13 Great Apps For Learning About Mindfulness PDF

13 great apps for learning about mindfulness 26/08/2020, 10:04
13 great apps for learning about

mindfulness
By Rebecca Ruiz 2 days ago
Which mindfulness app is right for you?

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Mindfulness has become one of those wellness buzzwords that can mean
anything depending on who's saying it. On Instagram, it might be the
hashtag posted alongside an inspirational quote. You've probably heard
about school teachers who use it to help wiggly kids. Corporations have
turned to mindfulness to boost employee productivity.
Despite how it's used in popular culture, mindfulness as a concept has a

widely accepted definition: It is awareness that arises through paying
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attention, on purpose, in the present moment, nonjudgmentally, according

to mindfulness expert Jon Kabat-Zinn. Rooted in Buddhist meditation
traditions, mindfulness is a practice that can reduce stress, increase focus,
and decrease emotional reactivity, among other benefits.
If that sounds great, you might be wondering how to actually learn and
cultivate mindfulness. The good news is there's no shortage of options.
Kabat-Zinn has a series of books on the subject, along with audio and
video instruction. The UCLA Mindfulness Awareness Research Center
offers live and pre-recorded classes, as do other universities with
mindfulness programs. In pre-coronavirus pandemic times, your local
yoga studio probably hosted mindfulness workshops, which may have
since shifted to Zoom. Similarly, meditation centers are also an excellent
resource.
For some, however, learning mindfulness via an app may be more

appealing. It eliminates the awkwardness of joining a class or video call as
a stranger. Sessions can be done at your preferred time, location, and place.
The downside, however, is sorting through hundreds of wellness apps,
after searching for "mindfulness," trying to find the one that best suits your
needs and personality.
That's why we've talked to experts about what qualities to look for in a
mindfulness app, and reviewed several apps that offer some form of
mindfulness education.
WATCH: 5 mental health apps for anyone seeking

counseling or therapy
How does mindfulness work?
The first thing you might be wondering — or feel worried about — is
whether practicing mindfulness means committing to meditation. The two
things are, in fact, separate.
Diana Winston, director of mindfulness education at UCLA's Mindful

Awareness Research Center and author of The Little Book of Being: Practices
and Guidance for Uncovering Your Natural Awareness, likes to describe
mindfulness as a quality of attention you can have at any point of the day.
Meditation is a technique that helps train the mind to develop that
attention, through repetition and practice.
"Do you have to meditate to be mindful? "Do you

have to
No. Does it help? Yes." meditate
to be mindful? No. Does it help? Yes," says Winston, who offers
mindfulness instruction on the UCLA Mindful and Ten Percent Happier
apps.
Another helpful distinction is to remember that meditation doesn't

necessarily involve mindfulness. Some meditations are meant for
relaxation or sleep. Mindfulness, on the other hand, is the work of staying
in the present moment, so dozing off during a session isn't exactly
encouraged. Mindfulness meditation is designed to focus your attention
on whatever feelings or sensations arise. Those could be pleasant, neutral,
or even painful. The point is to accept whatever comes rather than avoid
or wish it away.
Developing that acceptance is a skill — and one that's critical to

experiencing the benefits of mindfulness, according to research.
SEE ALSO: How to cure your pandemic blues with moments of pure joy
Emily Lindsay, a research assistant professor at the University of

Pittsburgh, led a 2018 study that developed a mindfulness training app
with renowned expert Shinzen Young to discover what happened when
one group of users received instruction on monitoring their emotions and
physical sensations while a second group learned both how to pay
attention to those feelings and accept them. A third control group learned
certain coping skills.
Lindsay and her co-authors found that the group exposed to the
combination of monitoring and acceptance experienced significantly lower
blood pressure and lower levels of the stress hormone cortisol. Additional
research showed other benefits like increased positive emotions and
reductions in loneliness.
"We found that it was really important to learn these acceptance skills, like
equanimity and welcoming your experiences," says Lindsay. Simply
noting one's thoughts, in the absence of that calmness and openness, might
not lead to the same benefits.
The strength of mindfulness is that it can be applied to any situation,

