COURSE

The Perfect Beginner's Guide To Meditation

Would you like to enjoy the benefits of meditation and mindfulness but don’t know where to start? In this easy-to-follow 7-day course, author Ian Tucker gently explains the basic principles of meditation and mindfulness and shows you how to develop your own meditation practice that you can return to again and again. Each day you’ll be introduced to a new step before incorporating it into a short guided meditation. These include: The importance of connecting with your breath How to become mindful and settle into the space you have chosen A simple technique to become physically relaxed in each moment The secret to letting go of intrusive thoughts and emotions during meditation As the week unfolds, you’ll begin to understand and experience how meditation has helped millions of people find inner calm and a renewed outlook on life. By day seven, you will have a complete guided meditation practice that you can use each day, or whenever you need a moment of calm.

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Meet your Teacher

Ian Tucker

Exeter, UK

Ian Tucker is the author of Your Simple Path and a certified meditation and mindfulness teacher with more than 20 years of teaching experience. He has guided thousands of people through meditation, mindfulness practices, and practical approaches to living with greater calm, clarity, and balance.

7 Days

666 students

4.8 stars

12 min / day

Acceptance

English

Lesson 1

Let's Explore The Basics Of Meditation

In this opening session, Ian Tucker will explain the purpose of meditation and why it is so beneficial to our mental and emotional well-being. You will then learn how to prepare for your practice and experience the fundamental link between meditation and your breath.

Lesson 2

How To Slow Down & Become Mindful

On day 2, Ian will gently introduce you to the concept of mindfulness and show you how you can ease into the space that you have chosen for your meditation. You will then build this into your developing guided practice together.

Lesson 3

The Simplest Things Deliver My Deepest Needs

It’s Day 3, and today Ian explores how gently bringing a sense of gratitude into your meditation can deepen the experience. This simple shift helps steady the mind, soften the heart, and makes it easier to remain present with the moment you’re in.

Lesson 4

It's Time To Relax

Day 4 of this course will show you how to become physically relaxed in any moment. Ian will guide you through a simple but powerful body scan that will enable you to really sense where you are holding tension in your body.

Lesson 5

Letting Go Of Intrusive Thoughts & Emotions

There is a common misconception that to meditate, we have to empty our minds. On day 5, Ian unveils the real secret to letting go of intrusive thoughts and emotions during meditation and invites you to experience it for yourself.

Lesson 6

Your True Nature

Day 6 introduces the beautifully uplifting practice of metta. For thousands of years, people have used this simple meditation technique to cultivate loving kindness towards themselves and others, and now it’s your turn!

Lesson 7

Welcome To Your New Meditation Practice

To close the course, we bring all the simple steps together in one gentle guided meditation. A practice you can return to each day, helping you pause, settle your mind, and reconnect with a calm, steady sense of presence.

4.8 (51)

Recent Reviews

Abdi

June 28, 2026

Very amazing coursethsy teach how to meditate take space for mindfulness pouse when we are caught in s busy life. And they thoughts and emotions as everything else are temporary and would ossd

Jody

June 22, 2026

I am sorry to have the sessions end; I have enjoyed the calming effect Ian’s sessions have had. The length of each session is just right, and i especially appreciate how each session builds upon the previous session in preparation. The variety and options presented for meditation were great. Thank you.

Becky

June 19, 2026

I loved it. Ian brought up each aspect that can be part of the process of meditation and built and reinforced it with each day. Now I have tools and the familiarity of using them and I look forward to being able to further this practice.

Carole

June 16, 2026

I really enjoyed this course. Despite being a long term member of insight timer it was good to go back to basics and to have such a carefully thought out course with such an excellent guide. I would highly recommend this course and can see myself coming back to it again for a very nice gentle refresher. Thanks I

Linda

June 9, 2026

As a beginner I found the meditation instructions straightforward. I especially liked the continual affirmations that whatever we were doing is perfect. . . No need to get bogged down in trying to change what is working for us. Thank you!

Nsikak

May 23, 2026

Thanks Ian. This was wonderful for a beginner.

May 14, 2026

Thank you.

Henrique

May 10, 2026

Great! Ian makes a great job in making sure that all you feel that those distractions are also perfect, and that acceptance and letting go, without conflict, is the primary purpose.

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