Free Online Course
The 28-Day Mindfulness Challenge
The 28-Day Mindfulness Challenge gathers short, approachable guided practices into a four-week sequence. Move through breath awareness, body scans, gratitude, loving-kindness, concentration, compassion, and positive intention at a pace designed for daily practice.
Practice path
Build a steady habit one day at a time.
The 28-day challenge works best as a gentle rhythm: one lesson, one practice, and one small moment of reflection each day. The lesson list below stays intact, while this panel gives visitors a clearer way to use the course.
28 days
A simple structure
- Follow one short lesson per day for four weeks.
- Repeat a favorite practice when a lesson needs more time.
- Use the video collection when you want a more guided experience.
Tip: bookmark the page and treat missed days as part of the practice. Return without restarting the whole challenge.
Lesson plan
Every lesson in this course
Tap any lesson to open it. The full lesson library — videos, audio, and written teachings — currently lives on our legacy site and opens in a new tab.
- One Complete Cycle of Breath - Guided Mindfulness MeditationOpen lesson
- Three Mindful Breaths - Guided Mindfulness MeditationOpen lesson
- Two Minutes of Mindful Breathing - Guided Mindfulness MeditationOpen lesson
- The Power of Open Awareness - Guided Mindfulness MeditationOpen lesson
- Wishing Ourselves and Others Well - Guided Mindfulness MeditationOpen lesson
- The Body Scan - Guided Mindfulness MeditationOpen lesson
- Gratitude - Guided Mindfulness MeditationOpen lesson
- Focused Attention - Guided Mindfulness MeditationOpen lesson
- Whole Body Breathing - Guided Mindfulness MeditationOpen lesson
- Staying Open - Guided Mindfulness MeditationOpen lesson
- Integrated Body Scan - Guided Mindfulness MeditationOpen lesson
- Simply Stopping - Guided Mindfulness MeditationOpen lesson
- Relieving Stress - Guided Mindfulness MeditationOpen lesson
- Self Compassion - Guided Mindfulness MeditationOpen lesson
- Sensory Awareness - Guided Mindfulness MeditationOpen lesson
- Loving Kindness - Guided Mindfulness MeditationOpen lesson
- Gratitude, Intermediate - Guided Mindfulness MeditationOpen lesson
- Just Like Me - Guided Mindfulness MeditationOpen lesson
- Concentration - Guided Mindfulness MeditationOpen lesson
- Walking Meditation - Guided Mindfulness MeditationOpen lesson
- Compassion - Guided Mindfulness MeditationOpen lesson
- Focused Attention & Concentration - Guided Mindfulness MeditationOpen lesson
- Loving Kindness, Intermediate - Guided Mindfulness MeditationOpen lesson
- Leading With Purpose - Guided Mindfulness MeditationOpen lesson
- Focused Attention and Open Awareness - Guided Mindfulness MeditationOpen lesson
- Remembering Motivation - Guided Mindfulness MeditationOpen lesson
- Body Scan, Intermediate - Guided Mindfulness MeditationOpen lesson
- Positive Future - Guided Mindfulness MeditationOpen lesson
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