COURSE

30 Days Of Mindful Intentions

Mindfulness with Intentions: In these days of uncertainty, stress and change, we can often feel out of control and anxious. The sessions in this course help build mindful habits for sleep, resilience, coping with financial stress, and much more. The practices are suitable for everyone regardless of previous experience and are all 10 minutes long, meaning they can be used at anytime during the day. Use them as often as you wish to rebuild positive habits and techniques

Stress Stress & Anxiety Self-Compassion Visualization Self Inquiry (I Am)Relaxation Meditation Mindfulness Mindfulness Meditation Happiness Health & Happiness Body Scan Concentration Secular Gratitude Relationships Gentle Repetition Compassion Meditation Secular Mindfulness

Meet your Teacher

Andrew Johnson

Edinburgh, United Kingdom

Andrew Johnson has been working with individuals and groups for the last 26 years. He teaches relaxation, meditation, mindfulness, and coping skills. Andrew created the world's first meditation app in January 2009 and continues to work on his range of apps and online courses. He is also the wellness expert at the Mandarin Oriental in London.

30 Days

8.7k students

4.9 stars

10 min / day

Stress

English

Lesson 1

Body Scan - Self-Care

The first session features a simple body scan, a wonderfully simple technique for self-care.

Lesson 2

Body Breathing - Calm Nervous Feelings

The breath is our ”anchor” in times of stress and anxiety. Today is all about learning to calm nervous feelings using your breath.

Lesson 3

Creativity About Money - Financial Stress

Today's mindful moment is about money. We often find ourselves stressed about our bank balance, then anxiety and uncertainty come to mind. It’s nice to create a mindful practice around money.

Lesson 4

Expanding Compassion - Empathy

Use this session to bring some compassion for yourself into your energy. We are all guilty of beating ourselves up for not thinking we are good enough, or having repeated negative inner chat. This technique is about bringing compassion back to your body.

Lesson 5

Change The Voice - Inner Critic

As human beings we often have an inner critic, a negative nagging voice in our head, perhaps there’s one or two statements that you continually hear, negative self-talk. This session will teach you a simple technique to change this voice.

Lesson 6

Carry The Breath - Morning Mindset

Sink down into the breath, noticing the flow of air, in through the nostrils, and down, and up and out. Learn how to carry this relaxing breath throughout the day

Lesson 7

Letting Go - Evening Wind Down

Use this session to create a gap between day and evening. Let go of anything you are carrying that no longer serves you.

Lesson 8

Eat For Energy - Self-Care

At times of uncertainty when we are feeling scattered, anxious, or stressed, we often turn to the common tranquilizers: fast foods, quick foods, and unhealthy foods. Today's exercise is about becoming mindful of what we eat and gently shifting to more natural, nutritious, colorful, energy-filled foods.

Lesson 9

Melting Away - Calm Nervous Feelings

A gentle and effective body scan to melt away any nervous feelings. With a little practice, you will be able to use this technique at any point.

Lesson 10

Don’t Sweat - Financial Stress

There is a famous quote: ”Don’t sweat the small stuff.” But remember, it’s all small stuff. In times of financial uncertainty and anxiety, it’s easy to get caught up in some of the little problems in life, as we focus on these problems, and very often, they can become all-consuming. Today's mindful moment is about starting to recognize what you are in control of.

Lesson 11

Feeling Connected - Empathy

Creating a mindful energy connection with loved ones can be hugely beneficial and with practice, it can almost be an automatic connection.

Lesson 12

Is This Real - Inner Critic

Very often, we find ourselves dealing with inner criticism, inner chatter that very often is negative and detrimental. Today's exercise is noticing those thoughts, stopping and connecting with your breath once again, and asking yourself, is this thought based on reality?

Lesson 13

Clear Your Mind - Morning Mindset

Today's mindful technique is about creating clarity of thought and clearing your mind in the morning.

Lesson 14

Muscle Relaxation - Evening Wind Down

Today's mindful technique is about creating clarity of thought and clearing your mind in the evening.

Lesson 15

On The Hour Mindfulness - Self-Care

Today's mindful technique is about creating an hourly habit for one minute of eyes closed connection with yourself. You may be surprised as to the benefits of this.

Lesson 16

Shift The Energy - Calm Nervous Feelings

Learn to shift nervous energy, emotions and feelings with this simple technique. Once learned, it can be used ”eyes open” on a daily basis.

Lesson 17

Gratitude - Financial Stress

In times of financial uncertainty that causes stress and anxiety, it’s easy to forget what we do have. For most of us, we tend to focus on what we don’t have. So today, in this technique, I want you to develop a sense of gratitude for what you have.

Lesson 18

Grounding Yourself - Empathy

Connecting to the floor or ”grounding yourself” is a wonderfully effective way of bringing yourself into the moment and connecting with your empathy.

Lesson 19

Mute Button - Inner Critic

Most of us, without even realizing it at times, are faced with a bombardment of criticism from our inner selves. Questions, concerns, worries. This is so natural that at times we just accept it as the norm. But they are merely within your mind. This practice will help you find a wonderful mute button.

Lesson 20

Energize For The Day - Morning Mindset

Use this technique every morning to bring natural energy into your body and mind and top up your ”batteries” for the day.

