COURSE

Everyday Grace: 7 Days To Gentle Inner Strength

Everyday Grace: 7 Days to Gentle Inner Strength is a guided journey into calm, resilience, and self-compassion. For a week, you’ll explore practical ways to quiet a busy mind, soften self-judgment, and respond to life’s challenges from a place of grounded clarity. Each day blends a heartfelt teaching with a guided meditation, giving you both the insight and the direct experience to make lasting shifts. You’ll learn simple techniques for creating mental space, regulating emotions, and staying rooted in the present even when life feels overwhelming. By the end of the 7 days, you’ll have a personal toolkit of calming practices you can use anytime, along with a deeper trust in your own capacity to meet life with grace.

Acceptance Depression Confidence Spirituality Health & Happiness Recovery & Healing Spirituality

Meet your Teacher

Mark Rowland

United Kingdom

Mark Rowland is a meditation guide, sound healer, and course creator whose work blends grounded mindfulness with heartfelt compassion. Based in Buckinghamshire, UK, Mark has led both in-person and online sessions, sharing practices that help people find calm, clarity, and emotional resilience. His gentle voice, thoughtful guidance, and deep understanding of the human experience have earned him a dedicated following on Insight Timer. With a background in meditation facilitation, sound therapy, and personal growth work, Mark offers teachings that are both practical and deeply restorative.

7 Days

138 students

5.0 stars

15 min / day

Acceptance

English

Lesson 1

Quieting The Overactive Mind

In this first session, we explore how to create space in a busy mind so you can respond to life with greater clarity and calm. You’ll learn simple, grounding techniques to step back from racing thoughts and reconnect with the present moment. Today’s meditation will help you gently observe your thoughts without getting caught in them, building the foundation for the resilience and self-compassion we’ll deepen throughout the week.

Lesson 2

Inviting Self-Compassion

Today, we explore the power of self-compassion as a daily practice that shapes how we move through the world. You’ll learn how to recognise your inner critic, understand its roots, and gently shift towards a kinder, more supportive way of speaking to yourself. The meditation will guide you in offering warmth and acceptance to every part of yourself, creating a sense of safety and openness from within.

Lesson 3

Upright In Softness

Today’s session explores how to remain steady and rooted without closing off your heart. You’ll learn how softness is not weakness, but a sign of true resilience. Through a combination of reflection and guided meditation, you’ll practice holding yourself upright physically and emotionally while keeping a sense of openness and warmth towards yourself and others.

Lesson 4

Resilience At The Heart

In this session, we explore resilience as something that doesn’t come from pushing harder, but from staying connected to yourself, to others, and to what truly matters. You’ll learn how love, kindness, and a sense of belonging can make you stronger than force ever could. Today’s meditation will guide you into the heart space, helping you draw on its quiet power to face life’s challenges with compassion and courage.

Lesson 5

Breathing Into Presence

In this session, we focus on the breath as a simple, always-available doorway into presence. You’ll discover how conscious breathing can calm the mind, soothe the body, and return you to the only moment that truly exists, this one. Today’s meditation will guide you in using breath awareness to quiet distractions and deepen your connection to the present.

Lesson 6

Rooted In Peace

Today’s session is about finding an inner steadiness that doesn’t depend on outside circumstances. You’ll learn how to ground yourself in moments of uncertainty or stress, drawing on simple body-based practices and mindful awareness. The meditation will guide you into a state of deep calm, helping you feel rooted and supported no matter what’s happening around you.

Lesson 7

Grace As Your Way

Our final session is about weaving the practices you’ve explored this week into the fabric of your daily life. You’ll be guided to reflect on the qualities you’ve nurtured - calm, resilience, compassion, and presence - and to see how they can become part of who you are, not just what you do in meditation. Today’s meditation is a gentle integration, leaving you with a felt sense of everyday grace as your natural state.

5.0 (14)

Recent Reviews

KatieG

September 9, 2025

A lovely course with reminders and practices I need more than ever to stay grounded, present, receptive and compassionate for myself and others. A course for accessing calm while building resilience. Thank you!🙏🏼

Ann

September 7, 2025

This was one of the gentlest and clearest courses I have taken. Instruction and reflections were relatable and calming and empowering. Thank you.

Ken

September 6, 2025

I deal with lots of anxiety, at times wishing I could find a small amount of piece from the stress. This class and your other guided meditations have given me so much piece and taught me how to access that piece when ever needed. On top of that, your voice is so strong, but extremely gentle, its like have a safe, warm place to settle into to enjoy that piece of mind. Thank you very much for this class.

Maggie

September 2, 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

12 min

4.7

• GUIDED

12 Minute Morning Stillness, Grateful Heart: A Daily Reset

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

Everyday Grace: 7 Days To Gentle Inner Strength

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

Morning Wisdom: Cultivating Conscious Living (Part 1)

Akashic Records For Beginners: Connect With Your Higher Self

Connecting With Your Inner Child