What is the 21-Day Meditation Challenge?

It's a structured programme of 21 guided meditation practices, designed to be followed over 21 days.

Each day takes around 12 minutes, making it realistic to fit into everyday life.

Over the three weeks, you'll experience different mindfulness and meditation practices while developing something just as important: the habit of turning up to practise.

You don't need to meditate perfectly.

You don't need to empty your mind.

And you don't need to wait until life is calm enough to begin.

You just need to come back tomorrow.

What's included?

• 21 guided meditation practices
• Around 12 minutes of practice each day
• A structured three-week meditation journey
• Different mindfulness practices to explore
• Lifetime access - return whenever  your meditation habit needs a reset

Why practise meditation regularly?

We often think of meditation as something that helps us feel calmer in the moment.

But regular practice is about more than one relaxing meditation.

Repeated practice gives us opportunities to train attention, become more familiar with our patterns and develop skills that can begin to influence how we experience the rest of our day.

Regular mindfulness practice can help us become more aware of what is happening in our minds and bodies, rather than automatically getting swept along by every thought, feeling or reaction.

Meditation has also been associated with changes in some of the biological processes involved in stress, mood and wellbeing. You may sometimes hear these described in terms of our body's feel-good chemicals, including endorphins.

But perhaps the most important point is that the benefits of meditation aren't found in simply knowing how to do it.

They come from practising.

Over time, regular practice can help us develop greater awareness, strengthen our ability to direct attention and change our relationship with thoughts and emotions.

That's why consistency matters.

What happens during the 21 days?

You'll have a guided meditation practice to follow each day for three weeks.

The practices allow you to explore mindfulness in different ways while gradually establishing a regular place for meditation in your day.

You can practise at a time that works for you — morning, lunchtime, evening or whenever you're most likely to keep showing up.

And because the practices are guided, you don't have to sit wondering what you're supposed to be doing.

Press play and practise.

Do I need to be experienced at meditation?

No.

You don't need years of meditation experience to take part. But the main purpose of this programme is helping you establish a regular meditation practice, rather than teaching all the foundations of meditation from scratch.

If you've meditated before — perhaps through a class, an app, a course or simply by trying guided meditation yourself — you can start with the 21-Day Challenge.

If you're completely new to meditation and would prefer to learn the foundations first, there's another route.

Completely new to meditation?

The Just Breathe App includes my 10-Day Learn to Meditate mini-course, designed to introduce meditation gradually and help you understand some of the things that can make it feel difficult at first.

Once you've completed those ten days, I recommend moving on to the 21-Day Meditation Challenge to help turn what you've learned into a more consistent practice.

Both programmes are included within the App.

So you have two options.

Already know the basics and want to build the habit?

Choose the standalone 21-Day Meditation Challenge and get lifetime access to the programme.

Want to learn first and then develop a regular practice?

Join the Just Breathe App and move from the 10-Day Learn to Meditate mini-course into the 21-Day Challenge, with ongoing practices and support available afterwards.

What if I've fallen out of the habit?

Then this may be exactly what you need.

Meditation habits aren't necessarily something we establish once and maintain perfectly forever.

Sometimes we practise regularly for months and then life changes. Holidays happen. Work becomes busy. We get ill. Routines disappear.

And suddenly we realise that something we used to do regularly has quietly dropped away.

The 21-Day Challenge can also be used as a meditation reset whenever you notice your practice has slipped.

Because you have lifetime access, you can return and start another 21 days whenever you need a little structure to get going again.

Or, if you'd like to learn the foundations first and access the 21-Day Challenge alongside the wider Just Breathe library, explore the Just Breathe App.