The world’s largest free audio library for everyday wellbeing
Real people. Real life. Real time.
Retreat categories
All RetreatsYoga RetreatsWellness RetreatsMeditation RetreatsYoga Teacher TrainingWomen's RetreatsYoga Retreats in BaliYoga Retreats in United KingdomYoga Retreats in AustraliaYoga Retreats in ItalyFind Your Perfect Retreat
Discover transformative Retreats led by Insight Timer's best teachers.Reconnect, recharge, and return renewed.
The world’s largest free audio library for everyday wellbeing
Blog categories
Mental Health and WellbeingTips and GuidesScience and ResearchTraditionSpiritualityAt WorkTop Articles
How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
Explore MeditationMeditation Timer
Free meditation timer with customizable intervals, bells, and ambient sounds.
Meditation Timer Online
COURSE
Seven Minutes For Seven Days: A Week Of Inner Calm
With Mark Rowland
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.
Meet your Teacher
read more
7 Days
1.8k students
4.9 stars
8 min / day
Happiness
English
4.9 (247)
Recent Reviews
Kristen
June 18, 2026
Wish there was more!
R
June 17, 2026
Great course
Val
June 17, 2026
I thoroughly enjoyed every practice in this course. It hit the right note for me everyday with each simple yet proudly helpful meditation. I found it very calming with your voice and lovely soft background music Mark. It’s a course I will definitely use again for daily practice . Highly recommend it as it sets a perfect tone for each day of calmness and grounding to take care of wellbeing. Thank you so much 🙏🏻
Ivana
June 16, 2026
This 7-day course was truly helpful and made me realize how powerful and effective this daily practice is. Thank you for your thoughtful and gentle encouragement. It resonated with me deeply. I look forward to listening to your other courses on IT. Namaste
Ann
June 15, 2026
Loved these short, powerful meditations! Thank you!
Deirdre
June 15, 2026
Returned to source and calmer self. Through this practice . Very helpful
Michelle
June 12, 2026
A beautiful course. Thank you so much!
Margot
June 7, 2026
Thank you 🙏. Namaste 🙏
Janet
June 2, 2026
Thank you so much for this lovely, grounding course. I will continue to practice and return to the breath - and what I have learned.
Christy
June 1, 2026
This was a gentle, soothing practice to start each morning.
Shelley
May 28, 2026
Excellent
Patrice
May 24, 2026
I loved it so much that I listened to all Seven Meditations at once.. I feel so grounded & calm.. Thank you
Joan
May 21, 2026
Thank you so much! I learned a lot during these seven days, and it has been a beneficial way to begin my day. I plan to do this for a second, and maybe even a third, week in a row.
Janet
May 17, 2026
Wonderful teacher and beautiful course. I’ll be taking this one over and over as a calm primer for my day. Marks voice is soothing and reassuring.
Philip
May 17, 2026
Wonderful sessions! Thanks for sharing your insights! Love the message and listening to your voice and guidance!
Natalie
May 16, 2026
Beautiful course I will return to. I enjoyed the music as well. Thank you!
Elise
May 11, 2026
Gentle and healing talks and meditations which brought me inner peace and calm. Mark’s calming voice and wisdom are blessings for all who seek to slow down and find peace. Thank you, Mark. Namaste🙏🏻
Elaine
May 11, 2026
A profound life enhancing experience. Namaste
Fran
May 6, 2026
A very good course.
Cindy
May 5, 2026
This course was much appreciated in these uncertain times! Your messages and voice are always so very calming...thank you!
More from Mark Rowland
Trusted by 36 million people. It's free.
Get the app
