ila 

Truckee, CA, USA

Jane

Connecticut, United States

Heather Bailey

New Zealand

Cynthia

Netherlands

Jenni L

New Hampshire, USA

Sue 

Fort Myers,FL

Kathy King

Sybil

Queensland, Australia

Patricia Clark

Grayling, MI, United States

Charlie

London, United Kingdom

Andrew D

Bay Area, CA, USA

Scott

Southern California, CA, USA

Sandra S

Pacific Palisades, Los Angeles, CA, USA

David Toback

Envigado, Antioquia, Colombia

Janet Williams

Chatham, Massachusetts

Ani R

Tremonton, UT, USA

Beth Armstrong

Atlanta, GA, USA

Bryan Moiser

York, UK

Joyce 

Millstadt, Il

Cindy Barhoff

Build a daily habit of mindfulness with short sessions designed to calm your mind and restore presence.

Begin Again

The Power Of The Breath

Softening Resistance

Gratitude In Motion

Letting Go

Compassion For Self

Coming Home

English

Give yourself seven minutes a day to reconnect with calm. In this short but powerful week of micro-practices, Mark Rowland gently guides you through seven mindful themes - from breath awareness and letting go, to gratitude and compassion. Each day includes a brief reflection and a soothing meditation designed to help you reset your mind, soften tension, and come home to yourself. Perfect for busy lives, these sessions offer a moment of stillness that ripples through the rest of your day.

Simple daily practices to reset, breathe, and return to peace.

Seven Minutes For Seven Days: A Week Of Inner Calm

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Hello and welcome. My name is Mark Rowland and I'm so glad you're here. This course, Seven Minutes for Seven Days, is designed for those moments when life feels busy, when you want to reconnect with calm but maybe only have a few minutes to yourself. So across the next seven days, I will guide you through short, focused sessions that combine a few minutes of teaching with a brief meditation. Each one is roughly seven minutes long. Just enough time to pause, breathe and reset. We will explore simple practices that bring more presence into your everyday life. You will learn how to begin again when the mind wanders, how to use your breath to calm your nervous system, how to soften resistance, and how to rest in gratitude and self-compassion. Think of this as a daily touch point, a small act of kindness for yourself. And by the end of the week, you'll have seven powerful tools that you can return to any time you need a moment of stillness. So join me and find a comfortable place. Take a slow breath. And let's begin this gentle journey together. Seven minutes a day for seven days of inner calm.