COURSE

Cultivate A Daily Meditation Practice

This course is designed to assist you in developing a daily meditation routine. Over the next 30 days, you will embark on a gradual journey into the world of mindfulness meditation. Each session will commence with a brief lesson, followed by a guided meditation practice that builds upon the previous day's teachings, finishing with a discussion of the content, connecting it to the principles of mindfulness and habit building in general. By the end of the month, you will have not only ingrained a constructive habit but also acquired the foundational skills of mindfulness meditation—an invaluable tool capable of enhancing your life significantly. Join our community of fellow meditators, where mutual encouragement and support are integral. Together, we'll stay on track within the classroom, fostering a sense of collective motivation and progress, as well as answering any questions that arise. Lets meditate!

Anxiety Happiness Stress Contemporary Buddhism Mindfulness Meditation Stress & Anxiety Health & Happiness Spirituality Mindfulness

Meet your Teacher

Zachary Phillips

Melbourne, Australia

Zachary Phillips is a poet, author, meditation instructor, and mindset coach. He is also a qualified teacher, Reiki master, and is currently studying a Master of Counselling. In these roles he helps people identify and release the limiting beliefs that no longer serve them, guiding them from surviving to passionately thriving using tips, tools, and techniques that enable them to process the past, accept the present, and embrace the future with positivity and purpose.

30 Days

1.2k students

4.9 stars

12 min / day

Anxiety

English

Lesson 1

Introducing Mindfulness & The Key To Positive Habit Building

In this session we will introduce the basic practice of mindfulness meditation as well as highlight the importance of continuing your practice ongoing; it is okay to miss a day of practice, provided you get back on board and continue the next day. In this way you will guarantee yourself success.

Lesson 2

The Lag Between Actions & Results

In this session we discuss the lag between action and results; namely that it takes time to see the rewards of a meditation practice. Today's meditation may not have a noticeable impact, but repeat your practice daily and over time you will notice a dramatic difference in your mental state and functioning.

Lesson 3

The Misconceptions Around Mindfulness Meditation

In this session we discuss what mindfulness is and is not - discussing the purpose of our practice. Our goal is to observe reality, as it is, for what it is, right now. Not to empty the mind of thoughts, nor to change our mental state. All we are trying to do is observe, without judgement and filter.

Lesson 4

Ensuring A 'Successful' Meditation Session

In this session we discuss what makes a meditation session 'successful' - this simple answer being that success comes when we complete it. We also discuss how to use motivation to establish a habit; as motivation wanes, but habits remain.

Lesson 5

Choosing A Meditation Object

In this session we discuss how to choose a meditation object. Traditionally, the breath is chosen as a point of focus because it is always there and always changing. That said, anything can be used as an anchor; sights, sounds, feelings, smells, tastes, or mental phenomena. Remember, whatever you choose, stick to it for the duration of the session.

Lesson 6

Dealing With Distractions

In this session we cover how to deal with any distractions that arise, giving you the tools and the intention to sit for the duration of the session successfully.

Lesson 7

Labelling Mental Phenomena

In this session we introduce the technique of 'labelling' or 'noting' as a way to both practice mindfulness meditation, but also as a tool to use when intense emotionality or thought arises.

Lesson 8

Finding A Time And Place To Practice

In this session we discuss the importance of finding a consistent time and place to practice. This will ensure that our habits remain engrained and sustained over the long term as we will mentally link those factors together.

Lesson 9

Body Posture And Positioning

In this session we discuss how the 'correct' body posture and positioning will be unique to you - provided that you are not in pain and can stay focused and awake, it doesn't matter if your eyes are open or closed, nor how you sit or stand. Find what works for you.

Lesson 10

Walking Meditation

In this session we introduce the concept of walking/moving meditation - using the sensations entering the body and the intention to move as the focus of our practice.

Lesson 11

Taking Meditation Into Everyday Life

In this session we discuss the concept of taking meditation off the mat and into our real life. We don't practice to get better at practicing, but rather to bring those benefits into our everyday life. This session will give you some tools and techniques to do so.

Lesson 12

Mindfully Calming The Nervous System

In this session we introduce the 'finger breathing' technique - a simple practice that simultaneously cultivates mindfulness as well as encourages slow calm breathwork. This technique can be used as a practice itself, or in response to stress and overwhelm.

