COURSE

Tools For Self-Growth

Simple, concise, easy-to-use and easy-to-teach tools for modern living. Tools that help us all be part of the change and grow together. Let's be realistic. Sometimes life is great. But sometimes it’s hard. It's my guess that even if you're rolling along nicely now, that you know someone who isn’t. This 10 day course offers you easy-to-use tools designed to encourage a flexible and optimum mindset in all aspects of your life. This course will also give you instruction on how to teach others the lessons you have learnt, inviting those around you to embark on their own journey of self-growth. Over the next 10 days we will begin by using a framework to help get clear on our heart's desires before looking at tools for when things get tough, tools to help us unhook from unhelpful thoughts and realign, and tools to overcome barriers that steer us away from what we really want. We will also explore a simple fail-proof ritual to boost intention and stay on track.

Resilience Secular Mindfulness Mindfulness Meditation Health & Happiness Secular Mindfulness

Meet your Teacher

Reuben Lowe

Melbourne, Australia

Reuben Lowe is the founder of both Mindful Creation and the registered charity ACT on it. He specialises as a mindfulness-based therapist working at one of the largest health clinics in the southern hemisphere where he has taught thousands of people these tools. Reuben is also the creator of “Mindfulness: Being Human”, a smartphone app which has insights into the human mind and behaviour, as well as the practice of mindfulness. His passion is about empowering people to be part of the positive change that’s going on in the world right now.

10 Days

10.5k students

4.9 stars

15 min / day

Resilience

English

Lesson 1

Self-Growth, Flexibility & The Life Areas Tool

Let’s do this! In this first lesson we kick off by briefly exploring self-growth and the attitude of flexibility. The Life Areas Tool gives us the foundations of 1) what is deeply important to us and, 2) where the imbalances are. Then, we can take effective committed action to enrich our lives even more.

Lesson 2

The Rainbow & Super-Self-Growth

The Rainbow is a tool to help us recognise what’s going on for us, as well as being a reference point for managing the barriers that try and steer us away from things that, deep down, really matter to us. In today's lesson we will learn that using The Rainbow can help us to unhook from unhelpful patterns of behaviour and discern between self-growth and super-self-growth.

Lesson 3

Choice Point

Here we break down that ‘just before’ moment of when we are being pulled into doing something that is not in our best interest. It’s in these moments where we can move away from the type of person that we want to be. Choice Point empowers us for those fork-in-the-road moments.

Lesson 4

Urge Surfing

Can you recall a time when you gave in to an urge that resulted in doing something you wish you hadn’t? In today's lesson we’re going to delve into a concept that everyone can undoubtedly benefit from. The power of ‘urge surfing!’ We will explore this through an experiential exercise and a step by step process of overcoming unwanted urges.

Lesson 5

Contraction & Expansion

Emotions always lay underneath our urges, no matter how subtle they are. Today, we explore how we can change the way we relate to our feelings for our own self-growth, by using some special tools for the job. We can practice this both starting from the inside, or starting from the outside.

Lesson 6

Unhooking From Unhelpful Thinking

Our minds are just doing their job! I know, they sometimes feel as though they're not on our side. But when we regard the functions of the human mind from an evolutionary perspective, we start to take our unhelpful thoughts less seriously. In today's lesson we will begin to explore why our minds are like this, and how to unhook from unhelpful thoughts. It is from here that our unhelpful thoughts begin to lose their power and continue to do so with regular practice.

Lesson 7

The Recall Review Ritual

The Recall Review Ritual is a simple tool that helps us instantly shift our mindset for the better. It requires 2 minutes upon waking and 2 minutes before sleep. In the morning, we recall; setting the intention for who we want to be and in the evening, just before sleep, we review; to see how well we did. It’s incredibly effective. This tool is ultimately the foundational piece of intention setting that sets us up to reap the greatest benefit from the tools taught over the entirety of this course.

Lesson 8

The Mindfulness Triangle Pt. 1

These next two days are a micro course which will walk you through the process of how to teach The Mindfulness Triangle. Do you know a friend or a young person that could benefit from a simple model to help them unhook from unhelpful thoughts, or to enhance their moments of meaningful connection? Great! You’re the teacher! If you really want to know something well, the best way to know it is to teach it.

Lesson 9

The Mindfulness Triangle Pt. 2

In today's lesson we explore The Mindfulness Triangle in more depth. We explore why to use it and how to use it, along with some general tips to better equip you at answering some of the questions that the people you are teaching may ask. This lesson will also include some essential yet super simple neuroscience.

Lesson 10

Pulling It All Together

Yes! Rock on! This is the most important day for consolidating everything that has resonated with you. Instead of seeing these tools in this course as separate little pieces, we explore how everything here is connected. We also use a framework to help keep us on track with moving forward on this journey of self-growth and a flexible mindset.

