Therapy method · Free exercises
Mindfulness — an introduction and free audio exercises
You do not need to read a single book to get started with mindfulness. Here you will find a short introduction — and six free guided audio exercises recorded by our psychologists, ready for you to press play.
6 free audio exercises · 15–25 min a day for about 8 weeks brings results · No sign-up needed
What is mindfulness?
From meditation tradition to evidence-based method
Mindfulness has its roots in Eastern meditation traditions and has been practised for millennia. As a modern, secular method it had its breakthrough in 1979, when Jon Kabat-Zinn at the University of Massachusetts distilled the active core of meditation into the programme Mindfulness-Based Stress Reduction (MBSR) — without the religious content.
At its core, it is training in being present in the moment — kindly, curiously and without judging what you experience. That sounds simple, but it is a skill that has to be trained: the ability to notice thoughts and feelings without automatically being swept along by them. In psychology this is called decentering, and it is one of the most effective mechanisms in modern therapy.
Today, mindfulness is an integrated part of several evidence-based forms of therapy — most directly in MBCT, which combines the method with cognitive therapy to prevent relapse into depression, but also as an element of ACT and CFT (pages in Danish). Research shows good results for stress, anxiety and recurrent depression in particular — and below you can get started with our free guided exercises.
A short introduction
Observe what you are sensing — right now
At its heart, mindfulness is simple: you direct your attention to what you are sensing right now — your breath, your body, the sounds around you. Along the way you will lose concentration and start thinking, analysing or daydreaming. That is not a mistake; it is normal and part of the exercise. When you notice it, you simply — and kindly — return.
Yes, mindfulness is a form of meditation — but not all forms of meditation are mindfulness. And you can practise anywhere: in the office behind a closed door, on a mat at home, or in a peaceful spot in nature. Environments with fewer sensory distractions simply make it easier.
Video: A short introduction to mindfulness.
How to get started
Guided exercises are the easiest way to start
Start with a guided audio exercise, in which a voice instructs you along the way — where to hold your attention, and when to let go of an analysis. Choose an exercise and a voice that challenge you just enough, and feel free to switch to another next time.
Once you have got a feel for it, aim for an exercise of around 15–25 minutes and repeat it daily. Most research is based on 15–25 minutes a day for about 8 weeks — after which the heightened awareness begins to change the way you handle inner experiences.
Free audio exercises
Press play — and enjoy
The recordings are in Danish — for English alternatives, see the note below. Start with "The observing self" and "Short body scan" a couple of times a day, then move on to the slightly longer exercises such as "Let go of your thoughts by the river".
The observing self (short)
A good first exercise — short and simple.
Short body scan
Feel your way through the body — also a good place to start.
Mindfulness of the breath (short)
The classic breathing exercise in a short version.
Mindfulness of the breath
The full version — for when you are ready for a little longer.
Let go of your thoughts by the river
Learn to let your thoughts drift past like leaves on a river.
Distracting thoughts
When racing thoughts take over — practise giving them space without following along.
Exercises in English: Try the free ACT-inspired audio exercises from ACBS — or Kristin Neff's self-compassion meditations.
Want to take it further?
From daily practice to clinical method
Mindfulness is not just a pleasant habit — it is an integrated part of several evidence-based forms of therapy at EGOLAB: MBCT (documented prevention of recurrent depression), ACT and CFT (pages in Danish).
If you would like to train systematically with professional guidance, we will help you get started — in the clinic or online.
Apps and further reading
There are plenty of good guided exercises out there — free on YouTube, for example, or in commercial apps. Most of them will do the job; what matters most is systematic daily practice.
Contact
Questions about mindfulness?
Would you like to use mindfulness as part of a course of treatment — or do you have a question? Write to us here — you will receive a reply within 24 hours. You are also welcome to call +45 4245-4600.