Mindfulness Meditation a 21 Day Guided Programme

Experience first hand a structured routine of mindfulness meditative practise and experience the benefits this brings
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  • Lectures 35
  • Length 3 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 12/2014 English

Course Description

Being fully guided; the programme in this course is designed to accelerate the experience of mindfulness meditation for individuals, as well as laying the foundations for a life time of practise. All you need to do is set aside time and follow the guidance given in daily exercises.

Improve your ability to relax, gain more mental clarity, increase awareness and the ability to focus attention and increase your sense of well being. These benefits come through repeated practise which this 21 Day programme gives you the opportunity to experience.

Experience Mindful Meditation, learning and practising techniques to relax your body and calm your mind

  • Develop the discipline of mindfulness
  • Create new habits for a calmer more balanced mind and body
  • Deepen your understanding of yourself
  • Experience the benefits that regular mindfulness meditation gives

Mindfulness practise has been in the consciousness of Eastern philosophy for over two and a half thousand years and is currently gaining increased popularity in more western cultures. Although its origins are associated with Buddhism, the practise of mindfulness is in no way a religious or philosophical undertaking.

Mindfulness is instead a practise and skill, an ability that we all possess and use to lesser or greater degrees and has been the subject of much western analysis since the late 1960's. As a personal practise it helps develop a deeper understanding of self, as well as providing the practitioner with a range of physical, mental and emotional benefits.

The Course

Divided into 5 sections. Section 1 introduces you to what Mindfulness is and how Mindfulness meditation is used to calm a busy mind. Then, sections 2, 3 and 4 contain the 21 day programme, 7 days per section, with each of the 21 days having a ‘Point of Focus’, a key learning objective to be achieved during the guided, morning and evening exercises. The final section, section 5, gives advice on the next steps as you look to continue your Mindfulness journey.

By the end of this course you will have completed over 760 minutes of seated mindfulness meditation, gone through 21 days of exercises, each with their own learning objectives. You will have improved your posture, developed more control over your breathing, learnt how to relax your body and calm your mind and hopefully started to recognise the benefits that mindfulness practise gives you, outside of this course.

What are the requirements?

  • As long as you have the ability to breath, listen and think then you have all the skills you require to start this course. Please note though that although this course is fully guided, so that learning is gained through experience rather than study, it does require students to be disciplined, to dedicate time and to commit themselves to the guided exercises in order to gain the best results.

What am I going to get from this course?

  • You will have experienced a 21 day structured programme of practise and so understand what meditative mindfulness practise entails and have a foundation or knowledge and experience that will allow you to integrate this type of practise into your life on a longer term basis
  • You will have strengthened you body and posture, through disciplined daily practise and have a better connection with your body
  • You will have practised and increased your ability to hold stillness in your body and your mind
  • You will also have developed your understanding of how your physical breathing patterns are affected with changing activity in the mind and with your emotions and how to manage this
  • You will have developed more efficient and relaxed breathing patterns, through the practise of controlled breathing and breathing more fully
  • You will have improved your levels of concentration and ability to focus, through extended periods of focused attention
  • You will have learnt and practised techniques to relax the body and in doing so created new habits of awareness and an increased you ability to handle stress and anxiety
  • You will have practise the techniques and exercises to help you create a deeper understanding of how to create and maintain a deeper sense of calm within the mind and body

Who is the target audience?

  • Those who want an experience of what regular mindfulness practise can do for you and want to develop habits that will benefit their state of wellbeing beyond this course
  • The course is designed for those who have no previous experience, but is also a useful course for those that have fallen out of practise or are interested in boosting their current practise
  • The course is designed for individuals; however this could also be used by a group sitting together for the audio exercises
  • Suitable for anyone interested in understanding more about themselves
  • This is not designed for long term, experienced practitioners, unless of course you feel drawn to the material in the course
  • If you have any questions about the suitability of this course for you, then please feel free to email me at Jeremy@dtcw.co.uk

What you get with this course?

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30 day money back guarantee.

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Lifetime access.

Learn on the go.
Desktop, iOS and Android.

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Certificate of completion.


