If you’d like to build your relationship and friendships on the Four Foundations of Mindfulness, here are some mindfulness exercises from world experts in teaching mindfulness.

1. STOP meditation exercise from the MBSR workbook (Mindfulness Based Stress Reduction) by Bob Stahl & Elisha Goldstein

2. Four steps to stop being so hard on ourselves : RAIN by Tara Brach

3. Exercises for self-compassion by Kristin Neff

4. One minute stress reduction : Freeze frame by the HeartMath Institute

5. Notice and Ease exercise by the HeartMath Institute

6. Four Keys to Waking Up – Pema Chodron

7. As Good as it Gets – Jon Kabat-Zinn

8. The Five Essential Skills – Rick Hanson

9. Seven step process to metabolise pain – Deepak Chopra

10. 5 Ways of Basic Mindfulness – Shinzen Young