with Jan Hoath

We sit down with Susan Piver to get clear on what mindfulness trains and what awareness reveals, then we rethink what meditation is actually doing to the heart and mind. 

Visit Susan Piver's website: https://openheartproject.com/

We leave with a simpler technique, lower self-judgment about thinking, and a more realistic view of what students may experience as practice deepens. 

• mindfulness as attention training and awareness as insight 
• why awareness expands through receptivity not effort 
• simplicity in instruction and helping people discover 
• why you do not need to stop thinking 
• why meditation is bigger than self-help 
• how meditation amplifies the inner state and softens defenses 
• consistency over duration and the limits of “90-second” practice 
• a guided approach to posture plus breath plus mind 
• using silence and pacing as a teaching tool 
• eyes-open meditation for wakefulness and daily-life integration 
• attention as the most basic form of love 
• strengthening the human realm through teaching practice 
• practical tips for structuring a class and setting the room 

If you want to stay in touch, go to the Open Heart Project, sign up for her newsletter. It’s free. 

Visit Susan Piver's website: https://openheartproject.com/

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Susan Piver on Mindfulness, Meditation, & The Open Heart Project

Want a calmer mind without numbing out? We guide a focused loving kindness session that starts with the body and ends with a wider, steadier heart. You’ll relax the shoulders and face, even out your breath, and use plain, memorable phrases that shift you from tension to care in minutes. No fluff—just a clear path from self-kindness to universal goodwill, with gentle cues that make the practice accessible even if compassion feels awkward at first.

We begin by settling the nervous system so the phrases can land. Then we offer may I be well to ourselves, acknowledging any resistance and letting the words hover lightly rather than forcing a mood. From there, we bring to mind someone who naturally opens the heart and wish them well, building the muscle of sincere attention. The circle expands to neighbours and community—people you pass by every day—using phrases like may they be safe and free from suffering and may they be happy. We include friends and family, holding complexity with the reminder that everyone is doing the best they can, and then open fully to all beings with wishes for well-being, safety, happiness, and ease.

To close, we return that goodwill to ourselves, noticing changes in the body and the quality of mind. Along the way you’ll learn why grounding first matters, how short phrases can rewire reactivity, and how widening the circle prevents compassion fatigue. This is a practical, portable sequence you can use on a busy morning, a tough workday, or a quiet evening when you want to reset your center of gravity toward warmth and clarity.

If this practice supports you, subscribe for more guided sessions, share it with someone who could use a steadier breath, and leave a quick review to help others find the show. How did the phrases land for you today?

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

A Guided Journey Into Compassion And Calm

We challenge the statue myth and show how mindful movement, posture changes, and somatic awareness can deepen meditation while keeping compassion at the center. We also share a slow, heart-forward approach to loving kindness that fits real life and helps practice mature over time.

• meeting discomfort with awareness and care
• when to stay, when to move
• how to move with intention and remain present
• chairs, floor, standing and what “grounding” really means
• elements, body, and connection to earth
• slow reading and journaling loving kindness teachings
• blending mindfulness and metta in daily life
• building practice with limited time and energy
• releasing judgment and the statue myth
• closing with blessings and encouragement

I love all of you. I wish you well. Keep going.

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Mindful Movement, Somatic Presence, And Compassionate Practice

Sleepless nights often start with a simple pattern: the lights go out, and the mind lights up. We’ve been there too—replaying the day, gaming out tomorrow, and feeling tension build with every loop. In this guided conversation and practice, we unpack why bedtime worry grabs the wheel and offer a grounded antidote: a mindful gratitude ritual designed to ease agitation, slow your breath, and help you drift into restorative sleep.

We begin by naming the common culprits—planning, replaying, and the feeling of “not yet finished”—and how these habits cue the body into alert mode right when you need the opposite. Then we introduce a practical gratitude approach that avoids fluff and leans on specifics: choosing one real thing you truly appreciate, sensing it with detail, and letting that appreciation saturate your attention. You’ll hear simple, repeatable prompts to find your anchor—someone you love, the weather that lifted your mood, the quiet company of a pet—and how to notice the subtle signs of settling: a softer jaw, longer exhales, warmth in the chest.

From there, we pair thankfulness with breath using a gentle cadence that requires no counting. Each inhale welcomes support; each exhale invites release. We keep the language simple, the steps light, and the tone kind, so even on difficult nights the practice feels doable. You’ll learn to meet racing thoughts without a fight, redirecting attention toward safety and ease. By the end, you’ll have a short, compassionate bedtime ritual that tells your nervous system, for now, everything is okay.