Section 1: Introduction

What is mindfulness? And what is mindfulness practise? What are the benefits of mindfulness? And what is the best approach to learning mindfulness? these are the questions addressed in this lecture, an animated introduction to the course. Mindfulness through this course is not about studying, but about practising and experiencing.


This analogy explains what is at the heart of a busy mind, the connection between the mind, body and emotional systems and how to introduce a calm response to an over active busy mind.


Takes you through the mechanism of breathing and exploring different aspects of the breath and how to focus the mind onto the breath. The second half of the lecture runs you through guided practise in preparation for your 21 day programme.

1 page

This outlines what you need to do to prepare for the 21 Day programme and recommends the best approach to get the most out of your practise time.

Section 2: 21 Day Mindfulness Programme Days 1-7

An overview of the 21 programme. This covers the preparation you need to think about for this programme and the objectives for this section, which is a reflection of the daily points of focus. It is important to plan ahead for the next seven days, as you are at the start point of developing your own habit of practise.


As you start this programme and prepare to listen through your first full guided exercises, it is normal to have difficulties following all the instructions given, So try and relax as much as you can with today's point of focus as your primary aim. Trust in the process ad remember to take each day, exercise by exercise.


Each day we start with a point of focus, giving a specific aspect of the practise your attention throughout the morning and evening exercise. This short lecture reminds you of the key aspects of posture to help you remain alert throughout your practise.

The exercises this week also start with posture set up, with today's aim being to maintain this throughout both exercises.


Reconditioning our breathing habits and connecting more with our breath, is at the heart of mindfulness and so today the focus is on the breath. It varies hugely how in touch with the breath people are and although throughout this programme breathing is starting point for each exercise, this habit of connecting with, being aware of the breath and your breathing will permiate beyond these exercises into everyday life.


The first day of directing you towards the more subtle aspects of the breathing and the different aspects of the breath. Bringing you, for the second day in a row, to your breath.


developing the habit of breathing more fully and easily is one of the aims of this programme. In line with this, this lecture draws your attention to the abdominal breath and the mechanics of that breath. This conscious development of this normally automated motor skill will be left to its own devises later in the programme, but for now we are asked to bring our attention to it.


For the second day in a row we are staying with the mechanics of the abdominal breath, but also asking to notice the sensation of the breaths movement as we again draw attention to more subtle aspects.


Focusing today on a more subtle aspect of our awareness as we are asked to notice the movement of our attention and the impact that using our breath has on this as a way of focusing the mind.


Morning Exercise: Audio download for days 1 to 7


Evening Exercise: Audio download for days 1 to 7

Section 3: 21 Day Mindfulness Programme Days 8-14

Welcome to the start of your next section and two new morning and evening exercises. This lecture overviews the objectives for this week, as you continue to work on the physical demands of breathing fully and maintaining posture, then also more importantly, how your attention is directed to ever more subtle aspects of mindfulness practice.

Really well done for getting through the first seven days and keep commiting day by day and exercise by exercise.


This day one of the next seven day cycle, with two new exercises to work with for the week, this lecture reminds you of the importance to listen fully, especially as the direction within the exercises is calling on the development of more focused and subtle awareness skills


There are subtle and not so subtle differences, between controlled breathing and when breathing is natural, or without conscious effort. Developing the ability to recognise these differences helps to develop sensitivity and connection with the breath, which slowly gives us information about how the breath responds to different emotional states.


As you continue with this programme and through the daily exercises, the connection with your breath will become easier and the ability to understand and influence your breathing patterns more natural. Today's focus is part of that development of connection and control, when required of your breathing.


As the mind moves away from habits of being over busy, influenced by and driving unwanted emotions, so a sense of stillness and being at ease is seeded and grows within. Today's focus begins to direct our attention to the point in the breath cycle that really supports this process.


Many congratulations as you have officially made it past the half way point. As we progress we will be building on the idea of honing your sensitivity to sensation. Such a fundimental part of strenthening and tuning the mind body link.


Our sense of hearing, allows us to extend our awareness far beyond our bodies, and when we consciously focus on sounds, place then spatially, we are practising moving our point of attention and learning the difference of directing and moving our awareness away from and toward ourselves.


