Free, four weeks, one email a day
The 28-Day Mindfulness Challenge
One short guided practice a day from Sean Fargo. A recording under ten minutes, a worksheet, and one question to carry. It builds a steady habit one day at a time, and you can stop any time.
Day 1 is one complete cycle of breath. Day 28 is a look at the four weeks behind you.
Free 28-day program
Start the challenge.
One short guided practice a day for four weeks. Each morning you get that day's practice, a worksheet to go with it, and a podcast episode for the drive or the walk. Free, and you can stop any time.
How it works
Simple on purpose.
One recording a day
A guided practice from Sean, most under ten minutes. It arrives by email each morning and plays with one tap.
A worksheet and one question
A short PDF to go with the practice, a one-line way to use it in your day, and one question to carry until tomorrow.
A place to write
Each day's page keeps your notes on your phone, so on day 28 the whole month reads back.
Your progress, your pace
A missed day is part of the practice. Pick up where you are. Print the tracker if paper helps.
The 28 days
Breath first, then the body, the heart, and attention.
Each day opens its own page with the recording, the worksheet, a place to write, and the next day. You can begin any day today; the emails simply arrive in order from the morning after you join.
- 1One Complete Cycle of Breath
- 2Three Mindful Breaths
- 3Two Minutes of Mindful Breathing
- 4The Power of Open Awareness
- 5Wishing Ourselves and Others Well
- 6The Body Scan
- 7Gratitude
- 8Focused Attention
- 9Whole Body Breathing
- 10Staying Open
- 11Integrated Body Scan
- 12Simply Stopping
- 13Relieving Stress
- 14Self Compassion
- 15Sensory Awareness
- 16Loving Kindness
- 17Gratitude, Intermediate
- 18Just Like Me
- 19Concentration
- 20Walking Meditation
- 21Compassion
- 22Focused Attention and Concentration
- 23Loving Kindness, Intermediate
- 24Leading With Purpose
- 25Focused Attention and Open Awareness
- 26Remembering Motivation
- 27Body Scan, Intermediate
- 28Positive Future
Prefer video? The same 28 practices are on the course page. Prefer paper? Print the 28-day tracker (PDF).
“I like the ease and effortlessness of the daily step by step practice plan. Every day I committed my time and effort to a new practice and was rewarded with transformative results. I now have a library of practices to sustain my balance and harmony on a daily basis.”
Questions
- Is it really free?
- Yes. Twenty-eight daily emails, the recordings, the worksheets, and this page. Nothing to buy to finish.
- How long does a day take?
- Most recordings run six to ten minutes. The worksheet and the question are yours to spend as long on as you like.
- What if I miss a day?
- Open the next email when it comes, or come back to this page and pick up the day you are on. Nothing restarts.
- Can I stop?
- Every email has an unsubscribe link. Leaving the challenge ends the daily emails; the weekly letter continues only if you were already receiving it.
Free 28-day program
Start the challenge.
One short guided practice a day for four weeks. Each morning you get that day's practice, a worksheet to go with it, and a podcast episode for the drive or the walk. Free, and you can stop any time.