Free mindfulness and self-compassion resources
This page gathers free guided meditations, short self-compassion exercises, one complete online mindfulness course and a workbook for people who are very hard on themselves. Everything here is free to use, and none of it asks for payment details.
Mindfulness means paying attention to what is happening right now, in your body, your thoughts and around you, without rushing to judge it. In the UK, NICE recommends mindfulness-based therapies as one option for less severe depression. Self-compassion is a related skill: treating yourself with the kind of patience you would offer a friend. Researchers such as Kristin Neff and Paul Gilbert have built practical exercises around it.
If you are new to this, start small. A three-minute recording most days is more useful than an hour once a month. You don't have to empty your mind, and it's okay if you feel restless at first.
Mindfulness is not right for everyone at every moment. If sitting with your thoughts brings up memories of trauma, or leaves you feeling worse, stop and talk to a GP or a counsellor before you continue. If you feel unsafe, use the helplines page.
Mindfulness
NHS (UK National Health Service) · Guide · mindfulness · English
A short NHS page explaining what mindfulness is, how it can help you notice stress and worry earlier, and simple ways to practise in everyday life, such as noticing ordinary moments and naming thoughts as they pass. It also explains where mindfulness-based therapy fits within NHS care.
A clear, evidence-aware introduction from a public health service, with no sales pitch.
For: Adults curious about mindfulness who want a plain starting point · Free to read; NHS website content, not openly licensed for republishing.
UCLA Mindful free guided meditations
UCLA Mindful, UCLA Health (University of California, Los Angeles) · Audio · mindfulness · English, Spanish, German, French, Italian, Japanese, Korean, Mandarin, Cantonese, Armenian, Farsi, Filipino, Hindi, Russian, Vietnamese, American Sign Language
A set of short recorded meditations, from a three-minute body scan to a nineteen-minute full practice, including breathing, loving kindness, working with difficulties and a body scan for sleep. You can stream or download them, and transcripts are provided. The same recordings are translated into many languages.
University-produced, short, and available in German, French, Spanish and Italian as well as English.
For: Beginners and anyone wanting short guided practices · CC BY-NC-ND 4.0 (stated on the page).
Palouse Mindfulness: free online MBSR course
Palouse Mindfulness Inc. (Dave Potter, certified MBSR instructor) · Course · mindfulness · English, Spanish, Italian, Portuguese, Turkish, Russian, Chinese, Japanese
A complete eight-week Mindfulness-Based Stress Reduction course with weekly videos, readings, guided audio and practice worksheets. It is self-paced and modelled on the programme developed at the University of Massachusetts. Core materials are translated into several languages.
The most complete free version of MBSR we know of, run by a certified teacher through a nonprofit, with no fees, accounts or tracking cookies.
For: Adults ready for a structured eight-week course at their own pace · Free to use; all rights reserved by Palouse Mindfulness Inc.
Self-compassion exercises and guided practices
Dr Kristin Neff, Self-Compassion Institute · Audio · CFT · English
Eight written exercises, such as asking how you would treat a friend, writing to yourself kindly and keeping a self-compassion journal, plus free recorded practices including the self-compassion break and a compassionate body scan. Each one takes between five and twenty minutes.
Kristin Neff is the researcher who defined and measured self-compassion, and these practices come straight from her work. The site also sells courses and memberships; the exercises themselves are free.
For: People with a harsh inner critic · Free to use for personal practice; not openly licensed.
Building Self-Compassion (CCI workbook)
Centre for Clinical Interventions, WA Health · Workbook · CFT · English
A seven-module workbook that moves from understanding self-compassion and what gets in its way, to breathing and attention practice, compassionate imagery, kinder thinking and compassionate action. It ends with a plan for keeping the changes going. Modules can be downloaded one by one as PDFs.
Written by a public mental health service and based on compassion-focused therapy, with a clear step-by-step structure.
For: Adults whose self-criticism keeps them stuck · Free to download for personal use; copyright Government of Western Australia.
Compassionate Mind Foundation audio practices
The Compassionate Mind Foundation (founded by Professor Paul Gilbert) · Audio · CFT · English, Portuguese, Dutch
Free recordings of the core exercises from compassion-focused therapy, including soothing rhythm breathing, building the compassionate self, safe place imagery and working with self-criticism. Some sets are recorded by Paul Gilbert himself, and there are guided practice sets in Portuguese and Dutch.
From the charity founded by the psychologist who developed compassion-focused therapy.
For: Anyone wanting to practise compassion-focused exercises by ear · Free to stream; not openly licensed.
Self-Compassion Break (Greater Good in Action)
Greater Good Science Center, University of California, Berkeley · Worksheet · CFT · English
A five-minute exercise you can use when something stressful happens: noticing the pain, reminding yourself that others feel this too, and offering yourself some kindness. The page explains why it may help and summarises the research behind it.
A short, well-explained practice from a university research centre, with sources listed.
For: Busy people who want one short practice for hard moments · Free to read; not openly licensed. An optional account exists but is not needed.
Questions people ask
Is mindfulness the same as meditation?
Not quite. Meditation is one way to practise mindfulness, usually sitting with a recording for a few minutes. Mindfulness itself is a way of paying attention, and you can use it while walking, washing up or drinking your tea. Many people start with short guided recordings, like the UCLA ones above, and later bring the same attention into ordinary moments.
What is the difference between self-compassion and self-esteem?
Self-esteem is about how highly you rate yourself, and it often depends on doing well. Self-compassion is about how you treat yourself when things go badly. Research by Kristin Neff and others suggests self-compassion is steadier, because it does not rely on success. You can practise it on a bad day, which is exactly when it is most useful.
Can mindfulness make me feel worse?
Sometimes, yes. Turning attention inwards can bring up difficult memories or strong feelings, especially after trauma. If that happens, open your eyes, focus on something outside you, and stop for now. Shorter practices, or ones focused on sounds or movement, can feel safer. A counsellor or GP can help you decide whether to carry on.
Do I need an app?
No. Everything on this page works in a web browser, and most recordings can be downloaded. Some free apps exist, but many push paid subscriptions after a while. We have only listed resources that stay free and do not need an account.