Ask your teacher

This course includes 204 community questions and 127 audio replies from Reuben Lowe. The community classroom and teacher audio replies are only available via the app.

204

4.9 (491)

Recent Reviews

Nancy

September 1, 2025

Thank you for this course, I felt a little bit out of my depth as I didn't fully read the description 😅 In any event I stayed the course and completed all sessions, I am am grateful for your sharing of guidance and support 🙏

Nathalie

August 23, 2025

Thank you so much🙏🏻🪷🙏🏻🩷

Linda

June 27, 2025

Hi, Reuben. I so enjoy your courses. I put them on at night as I am winding down. They help keep me on the growing track. Thank you so much. I started an Inherited Family Trauma book group. I discovered the legacy of being a second class citizen. I've been exploring dating and I am having fun. I've been stretching myself. Self-compassion is easier now. Your courses are an important part of my journey. My friend in Australia is getting ready to start her clinical hours-she wants to work with adolescents and needs a supervisor. Let me know if you have leads. She lives in Woologang(sp?) an hour from Sydney. I think you're the best! Linda

Cindy

May 13, 2025

I enjoyed this course very much and I also am practicing every morning and every night what’s important to me in that triangle. Blessings of gratitude🙏

Olivia

April 30, 2025

These courses are so helpful! As a therapist, I love them and use them with my clients. Thank you for your creativity in presenting these concepts so beautifully!!

Laura

April 13, 2025

This is another fantastic course full of practical tips that can really improve well-being. 🩷🪷

Annemiek

March 29, 2025

What a wonderful course. It’s packed with great tips for managing oneself. I definitely recommend listening. Thank you dear Reuben for the time and energy you put into creating your valuable work 🙏🏻

James

February 21, 2025

Rueben, my second course with you and as usual, you ROCKED it. I feel as though you are a great example of what is possible when we show up before the world with courage to give to the world our best (or evolving to the best) version of ourselves. I respect your transparency. And it’s obvious that you are also moving forward on your own path. Cheers!

Torie

November 22, 2024

You are one of my favorite teachers. Thank you for this informative and practical toolsets for the collective.

Bianca

September 26, 2024

Very, very, very good course! I would highly recommend this course to anyone. I really notice some big changes in my daily life and that's just great.

Leana

June 18, 2024

This is a very helpful course that I will certainly come back to often. Reuben is one of my favorite teachers on inside timer.

Mary

May 22, 2024

This was a really helpful course for me. I particularly appreciated taking the time to examine different life areas that I want to put more or less energy into.

Marci

May 18, 2024

Pairs well with the book I was reading at the time on happierness. Cheers to being part of the change, moment by moment.

Riad

April 20, 2024

Awesome class!

Senga

April 3, 2024

Excellent course. Very well worthwhile listening. 💛💚🧡💜🙏🙏

Pina

November 17, 2023

I really enjoyed this course. Reuben is so good at helping you understand the step by step process of the how’s and why’s your mind works and gives great tools/techniques for you to get to a place where you can confidently put these into practice. Thank you 🙏

GINA

November 9, 2023

This course was very helpful. Thank you so much!

Taja

September 30, 2023

Reuben is a talented and inspiring teacher. This class is filled with invaluable tools that hold the line and morph between mindfulness work and therapy. I think this course is so valuable you could listen to it 3 x. First time is to revalue the contours and take in the ahas. 2nd time is to take notes. 3rd is to review and see if the are deeper take always after assimilation. Thank you Reuben!

Silke

September 23, 2023

Awesome course! Great teaching tools! Thank you so much 🙏

7 min

4.7

• GUIDED

Mini Practise: Starting Your Day With Intention

Reuben Lowe

2 min

4.6

• TALKS

Micro Talk: 'Stepping Back' From Unhelpful Thinking

Reuben Lowe

10 min

4.6

• GUIDED

Mindfulness: This Day For Me (Spiritual)

Reuben Lowe

18 min

4.8

• GUIDED

Soothe With 'The Soften' (Nervous System) Full Version

Reuben Lowe

2 min

4.6

• TALKS

Micro Talk: The Power Of Possibility

Reuben Lowe

13 min

4.7

• GUIDED

'The Push' For When Times Are Tough

Reuben Lowe

19 min

4.8

• GUIDED

Affirmations For Abundance: Gently Drip-Feeding

Reuben Lowe

36 min

4.9

• GUIDED

Reflect & Practise: When Times Are Tough (Full Version)

Reuben Lowe

7 min

4.8

• GUIDED

Gratitude: The Power Of 20 Seconds

Reuben Lowe

12 min

4.8

• GUIDED

Your Calm In This Storm

Reuben Lowe

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