7 dias

The House Within: 7 Days To Presence And Calm

Por Mark Mathews

O que você irá aprender

The House Within: 7 Days to Presence and Calm is a compact, practical programme that teaches simple, reliable ways to steady attention and reduce reactivity, without jargon or long theory. Over seven short lessons you move room-by-room through an inner house, learning one technique each day and how to use it in real life. What you will learn • Day 1: The three N’s — Notice, Name, Nurture — a portable routine for any stressful moment. • Day 2: Breathwork (box breathing) to calm the nervous system. • Day 3: A body scan to locate and release tension. • Day 4: R.A.I.N-style practices to meet emotions with care. • Day 5: Label-and-release for working with thoughts. • Day 6: Bringing awareness into ordinary actions — seeing, sensing, listening. • Day 7: Integrating these tools so they become sustainable habits. Each lesson combines a short teaching, a guided exercise, and clear steps to apply the skill immediately. By the end of the week you will have a compact toolkit to calm your nervous system, sharpen focus, and carry presence into daily life.

Mark Mathews

London, United Kingdom

Mark Mathews is a creative director and musician who has spent years exploring personal growth through yoga, meditation, and healing circles around the world. Navigating a busy and demanding life led him to develop practices that help manage stress, pause, and reconnect with oneself. His guided sessions support listeners in slowing down, noticing...

Lição 1

The Lobby: Step Inside Your Awareness

Today, we enter The Lobby. Here, you will discover the concise yet powerful “Notice, Name, Nurture” routine. This straightforward practice forms the foundation of the course, guiding you back to yourself when your thoughts spiral or stress tightens its hold.

Lição 2

The Breathing Room: Anchoring In The Present

In this lesson, you’ll enter The Breathing Room and learn box breathing, a steady, rhythmic technique that calms the nervous system and sharpens mental clarity, helping you stay composed even in tense moments.

Lição 3

The Body Room: Listening To Your Sensations

In this lesson, you’ll enter The Body Room. You’ll be guided through a gentle body scan that helps you identify where tension is held, release it, and reconnect with your body’s signals. You’ll learn to tune into physical sensations, recognise stress patterns, and respond with care, building a deeper awareness that supports calm, clarity, and overall wellbeing.

Lição 4

The Heart Room: Meeting Emotions With Kindness

In this lesson, you’ll step into The Heart Room, a space for meeting your emotions with warmth and care. You’ll use a RAIN-inspired practice to notice what arises, explore it gently, and respond with kindness, cultivating safety and presence within yourself.

Lição 5

The Mind Room: Observing Thoughts Without Judgment

In this lesson, you’ll enter The Mind Room, where thoughts are simply passing visitors. You’ll practise observing them without judgment, naming each one, and gently letting them drift away, strengthening your ability to return to calm, steady awareness.

Lição 6

The Open Garden: Bringing Awareness To Everyday Life

In this lesson, you’ll step into The Open Garden. Here, awareness extends beyond the inner house into everyday life. By tuning into a single sense - sight, touch, or sound - you’ll explore how simple, ordinary moments can become powerful opportunities to stay present and grounded.

Lição 7

The Hearth: Integrating Awareness For Life

In this lesson, you’ll arrive at The Hearth. Here, all the practices you’ve explored - breath, body, heart, mind, and daily awareness - come together. You’ll learn to create a simple, integrated routine that supports calm, clarity, and presence in everyday life.

Avaliações Recentes

Anne

September 27, 2025

Informative and interesting course with good advice and exercises for daily practice

KatieG

September 24, 2025

Courses on awareness, mindfulness and presence are always valuable for me, including this one! I’ve been practicing for years on Insight Timer, and finding new metaphors, new perspectives, and new ways of layering and adding to my existing understanding and practice is always valuable; so thank you for this course, it was fun, interesting and helpful!

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