Lesson 13

Environmental Triggers For Mindfulness Practice

In this session we discuss the practice of using environmental triggers as a cue to practice mindfulness. If you notice you are overwhelmed, anxious, angry or otherwise mentally impacted, you can use those feelings as a trigger to take a calming breath and then to sit in meditation for a minute or more.

Lesson 14

Implementing An Ongoing Practice

In this session we briefly recap our prior learnings and then discuss how we can implement an ongoing mindfulness meditation practice that you can use beyond the 30 days of this course.

Lesson 15

Mindful Eating

In this session we will be practicing mindful eating - you will need a small piece of food that you enjoy. This will be used as the focus of today's meditation practice.

Lesson 16

The Power Of Just One Minute

In this session we will be discussing the power of just one minute of mindfulness meditation done daily. Remember, some practice is better than none, and daily consistent practice is optimal.

Lesson 17

Meditation Buddies, Groups, & Gurus

In this session we discuss the importance of using social pressure as a way to begin and maintain a positive habit like meditation. A friend, group, or instructor can provide much needed motivation to continue practicing.

Lesson 18

How To Meditate 'Correctly'

In this session we will discuss how to meditate 'correctly', diving into the misconceptions about what makes our practice successful or not, coming to the conclusion that the best meditation session is the one that is completed.

Lesson 19

Cleaning The Glasses

In this session we discuss the meditation analogy of 'cleaning the glasses' - the idea that meditation is akin to cleaning the lenses and thus enabling us to see reality better.

Lesson 20

Alternative Approaches To Mindfulness - Mantra Repetition

In this session we will look at an alternative approach to mindfulness meditation known as 'mantra repetition'. You select a phrase, word, or prayer, and mindfully repeat it; internally or externally. You could also choose to add mala/prayer beads as an additional point of focus.

Lesson 21

Alternative Approaches To Mindfulness - Inbox Zero

In this session we will look at an alternative approach to mindfulness meditation known as 'Inbox Zero' - The analogy that our minds are akin to an email inbox and the act of sitting is like we are sorting through unprocessed emails.

Lesson 22

Alternative Approaches To Mindfulness - The Flame And The Void

In this session we discuss the alternative approach to mindfulness 'the flame and the void' - you picture a flame in your mind, then feed all of your thoughts/emotions into it. The flame (visualised internally) becomes the point of focus with mental phenomena being observed then let go of.

Lesson 23

Anger, Anxiety & Pain

In this session we discuss how to use anger, anxiety and pain as both triggers for and focuses of mindfulness meditation. You can use any object (physical or psychological) as an anchor - the most life applicable are the objects that can be traditionally considered unpleasant.

Lesson 24

Complementary Practices - Breathwork

In this session we introduce the complementary practice of 'breathwork' - the purposeful slowing down of the intake and releasing of breath with the purpose of calming down the body and thus the mind.

Lesson 25

Complementary Practices - Metta (Loving Kindness) Meditation

In this session we introduce the complementary practice of 'metta' or 'loving kindness' meditation - the practice of sending good intentions, love, compassion and joy to other people, the world, and ourselves.

Lesson 26

Locking In Positive Habits

In this session we talk about how to lock in positive habits into our lives. We focus on the practice of mindfulness meditation, but these principles could be applied across any habits you would like to implement into your life.

Lesson 27

The 'Feel' Of Mindfulness

In this session we look at the 'feel' of mindfulness - I will share with you some poetry that I have written on the topic, that will be used as a point of mindful focus, along with the feelings that they evoke. This session is designed to serve as a guide/suggestion, not as a prescription to be hunted for.

Lesson 28

Real World Uses For Mindfulness Meditation

In this session we discuss the importance of having faith in the benefits of the practice - in moments of intense mental duress, knowing that mindfulness can help to shift emotionality, you can trust that your current mental state will lighten - with time, patience and practice.

Lesson 29

Priming Our Practice + Recap & Review

In this session we recap and review all of the most important parts of this course, giving you a clear and concise summary of how to practice mindfulness meditation consistently. We also talk about the process of priming ourselves prior to meditating.

Lesson 30

Into The Future...

In this session we discuss how you can ensure that you continue practicing beyond this course. You could choose to repeat these 30 days, find another course or collection of guided meditations, or to practice in silence on your own or in a group. I encourage you to consider what would work best for you. If you fall off and stop practicing, you are always welcome to return to this course and pick up your practice again. As long as you return to meditation practice, you will eventually establish it permanently in your life. Well done and good luck!