Lesson 21

Quietening The Mind - Evening Wind Down

Use this mindful ”sensualization” to quiet the mind for a relaxing, enjoyable evening.

Lesson 22

Sleep Habits - Self-Care

The best way to set yourself up for a good night's sleep. Create better sleeping patterns and benefit from increased energy, a clearer mind, and more creativity the next day.

Lesson 23

Warming The Hands - Calm Nervous Feelings

A lovely little technique to bring heat into the hands and then transfer the heat to parts of your body that need relaxation and rest.

Lesson 24

Law Of Attraction - Financial Stress

I want you to bring to mind a goal that you have set for yourself, a wish, a dream, I want you to see and hear and smell and taste and feel what it would be like to have achieved that goal. Use the Law of Attraction to set your inner mind on the best path to success.

Lesson 25

Heart Meditation - Empathy

Bring in a connection to your heart and learn to bring empathy and understanding to this most powerful part of you.

Lesson 26

Remove The Color - Inner Critic

Many of us have intrusive thoughts. An inner critic, sometimes it’s a voice, and sometimes it’s a little movie, replaying something that we did, something that makes us feel uneasy. It’s time to take control of that little movie, that inner criticism with a marvelous mindful technique.

Lesson 27

Stomach Energy - Morning Mindset

Use this mindful stomach meditation technique to generate positive energy for the day ahead.

Lesson 28

Shake It Off - Evening Wind Down

Today's practice is a standing technique. Useful after a busy day of working and concentration. Shake off the tension and enjoy a more relaxed evening

Lesson 29

Calming The Mind - Work Stressors

One of the simplest ways to quieten the mind is to take energy from the mind and shift it into the body. This works beautifully with a little gentle practice.

Lesson 30

Affirmations - Find Peace

Affirmations are short, positive statements, made in the present tense that when you repeat them silently and privately to yourself make a positive impact on the inner mind. Use this technique when you need an inner ”pat on the back.”

4.9 (225)

Recent Reviews

Jen

January 15, 2026

Hola Andrew! 👋🏻🙂 11 years in the 📚's. Haha Meditating to your voice for all these years has been HUGELY beneficial, & helpful, & calming! I know I am a broken record when I say this but it is so true. You're my mentor, my calming influence, & my favorite meditation teacher of all time! You have helped me through some tough times in my life, especially since the passing of my Father. I miss him like you wouldn't believe! 😔 Whenever I was feeling down, I would do a meditation, & that would help some. Your work means so much to me Andrew, & I really mean that from the bottom of my ❤️. I cannot thank you enough for everything! I will continue to listen to your soothing voice for the rest of my life! Thank you, thank you, thank you. -Jennifer 🪽✨️🙏🏻✨️🪽

Thomas

October 14, 2025

Exceptional.

Jane

October 3, 2025

Thank you for sharing this course with helpful mindfulness strategies. 🙏

Claudette

July 1, 2025

This is a wonderful 30 days course on Mindfulness. I am very grateful. Andrew Johnson is a gentle soul who inspires wellness ❤️

Robin

March 8, 2025

Great course! Andrew’s soothing voice and gentle lessons are the perfect way to start the day. I will repeat it now.

Dani

February 17, 2025

Another wonderful course by Andrew with great short practices for everyday

Sybil

December 16, 2024

This was a marvellous course. I became calmer as we progressed through meditations. I could easily repeat it. Thank you.Andrew 🧜‍♀️🙏❤

Zoe

February 25, 2024

Thank you. This was a great first course to help me start a daily practice routine.

Mandy

December 23, 2023

Great to have a variety of techniques all in 10 mins sessions easy to schedule into your day. Very good and I love Andrew’s voice, so easy to listen to!

Pamela

November 16, 2023

Well guided daily meditation with introduction of different methods

Linda

October 3, 2023

I loved this. I am starting over and taking notes so I can choose which one I want to listen to in the future. I have sent it to my sisters. Thank you.

Lisa

September 30, 2023

This wasn't what I expected from the word intentions, but it was very helpful.

Patricia

September 18, 2023

Great course. Loved all the sessions and Andrews voice is so soothing. Highly recommend!

Jessica

September 17, 2023

Great to have the consistent practice.

Barbara

September 8, 2023

Great

Kara

August 26, 2023

Perfect way to start my day off right, loved these meditations! Thank you 🙏

Adam

July 31, 2023

Fantastic guide and excellent course!

Dovi

July 24, 2023

Thank you so much

****Michelle

July 12, 2023

by Andrew Johnson

6 min

4.7

• GUIDED

Quick Confidence

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7 min

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Body Scan Relaxation

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30 min

4.8

• GUIDED

Deep Sleep Meditation

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29 min

4.8

• GUIDED

Power Nap

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6 min

4.7

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Energy Boost

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9 min

4.7

• GUIDED

Morning Boost Meditation

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14 min

4.8

• GUIDED

Wake Up Positive

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14 min

4.7

• GUIDED

Back To Sleep

Andrew Johnson

2 min

4.7

• GUIDED

Breathing Break

Andrew Johnson

5 min

4.7

• GUIDED

Grounding Relaxation

Andrew Johnson

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