COURSE

Calm & Present: A Mindfulness Journey For Beginners

Looking to reduce stress and feel more grounded? Calm & Present is a 7-day mindfulness course for beginners, created to help you slow down, breathe deeply, and reconnect with yourself. Each session includes a soothing guided meditation and gentle reflection, teaching you core mindfulness tools like: • Breath awareness • Body scanning • Noticing thoughts without judgment • Being present with emotions • Cultivating calm and compassion Whether you’re brand new to meditation or returning after a break, this course offers a simple, supportive path to daily mindfulness. No experience needed—just bring an open heart and a willingness to begin.

Happiness Presence Stress Spirituality Mindfulness Meditation Health & Happiness Stress & Anxiety Spirituality Mindfulness

Meet your Teacher

Mark Rowland

United Kingdom

Mark Rowland is a meditation teacher, sound healer, and wellness guide who specialises in creating calming, accessible practices for beginners. With training in multiple forms of meditation and a background in emotional healing, Mark brings a grounded, compassionate approach to his teaching. He combines mindfulness with his experience in breathwork, sound therapy, and inner awareness to help others find calm, clarity, and connection. Drawing from his own journey of overcoming stress and emotional challenges, Mark offers practices that are both practical and deeply restorative.

7 Days

144 students

5.0 stars

17 min / day

Happiness

English

Lesson 1

Beginning With The Breath

In this session, you’ll be introduced to the breath as a powerful anchor for mindfulness. You’ll learn how to gently focus your attention on your breathing, use it to return to the present moment, and begin developing awareness with a calm, non-judgmental attitude. This foundational practice helps quiet the mind, reduce stress, and create a steady sense of inner calm.

Lesson 2

Coming Home To The Body

In this session, you’ll be guided through a gentle body scan meditation to develop awareness of physical sensations and connect more deeply with your body. This practice helps release tension, ground your attention, and cultivate a sense of calm presence. By learning to notice the body without judgment, you create space for relaxation, healing, and inner stability.

Lesson 3

Observing The Mind: Noticing Thoughts Without Judgement

In this session, you’ll learn how to observe your thoughts with gentle awareness, without getting caught up in them. By noticing the thinking mind with curiosity instead of judgment, you begin to create space between you and your thoughts. This practice helps reduce overwhelm, increase mental clarity, and cultivate a more peaceful inner state.

Lesson 4

Being With What You Feel

In this session, you’ll learn how to bring mindful awareness to your emotions—allowing them to arise without resistance or judgment. Through gentle guidance and compassionate presence, you’ll explore how to sit with feelings rather than suppress or avoid them. This practice helps cultivate emotional resilience, self-acceptance, and a deeper sense of inner balance.

Lesson 5

The Quiet Strength Of Presence

In this session, you’ll bring together everything you’ve learned so far to cultivate a deeper sense of calm and focused presence. Through steady breath awareness and gentle attention training, you’ll strengthen your ability to stay grounded and centered—even when the mind wanders. This practice supports mental clarity, emotional balance, and a quiet confidence you can carry into everyday life.

Lesson 6

Loving-Kindness And Gratitude

In today’s session, you’ll explore the heart-based side of mindfulness: cultivating loving-kindness and gratitude. This practice helps to soften inner tension, open your emotional awareness, and increase your connection to yourself and others.

Lesson 7

Mindfulness In Everyday Life

Today’s session focuses on integrating everything you’ve learned into your daily life. You’ll explore how to carry presence into ordinary activities—creating space, calm, and clarity beyond your meditation cushion.

5.0 (14)

Recent Reviews

Andre

November 6, 2025

Great start to becoming more mindful in my daily life.

Tina

September 15, 2025

One of the best courses I've taken! I think I'll rewind and go right back to Day 1, do it all again. Thank you so much Mark for your sweet guidance.

Joanne

September 1, 2025

by Mark Rowland

12 min

4.8

• GUIDED

Let Them, Let Me: Reclaim Your Peace, Release Control

Mark Rowland

6 min

4.7

• GUIDED

Rise With The Sun: 6-Minute Morning Gratitude Meditation

Mark Rowland

8 min

4.8

• GUIDED

Awaken With Love: A Morning Meditation For Peace & Intention

Mark Rowland

11 min

4.7

• GUIDED

Rise And Shine With The Sun 10 Min Morning Gratitude

Mark Rowland

11 min

4.6

• GUIDED

Deep Sleep Nidra: Let Go And Surrender Into Rest & Healing

Mark Rowland

9 min

4.8

• GUIDED

Morning Mindset Reset: Start Your Day Clear With Positivity

Mark Rowland

8 min

4.7

• GUIDED

Rise & Shine Morning Clarity: Positive Peaceful Affirmation

Mark Rowland

8 min

4.7

• GUIDED

8-Minute Morning Meditation To Manifest Fulfilment Today

Mark Rowland

5 min

4.7

• GUIDED

5-Minute Calm Reset: Let Go Of Stress & Find Instant Peace

Mark Rowland

10 min

4.9

• GUIDED

Winter Morning Light: Gentle Awakening For The Shorter Day

Mark Rowland

Trusted by 35 million people. It's free.

Get the app

Retreat categories

Top Retreats

Find Your Perfect Retreat

Blog categories

Top Articles

How to Meditate

Meditation Timer

Calm & Present: A Mindfulness Journey For Beginners

Recent Reviews

More from Mark Rowland

Meditation Basics: Seven Days To Inner Peace

Embracing The Shadow: A Journey Of Self-Integration

Everyday Joy: Simple Daily Actions For A Happier Life

Seven Minutes For Seven Days: A Week Of Inner Calm

Unhook From Overthinking: A Path To Mental Clarity

A Month Of Gratitude: 30-Day Journaling Course

Awaken Your Creative Spirit Muse

Akashic Records For Beginners: Connect With Your Higher Self

Morning Wisdom: Cultivating Conscious Living (Part 1)

Connecting With Your Inner Child