Ask your teacher

This course includes 375 community questions and 220 audio replies from Zachary Phillips. The community classroom and teacher audio replies are only available via the app.

375

4.9 (57)

Recent Reviews

Scott

January 16, 2026

Excellent course! Perfectly laid out.

Laurie

January 15, 2026

I learned many great suggestions for starting and maintaining a practice from this course - which surprised me since I have an established meditation practice.

Harshna

November 14, 2025

A brilliant way to establish a daily meditation practice.

Aileen

October 12, 2025

As a beginner in meditation and having tried other courses, this one is by far the best for me. Practical advice that I could take in and incorporate into my daily lives.

darla

May 22, 2025

This course got me back into a daily meditation practice after years of struggling to reestablish one. Highly recommend it—whether you are new to meditation or practicing for decades.

sujan

May 8, 2025

I enjoyed trying various approaches to mindfulness meditation. I already have a practice but this course gave new ideas to strengthen my practice and reminded me of approaches I have tried in the past and might want yo try again.

Chantal

March 22, 2025

Really great course, worth doing to help to reinforce the habit of meditation and to find different ways to keep going! Thank you

Kathy

November 25, 2024

I thoroughly enjoyed this class, great information and so many’s ways shared with us on how to start and keep with a meditation practice. I’ll definitely repeat this course again!

Mindy

November 6, 2024

Excellent daily practice for beginners.

Matt

October 26, 2024

This is my second course with Zachary, have been meditating for 108 straight days!! Will be participating in more of his courses

Lisa

October 16, 2024

I highly recommend whether your new to meditation, or been dabbling for a while!

Warren

October 1, 2024

A fantastic course to get back in the swing of meditating everyday. I thoroughly enjoyed this work, and am very grateful a course like this was created. Much love 🙏

Tracey

August 26, 2024

Learn a lot of ways of meditation I didn’t know before. This class was AWESOME!!!! Thank you😃

Edwin

August 14, 2024

Awesome

kenny

February 15, 2024

Zachary did a great job with this course. Lots of concrete but accessible ways to develop and maintain a daily practice. I particularly liked the guidance that it is not a one-size-fits-all approach. Find what works for you and stick to it. Great class, great instructor. Thanks.

Kristi

January 27, 2024

Thank you for opening the door to a consistent mindfulness meditation practice. This course is accessible, manageable, informative, and shows the way to whatever will work best for you in establishing a practice and moving forward. Zachary is very responsive via the classroom and provides ongoing encouragement and accountability in a supportive way. Highly recommend this course.

Dawn

January 10, 2024

Excellent 😃

Andreas

January 1, 2024

Really well done course with thoughtfully constructed, and at times personal daily meditations. Importantly, the focus on habit building helps create the soil for the meditation seeds to thrive. Bravo 👏 11/10!

Ash

December 19, 2023

Truly excellent! Thank you!

7 min

4.8

• GUIDED

Box Breathing For Anxiety Relief

Zachary Phillips

4 min

4.6

• GUIDED

Guided Stomach Breathing For Total Relaxation

Zachary Phillips

1 min

4.7

• GUIDED

A Simple Trick To Still A Troubled Mind

Zachary Phillips

5 min

4.8

• TALKS

Every Moment Is An Opportunity For Freedom

Zachary Phillips

5 min

4.7

• GUIDED

Relax With 4-7-8 Breathing

Zachary Phillips

1 min

4.6

• TALKS

All That Matters Is This One Moment

Zachary Phillips

4 min

4.7

• GUIDED

Enjoy A Mindful Morning Coffee Together!

Zachary Phillips

2 min

4.7

• GUIDED

10 Slow & Relaxing Breaths

Zachary Phillips

10 min

4.8

• TALKS

Why Acceptance Is The Key To Happiness

Zachary Phillips

3 min

4.8

• TALKS

Seeing Beauty Through Struggle & Stress

Zachary Phillips

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

Cultivate A Daily Meditation Practice

Recent Reviews

More from Zachary Phillips

Discover Your Divine Purpose

Creative Writing For Healing

Using Meditation To Enhance Lucid Dreaming

Awaken To Your Highest Calling

Daily Contemplations For Living An Examined Life

Your Mindfulness Toolbox For Daily Living

Questions To Heal Your Soul

Develop Effective Study Habits

Mindfulness For Absolute Beginners