Core · 30 days · 10 minutes a day · PKR 2000

30 Days of Mindfulness

The full course. Attention, breath, the body, and what to do with a mind that will not sit still - built up slowly over a month so it actually sticks.

Who it is for: Anyone who wants one solid daily practice, and has a month to give it.

Read day 1 free Create a free account

The 30 days

1 Three minutes is the whole task Day 1

2 An anchor you can find in a crowd Account + PKR 2000

3 The wandering is not the problem Account + PKR 2000

4 Naming what is here Account + PKR 2000

5 Sitting still is uncomfortable, and that is data Account + PKR 2000

6 When to do it, so that you do it Account + PKR 2000

7 One week of attention Account + PKR 2000

8 The body scan Account + PKR 2000

9 Where you hold it Account + PKR 2000

10 If you have missed days Account + PKR 2000

11 Walking Account + PKR 2000

12 Eating, and other things done on autopilot Account + PKR 2000

13 When this is not safe to do alone Account + PKR 2000

14 Two weeks, and what the body told you Account + PKR 2000

15 Thoughts are events, not instructions Account + PKR 2000

16 Feelings have a shape Account + PKR 2000

17 Difficult feelings, in small doses Account + PKR 2000

18 The judging mind Account + PKR 2000

19 Urges and the pause Account + PKR 2000

20 If it has gone flat Account + PKR 2000

21 Three weeks: thoughts, feelings, urges Account + PKR 2000

22 One thing at a time Account + PKR 2000

23 The phone Account + PKR 2000

24 Listening Account + PKR 2000

25 Kindness, practised deliberately Account + PKR 2000

26 Noticing what is already fine Account + PKR 2000

27 Three minutes, anywhere Account + PKR 2000

28 Four weeks of it Account + PKR 2000

29 What this does not do Account + PKR 2000

30 Keeping it Account + PKR 2000

At the end

The test — 10 questions

Finish all 30 days and the test opens. 7 right out of 10 passes, you can retake it as many times as you like, and passing earns the Thirty Days of Attention badge and a certificate with your name on it.