Everyday Joy: Simple Daily Actions For A Happier Life - by Mark Rowland

COURSE

Everyday Joy: Simple Daily Actions For A Happier Life

With Mark Rowland

Discover how small, practical shifts in your daily life can unlock greater joy, presence, and emotional wellbeing. In this 7-day journey, you’ll explore research-backed habits that promote happiness—each paired with a guided meditation to help you embody the lesson. Whether you’re looking to enhance gratitude, deepen connection, or build resilience, this course gives you tangible steps to live a more fulfilling life, one day at a time.

HappinessPresenceWisdomSecular MindfulnessHealth & HappinessSecular

Meet your Teacher

Mark Rowland
United Kingdom

Mark Rowland is a meditation teacher, sound healer, and Reiki Master with a passion for making mindfulness practical and accessible. With experience leading guided meditations on Insight Timer and in live events, Mark creates grounded, heart-centered teachings that blend science, spirituality, and everyday wisdom. His work gently guides listeners back to presence, self-kindness, and emotional wellbeing. This course draws on his background in positive psychology, energy healing, and lived experience to offer simple, powerful tools for cultivating happiness—one mindful day at a time.

read more

7 Days

351 students

4.9 stars

16 min / day

Happiness

English

Lesson 1

Start With Gratitude

In today’s session, you’ll learn how cultivating daily gratitude—especially for small, everyday things—can lead to greater emotional resilience and joy. This lesson explains how the practice works, and ends with a meditation to help you begin noticing and appreciating the good that’s already here.

read more

Lesson 2

Connect With Others

In today’s session, you’ll explore how even simple, everyday expressions of connection can uplift your wellbeing. Through a loving‑kindness meditation, you’ll cultivate warmth toward others and yourself, reinforcing the invisible bonds that nourish us.

read more

Lesson 3

Move Your Body

Explore how gentle, mindful movement can nourish your wellbeing. In this session, you’ll learn why motion matters and practice a body-awareness meditation that honors your body’s flow and capacity for joy.

read more

Lesson 4

Simply Simplify

In Day 4, we simplify something small to create mental and physical space. Through a visualization meditation, you’ll deepen the experience of clarity and peace that follows letting go—even in tiny increments.

read more

Lesson 5

Notice Beauty

Today you’ll explore how noticing beauty—even in tiny details—can calm the mind and uplift the heart. Through reflection and meditation, you’ll begin to see the world with softer eyes and a more open heart.

read more

Lesson 6

Rest And Reset

Today you’re invited to explore rest as a form of healing and self-care. Through a calming body scan and guided breath awareness, this session helps you reset your nervous system and reclaim inner balance. Rest is not indulgenc....it’s essential.

read more

Lesson 7

Do One Thing You Love

Today’s session celebrates your unique spark. You’ll reconnect with what brings you joy—through reflection and a gentle meditation. Discover how allowing yourself this sacred moment can light your path forward in everyday life.

read more

4.9 (39)

Recent Reviews

Traci

February 8, 2026

Truly enjoyed these daily meditations! Thank you.

Ellen

January 14, 2026

Thanks for helping us find joy

Cindy

August 10, 2025

Mark, I've been a member of Insight Timer for a long time, and this is truly one of the best courses that I have ever taken. Your voice is so very gentle and calm. I loved each and every one of the lessons, and I will definitely return to them in the near future!

Val

August 8, 2025

What a pleasure! I had a smile on my face at the end of each lesson. Thanks ~

Marika

August 1, 2025

Nice course with good insights and practices. Thank you 🙏

Dawn

July 8, 2025

Loved this! Such a nice reminder that it’s the simple things that bring me the most joy.

More from Mark Rowland

COURSE

4.9

• 7 DAYS

Meditation Basics: Seven Days To Inner Peace

by Mark Rowland

COURSE

4.9

• 7 DAYS

Embracing The Shadow: A Journey Of Self-Integration

by Mark Rowland

COURSE

4.9

• 7 DAYS

Seven Minutes For Seven Days: A Week Of Inner Calm

by Mark Rowland

COURSE

4.9

• 3 DAYS

Unhook From Overthinking: A Path To Mental Clarity

by Mark Rowland

COURSE

5

• 30 DAYS

A Month Of Gratitude: 30-Day Journaling Course

by Mark Rowland

COURSE

4.9

• 2 DAYS

Awaken Your Creative Spirit Muse

by Mark Rowland

COURSE

4.8

• 3 DAYS

Akashic Records For Beginners: Connect With Your Higher Self

by Mark Rowland

COURSE

4.9

• 3 DAYS

Connecting With Your Inner Child

by Mark Rowland

COURSE

4.9

• 4 DAYS

September Reflections: Finding Balance, Renewal, And Inner Harvest

by Mark Rowland

6 min

4.7

• GUIDED

Rise With The Sun: 6-Minute Morning Gratitude Meditation

Mark Rowland

12 min

4.8

• GUIDED

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

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

8 min

4.8

• GUIDED

Awaken With Love: A Morning Meditation For Peace & Intention

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

10 min

4.9

• GUIDED

Winter Morning Light: Gentle Awakening For The Shorter Day

Mark Rowland

11 min

4.8

• GUIDED

Rise Gently: A Positive Warm Start To Your Morning

Mark Rowland

Trusted by 35 million people. It's free.

Insight Timer

Get the app