including quotidian or common events like brushing your teeth or arguing
with your child. One key skill you'll learn is how to work with difficult
thoughts and emotions as well as physical discomfort.
If this doesn't sound right for you, it may not be. Despite gushing
testimonials about how mindfulness changed people's lives, the practice
can actually worsen anxiety for those who've experienced trauma by
prompting flashbacks and heightening the body's fight-or-flight stress
response. Paying close attention to your breath or sitting in silence for long
periods of time, which is common in many mindfulness meditations, may
also feel untenable.
Image: Ten percent happier
"I think everybody has to find out for themselves what they need to do in
their view," says Winston. "For some people [mindfulness] is enough, and
for others it's not enough."
Skeptics might also wonder if mindfulness is an inclusive practice. After

all, the stereotypical depiction of mindfulness frequently involves imagery
of white women dressed in yoga attire, looking serene. When a meditation
teacher prompts a student to accept their emotions without judgment and
release attachment to their identity, a person of color may feel completely
misunderstood, or that mindfulness is for people who aren't coping with
internal and external pressures directly linked to that identity. Anger and
avoidance, for example, may help a Black person move through the world
with conviction, and safely.
"I believe that the more mainstream mindfulness practitioners really try to
create practices that are non-contextual, that can be applied at any time,
with any person," says Veronica Womack, a social psychologist who
teaches mindfulness studies at Governors State University. "But one of the
things I've been intentional about is thinking about the context in which a
person experiences a stressor for which they go to mindfulness to relieve."
Womack, co-founder of the website Beneath The Façade, a resource for

Black women dealing with gendered racism, says that those stressors are
often social and include sexism, heterosexism, and racism. When teachers
won't or can't acknowledge those factors specifically, it might make
students feel excluded or unwelcome. They might wonder how to
reconcile being asked to surrender aspects of their identity with the reality
that how they're treated can be directly linked to that identity.
Womack's own research shows that mindfulness can have positive effects
for Black college students. So the problem isn't necessarily the practice but
how the field and its instructors frame it.
"One reason mindfulness can be really helpful for women of color and
men of color is because being mindfully aware doesn't necessarily change

the frequency with which you'll experience a stressor, but it could possibly
change your response to it," says Womack.
What to look for in an app

Both the Apple App Store and Google Play offer numerous high-quality
meditation apps. When you sift through the options, take these factors into
consideration:
1. Guided meditations vs. mindfulness instruction. If you want to learn

mindfulness, look for an app with courses and content specific to that
practice. Some apps offer guided meditations that lead the user through a
mindfulness experience, says Winston. But other apps are geared towards
teaching mindfulness in a more systematic way. She recommends users
know what they're looking for and choose accordingly. If you have trouble
finding mindfulness content on an app, try searching for "mindful" or
"mindfulness."
2. What skills will you learn? When you search for mindfulness
instruction, check to see if the content is skill-based. Awareness,
acceptance, and self-compassion are cornerstones of mindfulness. They
can be taught, but you won't learn much from an app that offers vague
guided meditation and calls it mindfulness.
3. Check out the teachers. Some apps, like Brightmind and Headspace, are
built around teachers who have a long track record in meditation and
mindfulness. Brightmind features Shinzen Young, as well as other
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renowned instructors, and former Buddhist monk Andy Puddicombe

voices much of Headspace's content. Vetting the instructors will give you a
better sense of their experience, teaching style, whether they're actively
inclusive of all users, and responsive to current events.
4. Inclusivity. Every user benefits when they're exposed to a broad range

of views on mindfulness. Check and compare apps to see if they offer
instruction or content from diverse voices. The apps Liberate and Shine,
for example, were developed specifically with people of color in mind,
which may be appealing to users regardless of their ethnic or racial
identity. Additionally, if the app or instructor adopts a rigid approach to
mindfulness, dismissing forms of practice like dance and movement or
insisting that you must be alone, it may not be a good match.
5. Community and support. One downside of using an app to study or

