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    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.

    BeginnersEasy28 lessons

    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.

    Watch video collectionView daily lessons

    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.

    1. One Complete Cycle of Breath - Guided Mindfulness Meditation
    2. Three Mindful Breaths - Guided Mindfulness Meditation
    3. Two Minutes of Mindful Breathing - Guided Mindfulness Meditation
    4. The Power of Open Awareness - Guided Mindfulness Meditation
    5. Wishing Ourselves and Others Well - Guided Mindfulness Meditation
    6. The Body Scan - Guided Mindfulness Meditation
    7. Gratitude - Guided Mindfulness Meditation
    8. Focused Attention - Guided Mindfulness Meditation
    9. Whole Body Breathing - Guided Mindfulness Meditation
    10. Staying Open - Guided Mindfulness Meditation
    11. Integrated Body Scan - Guided Mindfulness Meditation
    12. Simply Stopping - Guided Mindfulness Meditation
    13. Relieving Stress - Guided Mindfulness Meditation
    14. Self Compassion - Guided Mindfulness Meditation
    15. Sensory Awareness - Guided Mindfulness Meditation
    16. Loving Kindness - Guided Mindfulness Meditation
    17. Gratitude, Intermediate - Guided Mindfulness Meditation
    18. Just Like Me - Guided Mindfulness Meditation
    19. Concentration - Guided Mindfulness Meditation
    20. Walking Meditation - Guided Mindfulness Meditation
    21. Compassion - Guided Mindfulness Meditation
    22. Focused Attention & Concentration - Guided Mindfulness Meditation
    23. Loving Kindness, Intermediate - Guided Mindfulness Meditation
    24. Leading With Purpose - Guided Mindfulness Meditation
    25. Focused Attention and Open Awareness - Guided Mindfulness Meditation
    26. Remembering Motivation - Guided Mindfulness Meditation
    27. Body Scan, Intermediate - Guided Mindfulness Meditation
    28. Positive Future - Guided Mindfulness Meditation

    Watch instead

    Watch the full 28-Day Challenge video collection

    Open the video collection

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