Mindfulness Resources


Welcome Mangalan Center Mindfulness Resources, home to a growing collection of free mindfulness related exercises. The aim of this page is to provide easy and free access to mindfulness meditation exercises. We hope that this bring benefit to you!

Full Presence Mindfulness

Mindfulness training can be valuable for treating many difficulties in our stressed-out society, including anxiety, tension, and depression. It can also help people find more joy and appreciation in the simple, daily activities that make up our lives.

Yet mindfulness has the potential to offer much more. Through being fully present, we can activate a new vision of what it means to be alive. It’s not just about having different experiences; it’s about experiencing differently. When we live experience fully, we find meaning and deep satisfaction.

By activating the Full Presence Mindfulness vision, you learn how to open up your own possibilities. This shift happens easily and naturally, by simply attuning to what is going on in each moment—starting with breathing, hearing, and seeing—you lay the foundation for a new way of being.

Kum Nye Yoga

Based on the Tibetan medical system, Kum Nye consists of exercises developed by Rinpoche to relieve stress and promote the deep relaxation necessary to experience the full benefits of meditation. It is both a natural healing aid and a means for deepening meditation. An effective means to become fully comfortable in our embodiment, Kum Nye consists of breathing, massage, postures, and movement exercises that release blockages and allow energy to flow unobstructed through body and mind, restoring the wholeness of being.

Kum Nye integrates and balances physical and psychological approaches to harmonize the energies of body and mind. The deep relaxation produced releases a vibrant, intense flow of feeling that renders all experience richer, healthier, and more beautiful.

Skillful Means

Empowering individuals with ways to build meaning into daily life, Skillful Means set forth a new philosophy of work. It has been adopted for required reading in college and university classes throughout the United States. Its principles inspired the formation of Skillful Means Press, a commercial printing company, and its successor, Dharma Enterprises, which instituted training programs in Skillful Means. Continued successfully over nearly ten years, these programs became the basis for MasterWork, the latest exposition of Skillful Means, written by Arnaud Maitland.

Exercise: Inner Clarity

How can we get back in touch with ourselves? What can we do to become genuinely free? When we can begin to look clearly at our inner nature, we gain a perspective on our development that frees us to grow. This clarity is the beginning of self-knowledge; it can be developed simply by watching the activity of our minds and bodies.

You can practice this inner observation wherever you are, whatever you are doing, by being aware of each thought and the feelings that accompany  it. You can be sensitive to how your actions affect your thoughts, your body, and your senses. As you do this you reopen the channel between your body and mind and gain a greater awareness of who you are; you become familiar with the quality of your inner being. Your body and mind begin to support one another, lending a vital quality to all of your efforts. You enter into a living, dynamic process of learning about yourself, and the self-knowledge you gain enhances all that you do.

When you observe your inner nature thoughtfully, you will see just how much you have held in, how locked up you feelings and true nature have been. You can then begin to unlock these feelings, releasing the energy they have held within you. By being calm and honest, by accepting yourself, you will grow in confidence and learn new and more positive ways of looking at yourself.

Exercise: Lighthearted Concentration

Once your inner perceptions are clearer and more flowing, concentration will help you to direct your energy where it is needed. This concentration is not a stringent discipline; it is relaxed, almost casual. Your attention is focused, no rigidly, but with a lighthearted, enjoyable quality. You can develop this concentration at work by doing one task at a time, devoting all of your attention to what you are doing, being aware of each detail involved. Maintain concentration on one task until you are finished, and then take on another task and continue the process. You will find that your clarity and insight deepen and become a natural part of whatever you do.

With the greater ability to concentrate comes mindfulness, an awareness of each nuance of feeling and thought, of each action that is performed. Mindfulness is the combination of concentration, clarity, and awareness brought to bear on even the smallest details of experience. Without mindfulness, even if you are concentrated and clear, you are like a child who builds a castle in the sand without realizing that the tide will soon wash it away.

Exercise: Effective Mindfulness

Mindfulness ensures that whatever you do will be done to the best of you ability. You can develop mindfulness by concentrating your clarity and intelligence on your work. Simply observe how you go about doing a simple task. How do you begin? How do you proceed? Do you actually understand what you want to do? Are you looking ahead to where this task will take you? Consider the effects of your actions from a broad perspective while observing every detail of what you do. Are you aware of the effects of each step you perform?

As you develop mindfulness, you become able to observe how lapses in awareness affect the rhythm and tone of your work. When you work with mindfulness your movements are fluid and graceful, your thoughts clear and well-organized, and your efforts effective. Because you are deeply in tune with each stage of your work and the consequences of each actions, you are even able to predict your results. You become aware of the motivation underlying your actions and learn to catch any tendency to forget or make mistakes. As you grow skilled at being mindful, you can penetrate to a profound understanding of yourself and your actions.

Clarity, Concentration, and Mindfulness

Developing clarity, concentration, and mindfulness can educate us in a way that could never take place in a classroom, for the object of study is our inner nature. Each step of this process leads to greater self-knowledge, to precise, observant quality that supports further self-discovery.

The strength and awareness we gain in this way give us control over the direction and purpose of our lives. All of our actions reflect a natural cheerfulness, and life and work take on a light, enjoyable quality that sustains us in everything we do. Life becomes an art, an expression of the flowing interaction or our bodies, minds, and senses with each experience in our lives. We can rely on ourselves to fulfill even our innermost needs and thus we become genuinely free. Inner freedom allows us to use our intelligence wisely; once we learn how to use it, we can never lose the clarity and confidence it brings us.

This freedom and vitality are available to each one of us. When we are aware of the possibilities for developing inner freedom, we can begin to open to the pleasure, health, and satisfaction that are all around us. Knowing ourselves better will prompt deeper insight, more understanding, and a sense of peace. We will grow healthy in body and mind; our work, family, and relationships will become more meaningful. We will be able to achieve the goals we set ourselves with easy. When we gain inner freedom, we will discover a deep and lasting enjoyment in all that we do.