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About this type of meditation

We developed this course so more people could experience the transformative benefits of meditation practice. While it is certainly possible to get benefits from doing 5, 10, or 15 minutes of practice a few times a week, or using meditation as a tool to help cope in stressful situations, we want to help you change your baseline of focus, observation, and balance. This means making meditation something you do consistently and for enough time each day that each practice session is a meaningful step in training the mind.

We’ve seen many times that people who meditate consistently for 30 minutes per day get long-lasting benefits from the practice. It becomes part of their life. Practice becomes something they look forward to doing and it keeps providing new and interesting insights into the way the mind works. Think of 30 minutes as a tipping point that will take you into a whole new landscape of possibility. 

There is no 'one size fits all' best number of minutes per day to meditate. We slowly build up to 30 minutes a day as an amount that allows many people to consistently fit the practice into their lives as well as experience tangible benefits. If your ideal daily practice is lower or higher than this, that is totally fine! You can easily adapt the training course and practices to fit your situation.

Six weeks is a great length of time to slowly build up a practice from a small amount to something reliable and meaningful. It allows you to develop a habit that has a strong chance of continuing after the course.


Meditation apps can be really useful for getting started or getting specialized guidance. However, they often make it really easy to listen to guided audio tracks without teaching you the underlying fundamentals, so you become dependent on the app to keep practicing and progressing. Many also use lock-in subscription models.

We believe you can make significantly more progress and experience more benefit by understanding the skills deeply enough to direct your own practice. Then you can continue to use an app or any other timer device to support your practice. Gaining the tools to guide yourself will enable you to shift your baseline level of mindfulness and experience longer-lasting benefits and transformation.

This is an important and under-explored topic.

Meditation is safe and beneficial for most people. The techniques in this course, practiced for the prescribed lengths of time, are very low risk. However there is always some risk involved with any activity. As you progress further and deeper it is possible for people to experience negative effects. We provide guidelines for making adjustments to the practice and learning to guide yourself safely. However the best advice is to make sure to talk to an experienced teacher or mental health professional if you are experiencing destabilizing or prolonged difficulty.

With meditation, it's hard to say who should or shouldn't be going into their own minds. If you have severe recent trauma or severe mental illness then it is best to either avoid intensive meditation or proceed only with appropriate supervision. Outside of this the chances of meditation causing strong difficulty are low and if difficulty arises then you can get help. 

As your practice develops you'll become more aware of your thoughts and emotions, which can be temporarily unpleasant. The possibility for transformation might require working through some discomfort and unpleasantness. Yes, this journey requires courage and strength, but you do not need to walk alone. There are many great resources, supports, and communities that you can access, such as our guide on working with strong emotions. If you try meditation and it is causing you trouble then you should talk to a meditation teacher and/or a mental health professional. We provide a list of meditation teachers that are currently available to see students, as well as links to online communities.

We break things down into a very straightforward skill-based approach which makes it easy to understand the fundamentals of how meditation works.

We also focus on the biggest barrier that stops most people experiencing the benefits of meditation: developing a consistent practice.

By doing these two things we can help you develop a practice that works for your life and also enable you to continue to self direct your journey onwards.

Many of the modern versions of meditation practice as we know them have roots in Hindu and Buddhist practices.

This training is entirely non-religious and non-dogmatic. We aim to make our courses accessible regardless of your religious or spiritual orientation. There are no rituals or special rules that must be followed. All practices are adaptable and flexible for you to use as you wish, as best serve your life.

This is a big topic that we have written more about here.

About our training offering

Yes! Once you complete either the Start Anytime course or join a cohort, you'll have lifetime access to the training.

You are welcome to re-start your training again as many times as you like and join future cohorts at discounted rates.

Yes! Practicing with others is a great way to create more support to build the habit. If you want to join our cohort trainings with 2-5 people get in touch for a discount code.

Yes! Our course is delivered in English and cohort programmes are offered to suit different timezones.

You can start our online training from anywhere in the world, anytime you are ready.

Ready to Sit Down and Practice?

Take the 42-day Sit Down and Practice training course. Learn the skills of focus, observation and balance.

Step by step guidance to help you develop a strong 30 minute per day meditation practice.

No jargon. Clear and straightforward. This course was designed to make meditation work for you.

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