practice mindfulness is that it's difficult to replicate the experience of
learning in-person from an instructor and hearing from other participants.
In most cases, there's no opportunity to troubleshoot challenges with a
teacher. The app, however, Ten Percent Happier, does provide access to
personalized coaching with a membership. Sanvello offers coaching, but
not necessarily with someone trained in mindfulness meditation. The app
also has discussion and chat group rooms. Shine posts a question of the
day for community members to discuss, and a premium subscription
comes with access to a private community for real-time advice. While it
may be more effective to seek community and support outside of an app,
it's worth checking to see what's available.
Image: ucla mindful app
6. Does it work? There's little research to demonstrate whether specific

meditation and mindfulness apps work. Headspace touts scientific studies
that show some benefit, but experts say the results so far don't justify
embracing it as highly effective. Many apps, though, haven't even tested
whether the product delivers on its claims. Before you use or pay for any
mindfulness app, remember that the field is still young. You may not get
the results you wanted. That's why it can be helpful to use an app as part
of a broader approach to mindfulness, in addition to attending virtual
courses taught by a live instructor or learning about it independently
through books and other materials.
The below apps are some of the most compelling in the mindfulness
category, though none are perfect. Some are comprehensive, with full
libraries of meditations and a systematic introduction to mindfulness.
Others offer basic but limited instruction. As you consider trying one,
reflect on which of the above components are critical to you and find the
best fit. Most importantly, don't give up on mindfulness after a bad
experience with an app. The point of mindfulness is to keep showing up;
the practice will still be there even if an app isn't.
Price: Free version of the app includes a basic course in mindfulness as

well as select meditations. Annual subscription is $94.99.
Available online and in the App Store and Google Play.
Brightmind features mindfulness teacher Shinzen Young, and many of the

apps' instructors have studied with Young for decades. The app offers a
"core" eight-part class based on your interest in mindfulness, delivered by
Shinzen or meditation expert Julianna Raye. Other meditations include
instruction on how to increase your baseline level of concentration, how to
create a mental state conducive to falling asleep, and how to recharge
during a work break. Brightmind might be ideal for someone interested in
a streamlined app that focuses on mindfulness specifically and relies on

teachers with years of experience.
Price: Free version of the app includes select meditations and courses.
Annual subscription is $69.99.
Calm's mindfulness content is produced, and often voiced, by Tamara

Levitt, a student of mindfulness meditation, Vipassana/Insight,
Shambhala, Zen, and Theravada, and Mahayana Buddhist teachings.
Mindfulness offerings include meditations and series for activities like
walking and working, in addition to "masterclasses" on gratitude,
conscious parenting, and mindful eating. Its visual design favors
landscapes and warm blues, purples, and yellows. Famous contributors
include LeBron James and Ellie Goulding. If you want to explore
mindfulness in a setting that feels more like a spa than a yoga studio,
consider Calm.
Price: Free version of the app includes select meditations and courses.
Annual and monthly subscriptions to Headspace Plus are $69.99 and
$12.99, respectively.
Former Buddhist monk Andy Puddicombe is the voice of Headspace. The

app includes a 10-day "basics" course on the fundamentals of mindfulness,
but there are also single meditations that encourage mindfulness around
technology, eating, cleaning, walking, cooking, commuting, and exercising.
Brief, quirky animated videos help explain tenets of mindfulness for
beginners. Headspace may be a good fit if you're interested in mindfulness
to develop better focus, productivity, and problem-solving skills.
Price: Free version of the app includes select meditations and courses. An
annual subscription is $60.
Insight Timer is known for its vast free library of meditations. Its
mindfulness content, which is both free and subscription-based, features
single meditations, courses, and talks. Teachers include mindfulness
experts like Jack Kornfield and Tara Brach, who offer a 40-day course on
mindfulness in daily life. Other topics include an introduction to
mindfulness, managing depression with mindfulness, and a guide to
mindfulness for teens. The app also has discussion groups along with live
guided meditation sessions and yoga events.
Price: Free version of the app includes select meditations. Annual and
monthly subscriptions are $71.99 and $9.99, respectively.
Liberate was developed specifically for people who identify as Black,