Back on Day two of this programme you were asked to focus on posture and we return to that today. With more familiartity of what good posture feels like, with the body more physically conditioned, todays focus give you the chance to refine and notice when subtle changes in posture take place.


Morning Exercise: Audio download for days 8 to 14


Evening Exercise: Audio download for days 8 to 14

Section 4: 21 Day Mindfulness Programme Days 15-21

Into the final section of this programme and although the format remains the same, there are new exercises and new objectives that will help to develop the next level of mental focus and sensitivity. It is expected during these last seven days that your attention will wonder and it is important to know that when you become aware of this and so bring ourselves back to the task in hand, that this is an important part of developing our mindful skills


Welcome to the first day of the last seven day section. As with the start of previous sections you have two new exercises, so again, as before with previous sections, listening fully through is today's focus. This time round it is made more challenging with the format of these exercises.


When we speak about observing without judgement, we are talking about being fully aware, mentally, free from the mental chatter of the mind commenting on, trying to make sense of and judging what we are observing. We are therefore developing an objective outlook and accepting what we are observing, without trying to make changes. As we develop this skill we begin to understand that everything we experience is in a constant state of change, nothing is permanent, everything we experience will pass.


This sections exercises have longer periods of silence where you are left to practise a discipline of mindfulness on your own. These longer pauses will at times mean the mind becomes distracted. You are now asked to bring your attention to the process of returning to the exercise.


However you experience a sense of calm within yourself, today's point of focus is to connect with this and expand the experience of it, while remaining alert


Drawing your attention closer and focusing it internally, by becoming familiar with and learning the difference between internal and external sensation, is refining further the sensitivity of our awareness and powerfully places us in the present moment.


Returning again to the focus of attention, from small areas to broader awareness, helping us to close in on ever smaller areas of sensation. When we are focused in on a smaller area and able to keep it there for expanding periods of time, so we receive more information, in a simular way that information gained from a fleeting image is far less than the information you can gain from the prolonged study of that image.


Very many congratulations on making it to the final day of this programme and as with day one, step by step today, as you focus now on the remaining two exercises. Throughout this 21 day guided programme, the daily points of focus have ended with a invitation to enjoy. As annoying as this may have seemed, It has been there to remind you of the importance of enjoying whatever you do in life. because as you nurture a sense of enjoyment with your own mindfulness practises, it will make practise easier, more interesting and rewarding.


Morning Exercise: Audio download for days 15 to 21


Evening Exercise: Audio download for days 15 to 21

Section 5: Next Steps

Having completed the 21 Day programme, you now have the option to repeat the daily exercises in sequence and with the same points of focus, or choose your favourite audio exercise and use this as your guided practise, with the ultimate goal of being able to sit in practise without any guidence

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Instructor Biography

Jeremy Woodall, Coach and Trainer

To date, I have accumulated a broad range of experience during my working life and now predominantly operate as an independent coach, trainer and consultant.

Before embarking on my first career and at the age of 18, I spent a year travelling and working in Southern Africa, Asia and the Far East. It was however during the subsequent five and a half years, serving as a Royal Marine Commando Officer, that I developed a keen interest in human potential and the psychological, physical and emotional factors that affect our performance. So upon completion of my commission, I decided to resume studies and re-train as a therapist and coach.

By 2001, four years after leaving the military, I had qualified as a Clinical Hypnotherapist, Counsellor, NLP Master Practitioner and Physical Training Instructor and after initially following a therapeutic framework, I quickly moved to a coaching model with clients. Today, 13 years on, I feel very privileged to have worked with some amazing individuals and remain enthused by my coaching work, humbled by the ever present learning curve that one experiences in this field.

In addition to my coaching and training work, I am however also very fortunate to have been able to develop much commercial experience, having been involved with new business ventures, as well as being engaged as a consultant in both the commercial, government and humanitarian sectors. This variety has seen me living and working abroad, including Afghanistan, Pakistan, Iraq, Jordan, Italy and France, as well as the UK. Always keen to take on new challenges, I have been lucky enough to find projects and challenges that have really promoted positive change and often involved the support and development of people, businesses and ideas.

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