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Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Feeling Cold

Index for Mindfulness Audios

Additional reading:

  • Why Are Meditative Relaxation and Mindfulness Important?
  • A Brief Primer on the Biology of Stress and How CBT Can Help
  • PsychNotes: Mindfulness and Relaxation Methods
  • Some tips for using these audios:

  • Start with the Understanding Mindfulness audios to learn about mindfulness.
  • These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
  • The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
  • The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
  • The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
  • This exercise is to focus fully on the experience of feeling cold and noticing the sensations. Although mindfulness can be relaxing, it is really about learning to be present with your immediate experience even if it is not entirely pleasant.
  • For this exercise, simply pay attention to feeling the cold of the day or holding an ice cube. Your experience of this exercise will vary depending upon the cold source and intensity.

  • Next Exercise

    Transcript of Audio: Feeling Cold

    Let yourself feel the cold. Whether you do this by being outside on a cold day or by holding an ice cube, just let yourself fully experience the cold. What does the cold feel like on your skin? What are the different sensations of the cold? Does the direct cold feel different that the cold through your clothes? How is it different? Can you feel the sensation of the cold on your hair follicles? On your skin? Does it feel numbing to your skin? What do your clothes feel like against your skin in the cold? Let yourself fully experience this cold. As you feel the cold, instead of focusing on any discomfort, let yourself just notice the different sensations. Let yourself be detached from the sensations and be aware of what it feels like without any judgment. As you move away from the cold such as by moving into the direct sun or letting the ice melt, notice the different sensations. Notice how your body feels as the sensation of cold reduces. Do you feel your skin warming and relaxing? Continue to let yourself experience this sensation without demand for it to change. As you do, do the sensations vary in intensity? Let yourself just “be” with this experience.

    Mindfulness and Relaxation Methods

  • Treating Social Anxiety Disorder: Comparing Mindfulness Training and Cognitive-Behavioral Therapy
  • Does Mindfulness Make You Good? No, but Does It Matter?
  • The Time to Relax is When You Don't Have the Time
  • List of Stress Management Methods
  • Stressed About Managing Stress?
  • Improving Performance by Mindfully Reducing Self-interruptions
  • Mindfulness and "To Do" Lists
  • Mindfulness is Simply Being Without Judgment
  • Mindful Passion
  • Mindfulness: What's in a Name?
  • Mindfulness Practice and Relapse Prevention When Using Anti-depressants
  • The Mindful Journey
  • The Benefits of Mindfully Washing Dishes
  • The Difference Between Mindful Focus and a Mindful Attitude
  • Mindfulness Training Shows Promise for Attention-Deficit Hyperactivity Disorder
  • Mindfulness and Managing Chronic Pain
  • How We Might Stop Bullying: Kindness Curriculum for Preschoolers
  • Practicing Loving-Kindness May Elicit Resentments
  • How Mindfulness Can Reduce Risk for Alzheimer's and Heart Disease
  • Mindful Attention to Unhealthy Foods Improves Food Choices
  • Want an Easy and Uplifting Health Practice? Laughing Qigong
  • Mindful Dating: How Does Mindfulness Affect Satisfaction in Relationships?
  • 10 Everyday Frustrations and a Mindful Attitude
  • What is the Difference Between Mindful Acceptance and Emotional Suppression?
  • Mindful Attention Reduces Anger for Those With Borderline Personality Disorder
  • The Paradox of the Mindful Attitude
  • The Key to Mindful Breathing for Sleep
  • Addiction to Emotions and Mindfulness Practice
  • Mindfulness Practice is Not Focusing, It is Re-Focusing
  • How Much Should You Practice Mindfulness?
  • For Fun--Try Being Mindful About the Weather
  • What Could Be More Mindful Than a Cat Watching Bird Videos?
  • Wisdom Doesn't Come In Sound Bites
  • Qigong Can Reduce Depression
  • Demands vs. Mindfulness for Enhancing Performance
  • Acceptance as the Basis for Wisdom?
  • “I want to feel good NOW!”
  • The 20-Minute a Day Miracle
  • Be the Best You Can Be: On Mindfulness and Performance
  • Being Mindful of Emotions Decreases Intensity
  • Massage: Effects on Anxiety, Depression, and Pain
  • Mindfulness and Flow in the Workplace
  • Mindfulness May Prevent Relapse
  • Is Mindfulness-Based Therapy Effective?
  • Qi Gong Exercise Shown to Improve Mood
  • Mindfulness Skills Can Improve Relationships


  • Kindle Books by
    Dr. Monica Frank



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