Indigenous, or a person of color. Meditations are led by diverse teachers
who address issues like Black Lives Matter, gratitude during coronavirus,
and connecting with the power of one's ancestors. Mindfulness
meditations focus on topics like noting posture and breath, dealing with
thoughts and emotions, and "spacious loving-awareness." While the app is
minimalist, it may be the perfect match for a Black or Indigenous person or
person of color who yearns to feel welcomed and understood, and could
also be useful for a white user who wants to broaden their exposure to
mindfulness content.
Price: Free
"Simple start" program helps you build mindfulness skills a few minutes
each day.
Mindfulness Daily offers a daily lesson in the form of a guided meditation

that introduces users to basic concepts like mindful breathing, body scans,
and noting emotions. The "simple start" program, which includes these
daily lessons, can be completed in 21 days. Other tools include a basic
notepad to compose a "mindful" message, a timer for pausing throughout
the day, and a slider to gauge how you're doing in the present moment.
The app's offerings are limited beyond its basic program and could be best
for a user who wants to explore mindfulness but isn’t yet ready to commit
to an annual subscription.
Price: Free version of the app includes select meditations, health and goal
trackers, and a journal. Annual and monthly subscriptions are $53.99 and
$8.99, respectively. Coaching is $350 per year or $50 per month.
Sanvello is an elaborate app that offers mindfulness education as part of its

focus on mental health and well-being. Its mindfulness content is limited
to a foundational course and brief meditations that promote gaining
"awareness" by observing your senses and surroundings, taking a walk,
and checking in with your body. Only a few of these are available with the
free version of the app. The rest must be accessed through a paid
subscription. Sanvello could be useful for someone who wants a suite of
wellness tools that includes mindfulness.
Price: Free version of the app includes select meditations and affirmations.
Annual and monthly subscriptions are $53.99 and $11.99, respectively.
Shine was designed with accessibility and inclusivity in mind. It has a

collection of meditations on Black mental health that focus on subjects like
"representation burnout" and connecting with your ancestors. Many of its
meditations include principles of mindfulness, but there is no course that a
user can take to learn more. Instead, you can choose from single
meditations on how to be more mindful and engaging in activities like
mindful drawing, walking, and cooking. Shine is a great option for
someone seeking an inclusive community and approach to meditation.
Price: Free version of the app includes select meditations and yoga videos.
Annual and monthly subscriptions are $89.99 and $14.99, respectively.
Simple Habit is another app that focuses on wellness with meditation as

part of that approach. The app starts you with a pack of free meditations
based on your interests and needs. An introductory, free series to
mindfulness meditation covers the basic techniques of focusing on one's
breath, body, and senses. That series is hosted by Cory Muscara, a
mindfulness teacher, former monk, and adviser to The Dr. Oz show. Other
content includes series on the foundations of mindfulness, mindful
parenting, mindfulness for athletes, and everyday mindfulness. Users
looking for thorough mindfulness instruction, alongside a broader library
of meditations and wellness offerings, will like Simple Habit.
Price: Free
Available online and in the App Store

and Google Play.
Smiling Mind is a nonprofit app created

by two Australian co-founders. While it
began with a focus on youth mindfulness, the app offers mindfulness
education for adults, families, educators, and healthcare workers. Its
foundations course for adults highlights five key elements of mindfulness
practice: awareness, attention, engaging the senses, noting thoughts, and
managing emotions. Other meditations include mindfulness for
commuting, technology use, and sleep. Smiling Mind is both free and
specific to mindfulness skill-building, which makes it perfect for someone

looking to get a lot of information without the steep price tag of other
subscription-based apps.
Price: Free version of the app includes basic meditations and daily
reminders. Annual subscription is $99 per year.
Co-founded by author and Good Morning America weekend co-host Dan

Harris, Ten Percent Happier offers meditations from renowned instructors
like Sharon Salzberg, Diana Winston, and Sebene Selassie. Its
comprehensive library of meditations includes a collection on racism and
identity. A series of talks cover basics like how meditation and
mindfulness are different and how to parent mindfully. While there's no
single course on mindfulness, several individual meditations focus on how
to rest, cook, walk, listen, and use technology mindfully. Ten Percent
Happier is a great option for users who want an app that feels inclusive
and responsive to current events while offering mindfulness instruction
alongside a broad collection of meditations.
Price: Free version of the app includes a basic mindfulness course and
guided, timed meditations. Annual and monthly subscriptions are $59.99
and $9.99, respectively.
The Mindfulness App is led by mindfulness instructor Catherine Polan