If this practice helps, share it with someone who needs a calmer night. Subscribe for more mindful tools, leave a quick review to help others find the show, and tell us: what’s one thing you’re grateful for before you turn out the lights?

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Turning Restless Thoughts Into Restful Breath

We meditate on how gratitude feels and lives beyond polite words, asking how the heart expresses thanks and how that practice deepens love. We end with prompts to notice, act, and plan small, steady expressions of appreciation that others can feel.

• reflecting on the quote about heartfelt gratitude
• drawing personal meaning from repeated prompts
• noticing bodily signals of genuine appreciation
• naming how actions carry more weight than phrases
• exploring how gratitude nurtures trust and love
• observing how others express thanks without words
• planning future practices to anchor daily gratitude

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Gratitude Beyond Words

Start with a single breath and watch your circle of care expand. We begin by grounding the body—soft shoulders, easy belly, relaxed face—so the mind can rest, then we introduce the core loving kindness phrases: may I be well, may I be safe and free from suffering, may I be happy. From there, we guide you step by step: first offering compassion to yourself, then to someone you love, someone facing hardship, and even someone with whom you’ve struggled. Along the way we explore why intention matters more than perfect focus, how visualization can open the heart, and what it means to hold pain without rushing to fix it.

As the practice widens, we invite you to extend care to everyone nearby, to friends and family, to people you barely know, and finally to all beings across the planet—humans, animals, and the fragile web of life we share. This arc mirrors how compassion grows in daily life: it starts with a kind word to yourself, becomes patience with a colleague, and turns into a broader ethic of empathy. You’ll notice how repeating simple phrases can soften tension, ease resentment, and create room for wise boundaries. We also touch on the subtle shift from sentiment to steadiness, showing how loving kindness is less about mood and more about training attention toward care.

We close by returning to yourself with a hand on your heart, reinforcing the loop of receiving and offering. Expect a calm, clear guide that you can revisit anytime you feel tight, critical, or disconnected. If the mind wanders, that’s part of the practice—come back to breath, return to intention, and begin again. Subscribe for more guided meditations and mindful tools, share this with someone who could use a gentle reset, and leave a review to help others find a moment of kindness today.

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Kindness Begins With A Breath

We guide a gentle gratitude meditation that moves from body awareness to health, relationships, money, and a sense of safety. We close by normalising mixed feelings and inviting nonjudgmental noticing that helps gratitude grow where it was missed.

• settling the body with breath and softening
• noticing health through simple, reliable functions
• recognising care and effort in relationships
• opening to appreciation around finances without shame
• naming where safety and protection are present
• integrating insights without self‑criticism

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Experience of Gratitude

We rethink equanimity as a spacious, caring capacity that holds intensity without dulling life. We link Vedana—pleasant, unpleasant, neutral—as a direct gateway to balance, recovery, and frictionless experience across emotions and daily moments.

• equanimity not apathy or indifference
• the myth that calm cancels passion
• Vedana as the second foundation of mindfulness
• noticing feeling tone to create space
• shifting from neutralizing emotions to widening capacity
• frictionless experience and reduced defensive energy
• a working definition that includes recovery
• recovery speed as a marker of dynamic balance

Find “Quiet Strength: Find Peace, Feel Alive, And Love Boundlessly With The Power Of Equanimity” and more at Margaret’s website.

Margaret's New Book --> Quiet Strength: https://a.co/d/029xEshE

Margaret Cullen's website: https://margaretcullen.com

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Why Calm Doesn’t Mean Boring (And How Your Passion Can Stay)

We guide a short morning practice to build calm, focus, and purpose through breath, visualization, and a clear intention to care for the body while contributing to others. We reconnect with values and the quiet mystery that brightens the day when attention turns warm and present.

• deep, steady breathing to settle the body
• sensing aliveness and naming calm and focus
• visualising moments of joy ahead
• choosing simple acts of care for the body
• identifying one meaningful way to help others
• setting a fulfilling daily intention
• returning to non-judgmental awareness during stress
• reconnecting with values and hope

Want to teach mindfulness? 

Certify.MindfulnessExercises.com

Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

 • Practical mindfulness and meditation teachings
 • Conversations with respected meditation teachers, clinicians, authors, and researchers
 • Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
 • Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

 • Mindfulness meditation for everyday life
 • Trauma-sensitive and compassion-based practices
 • Teaching mindfulness in an authentic, non-performative way
 • Deepening your own practice while supporting others

…you’re in the right place.

Learn more at MindfulnessExercises.com.

Email: Sean@MindfulnessExercises.com

Morning Mindfulness For A Brighter Day

Lyt når som helst, hvor som helst

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