Course · 30 lessons · 5 free
30 Day Mindfulness for Beginners.
Five days free. Thirty days total. The course most people who've never stuck with meditation use to build the habit.
- 10 min/day
- 30 days
- 5 free, no card
Who this course is for
You've tried a meditation app before, maybe more than one, and the daily practice never quite took. This is the course that's worked for people in that spot. Short enough that "ten minutes" is honest, structured enough that day 6 doesn't feel like starting over from day 1.
The first five days are free with no card. Do those five. If the format clicks, the rest of the course is included with Plus. If it doesn't, you haven't paid anything to find out.
Plays in your browser. No account required.
What the 30 days look like
Five chapters, six lessons each. Every lesson runs around ten minutes.
Posture, breath, what to do with thoughts.
Noticing the spiral. Returning to anchor without arguing.
Body scan, sensations, grounding without thinking.
Anger, sadness, anxiety as objects of practice.
Off-cushion practice. Building the habit past the course.
Day One Day Two Day Three Day Four Day Five Day Six Day Seven Day Eight Day Nine Day Ten Day Eleven Day Twelve Day Thirteen Day Fourteen Day Fifteen Day Sixteen Day Seventeen Day Eighteen Day Nineteen Day Twenty Day Twenty-One Day Twenty-Two Day Twenty-Three Day Twenty-Four Day Twenty-Five Day Twenty-Six Day Twenty-Seven Day Twenty-Eight Day Twenty-Nine Day Thirty How courses work
One lesson a day
Open the app, tap Courses, press play. Lessons run around ten minutes each. If you miss a day, the next lesson is still right there.
Continue where you left off
A Continue card sits at the top of your Courses screen pointing at your next lesson. Finish the course and it advances automatically to the next one you've started.
Completion checkmarks
Every finished lesson gets a blue checkmark. If you want to start the program over, tap Clear history on the course. Your progress resets without touching the others.
Days 1–5 of this course. Fifty minutes of guided practice, no card. Plus the rest of the standalone library (500+ meditations across 18 topics).
Start day one →Days 6–30 of this course. Every other course in the library. Daily meditations, offline downloads, and unlimited Custom Meditation sessions.
See pricing →After the 30 days
Three courses people often start next.
Common questions
Why 30 days?
Shorter than what habit-formation research suggests, longer than what most apps offer. Enough lessons to scaffold from "how to sit" through working with difficult emotions, without becoming a slog.
Do the five free days really cover the whole experience?
They cover the first chapter: how to sit, what to do with thoughts, breath as anchor, body awareness, and the first short loving-kindness practice. If those five click, the rest is worth Plus. If they don't, you haven't paid to find out.
I've meditated before. Is this still useful?
If you have a stable daily practice already, the 30 Day Advanced Mindfulness course will fit better. If you've meditated on and off and want a daily habit, this is the right course.
What if I miss a day?
Nothing happens. The next lesson is still there. The course is a tool, not a streak.