Orzech, who has two decades of experience in the field. Other instructors
include Sharon Salzberg, Jack Kornfield, and Tara Brach. A free seven-day
course teaches the fundamentals of mindfulness through guided
meditation. The app offers programs of varying lengths and subject matter.
One covers techniques to focus the mind's attention on the breath and
body. Another helps guide you through recognizing and dealing with
thoughts and emotions as they come up. The Mindfulness App is a strong
contender for users who want to focus on mindfulness and learn from
high-quality instructors.
Price: Free
Available online and in the App Store

and Google Play.
The UCLA Mindful App offers a basic

education in mindfulness. A series of
short videos hosted by Diana Winston and Susan Smalley, founder of the
Meditation Awareness Research Center, explain what mindfulness is, how
to choose a meditation, and the scientific research behind it. There are
eight guided meditations for learning basic skills and a separate set of
meditations for health and wellness, specifically designed for hospital
patients or people experiencing health-related struggles. This simple,
educational app is great for someone looking to learn about mindfulness
before diving into a dedicated practice.
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13 great apps for learning about mindfulness 26/08/2020, 10:04

13 great apps for learning about

Which mindfulness app is right for you?

Despite how it's used in popular culture, mindfulness as a concept has a

attention, on purpose, in the present moment, nonjudgmentally, according

For some, however, learning mindfulness via an app may be more

WATCH: 5 mental health apps for anyone seeking

Diana Winston, director of mindfulness education at UCLA's Mindful

"Do you have to meditate to be mindful? "Do you

Another helpful distinction is to remember that meditation doesn't

Developing that acceptance is a skill — and one that's critical to

Emily Lindsay, a research assistant professor at the University of

certain coping skills.

The strength of mindfulness is that it can be applied to any situation,

Image: Ten percent happier

Skeptics might also wonder if mindfulness is an inclusive practice. After

Womack, co-founder of the website Beneath The Façade, a resource for

men of color is because being mindfully aware doesn't necessarily change

What to look for in an app

1. Guided meditations vs. mindfulness instruction. If you want to learn

renowned instructors, and former Buddhist monk Andy Puddicombe

4. Inclusivity. Every user benefits when they're exposed to a broad range

5. Community and support. One downside of using an app to study or

Image: ucla mindful app

6. Does it work? There's little research to demonstrate whether specific

Price: Free version of the app includes a basic course in mindfulness as

Available online and in the App Store and Google Play.

Brightmind features mindfulness teacher Shinzen Young, and many of the

a streamlined app that focuses on mindfulness specifically and relies on

Available online and in the App Store and Google Play.

Calm's mindfulness content is produced, and often voiced, by Tamara

Available online and in the App Store and Google Play.

Former Buddhist monk Andy Puddicombe is the voice of Headspace. The

annual subscription is $60.

Available online and in the App Store and Google Play.

Available online and in the App Store and Google Play.

Liberate was developed specifically for people who identify as Black,

Available online and in the App Store and Google Play.

Mindfulness Daily offers a daily lesson in the form of a guided meditation

Available online and in the App Store and Google Play.

Sanvello is an elaborate app that offers mindfulness education as part of its

Available online and in the App Store and Google Play.

Shine was designed with accessibility and inclusivity in mind. It has a

Available online and in the App Store and Google Play.

Simple Habit is another app that focuses on wellness with meditation as

Available online and in the App Store

Smiling Mind is a nonprofit app created

specific to mindfulness skill-building, which makes it perfect for someone

Available online and in the App Store and Google Play.

Co-founded by author and Good Morning America weekend co-host Dan

Available online and in the App Store and Google Play.

The Mindfulness App is led by mindfulness instructor Catherine Polan

Available online and in the App Store

The UCLA Mindful App offers a basic

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