COURSE

Seven Minutes For Seven Days: A Week Of Inner Calm

Give yourself seven minutes a day to reconnect with calm. In this short but powerful week of micro-practices, Mark Rowland gently guides you through seven mindful themes - from breath awareness and letting go, to gratitude and compassion. Each day includes a brief reflection and a soothing meditation designed to help you reset your mind, soften tension, and come home to yourself. Perfect for busy lives, these sessions offer a moment of stillness that ripples through the rest of your day.

Happiness Wisdom Stress Spirituality Health & Happiness Stress & Anxiety Spirituality

Meet your Teacher

Mark Rowland

United Kingdom

Mark Rowland is a meditation teacher and sound healing facilitator known for his gentle, grounded approach to mindfulness. Through his popular courses and guided meditations on Insight Timer, he helps listeners reconnect with calm, gratitude, and inner balance. Drawing on years of personal practice, Mark’s teachings combine accessible mindfulness tools with warmth and authenticity. His work encourages people to slow down, breathe deeply, and rediscover the peace that’s already within them.

7 Days

335 students

4.9 stars

8 min / day

Happiness

English

Lesson 1

Begin Again

Today we explore the power of beginning again the quiet art of returning to the present moment, no matter how many times we drift away. This practice reminds us that each breath is a doorway back to calm.

Lesson 2

The Power Of The Breath

Today’s session focuses on the power of your breath the most direct and reliable way to calm the nervous system and return to the present moment. You’ll learn how conscious breathing helps regulate emotion and brings the mind and body back into harmony.

Lesson 3

Softening Resistance

Today’s practice explores the gentle art of softening resistance - learning how to meet what is, rather than fight against it. You’ll discover how acceptance helps dissolve tension and creates space for peace to arise naturally.

Lesson 4

Gratitude In Motion

Today we explore gratitude not as a list or idea, but as a living state of awareness. You’ll learn how to recognise small blessings in real time - turning ordinary moments into quiet doorways of appreciation and peace.

Lesson 5

Letting Go

Today’s theme is letting go - learning how to release what weighs you down and make space for something lighter. Through a gentle reflection and short meditation, you’ll explore how release isn’t a loss, but an opening.

Lesson 6

Compassion For Self

Today we turn inward toward self-compassion - learning to meet our own pain, mistakes, and imperfections with tenderness instead of judgement. Through this short practice, you’ll discover how kindness toward yourself naturally softens the mind and opens the heart.

Lesson 7

Coming Home

On this final day, we bring everything together - returning to the stillness that has been within you all along. This closing meditation is an invitation to come home to yourself: grounded, calm, and complete.

4.9 (37)

Recent Reviews

Ani

January 25, 2026

Absolutely amazing. I loved every lesson. Keep em coming! Thanks so much for creating this course

Beth

January 21, 2026

This quick seven day course was perfect for me during a challenging time. Each short meditation brought the calm and awareness I need in the moment, and through the day. Mark’s voice is soothing and his content direct. I highly recommend.

Marie

January 21, 2026

Great course nice presentation. Highly recommend. Job well done. 🙏

Rivka

January 18, 2026

Thank you vety telaxing and oresent is a virtue

Bryan

January 12, 2026

I really enjoyed and appreciated Mark’s gentle meditations for 7 days. I will seek out more of his meditations on here. Thank you, gentle soul.

Joyce

January 11, 2026

Such a beautiful and gentle way to connect with calm and ease Thank you Namaste

Andrew

November 13, 2025

I truly enjoyed his short meditations

Cindy

November 5, 2025

I loved each and every day of this course. You touched on seven things that are essential in life.

Susana

November 2, 2025

Thank you, I really enjoyed listening the meditation session every morning!!

Patricia

October 31, 2025

Very calming and helpful 🙏

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