The Inner Anchor: 9 Mindful Attitudes To Cultivate Inner Calm And Self-Assurance - by Ellie Foden

COURSE

The Inner Anchor: 9 Mindful Attitudes To Cultivate Inner Calm And Self-Assurance

With Ellie Foden

In a fast-paced world of distraction, stress, and anxiety; cultivating mindfulness is your superpower to calm the chaos that can be modern life. While you can't always find your calm as fast as you receive an order from Amazon Prime, there are nine intentional attitudes that you can foster through meditation and journalling, to filter into your day-to-day encounters and enrich, enliven, and cultivate a peaceful life from the inside out.

AnxietyGroundedStressContemporary BuddhismMindfulness MeditationStress & AnxietyHealth & HappinessSpiritualityMindfulness

Meet your Teacher

Ellie Foden
London, UK

Ellie Foden is a mindset coach, Ashtanga yoga + meditation teacher, speaker, podcaster, and the founder of Maverick Mind Co. Through yoga, mindfulness, and modern psychology Ellie has guided thousands of people from all over the world to unlock their creative courage, express their authentic ideas and create an empowered life of harmony, creative freedom and abundant success.

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9 Days

3.7k students

4.8 stars

16 min / day

Anxiety

English

Lesson 1

Non-Judgement

We go through our days consciously or subconsciously judging our experiences, people, ourselves, past experiences, or encounters. Mindfulness teaches us that, to cultivate an equanimous mind, anchored stillness within, and to gain the perspective to grow and evolve away from limiting thoughts or unhelpful patterns of thinking we must develop the opposite: an attitude of Non-judgment. In today's class, we explore this topic, you’re guided through a meditation to put it into practice and we’ll end with a journal prompt to help you reflect further.

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Lesson 2

Patience

Patience is one of the most challenging attitudes to cultivate in an age where we have everything at our fingertips. We’re fooled into believing that our goals, dreams, or self-growth can happen as fast as Amazon Prime; leading us to lose hope quickly, as we get more and more frustrated with ourselves when peace and calm don’t come right away. In today's class, we explore this topic, you’re guided through a meditation to put it into practice and we’ll end with a journal prompt to help you reflect further.

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Lesson 3

A Beginners Mind

The eyes of the beginner are very important to maintain, no matter where you are on your journey. This is because when we begin something: we have a sense of wonder and curiosity, we are open to being imperfect and we surrender some control over our experience and in favour of simply enjoying the journey. Today we explore this topic, you’re guided through a meditation to put it into practice and we’ll end with a journal prompt to help you reflect further.

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Lesson 4

Trust

In today's class, we cover both self-trust and a more universal feeling of trust. Practicing both brings a sense of self-assurance and ease into life: to trust in your own intuition and authority, even when you make mistakes, to take control over your own life and well-being, and to trust that your experiences are unfolding as they should. As with the other days, we’ll explore the attitude of trust through both meditation and journaling/contemplation.

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Lesson 5

Non-Striving

In a world where we are conditioned to continuously strive for bigger, better, and more; this attitude can feel counterintuitive. Striving creates force and tension both energetically and within the body we tune into a feeling that whatever is already here is good enough, we can take anchored, strategic action toward our goals rather than scattered ones. Whatever action you take comes through gratitude and ‘being-ness’ so it’ll be laced with more wisdom and insight than doing for the sake of doing. Again, we will explore this attitude through guided meditation and journaling.

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Lesson 6

Self-Acceptance

Self-acceptance, the cornerstone of personal well-being, isn't about creating a flawless version of yourself; it's about acknowledging and celebrating the unique tapestry woven from your strengths, weaknesses, flaws, and experiences. It's the quiet understanding that you are worthy, just as you are, but you’re worthy of letting go of thought patterns, habits, or limiting beliefs that tell you otherwise. We will explore the layers of self-acceptance once again, through meditation and journaling.

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Lesson 7

Acceptance Of Situations

So much internal suffering and turmoil is caused by our discomfort with the feeling of being unable to control the outcome of situations in life: be that situations with loved ones, relationships, careers, or big world events. Mindfulness teaches us to cultivate the ability to accept things as they are, instead of what we'd rather they be, so within that feeling of acceptance, we can make peace with what is; as we are not entitled to things being any different. Acceptance is not apathy, but rather choosing to control what you can control: your attention and attitude, instead of allowing the things you cannot control to take over you. As with the other lessons, we will explore this attitude through both meditation and journaling.

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Lesson 8

Acceptance Of Others

This is about accepting others unconditionally in the same way we would like to be unconditionally accepted; to accept people for who they are, not for who they aren’t or who we'd rather they be. This attitude is the root of more harmony and understanding in your relationships and with the external world. In today's class you'll be led through a 'metta' loving-kindness style meditation and journaling prompt.

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Lesson 9

Let Go & Let Be

Letting go is about letting things be and accepting things as they are, cultivating the ability to allow your experience to be what it is, and practicing observing it from moment to moment. It's a very human tendency to cling to things: to ideas, to experiences, to people, or to ideal outcomes of certain situations; but mindfulness teaches us that, the key to our freedom is to surrender that urge to cling, in favor of the act of letting go and allowing things to unfold in their own way. Once again you'll be guided through a meditation and journaling exercise to explore this urge to cling and soften that into letting go.

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4.8 (206)

Recent Reviews

Brian

February 12, 2026

Loved it! It was transformative for me.

Kats

Kats

October 15, 2025

Very good course. Very complete and useful. Very soothing voice. 🙏

Katy

Katy

September 24, 2025

I enjoyed this course. Some aspects were difficult but helpful. I don't think I completely mastered it, but I am off to a good start

BKP

September 16, 2025

Thorough, thoughtful and insightful. A true awakening of the anchors within.

Vanessa

Vanessa

August 29, 2025

Ellie has a lovely gentle approach to sharing these important and insightful teachings about the essential qualities of mindfulness.

Marise

Marise

August 22, 2025

Very nice and calming.

Kristen

Kristen

August 19, 2025

This has been my favorite course on Insight Timer. Clear explanations and analogies and gentle practices have been perfect for me.

Eric

August 11, 2025

Great summary of key points

Lisa

August 9, 2025

Beautiful course. I am On vacation in the white mountains and listened to this every am. My favorite attitude is one of letting go and I try to practice this daily. As with most practices ~ it can get easier with committed time. Thank you for your amazing insights.

Kim

July 26, 2025

I enjoyed this course and the meditations and journal reflections very much thank you.

Jacob

Jacob

July 18, 2025

Every word I drank with such thirst. Gratitude.

natalie

natalie

July 7, 2025

Beautiful course! Thank you🙏

Alison

July 5, 2025

Thank you Ellie. No fluff, just simple, helpful prompts to remind you of the important things in life. Loved the final one - day 9 - letting go. I find that the most challenging but I am getting better at it. With practice and reminders like yours, I know I'll get to the stage where I can fully be free. PS You have a beautiful, gentle voice and easy manner. A pleasure to listen to and enjoyed your course immensely.

Helene

June 29, 2025

I’m starting it again, I loved it, it was so insightful, spot on, I will review it after my second round, as I had to do it and miss consecutive days, so until I have completed it that way, I enjoyed it immensely, Thankyou, Thankyou! ❤️ Helene☺️

Kate

May 22, 2025

Thank you for this course! I particularly liked including the journaling prompts at the end of each session to really help clarify how each topic was relevant to me personally. 🥰

BerryMc

BerryMc

May 21, 2025

One of the best courses I’ve done and stuck with. Greer topics and your voice is amazing. Please create some 20 minute meditations.

Paula

May 18, 2025

Thank for all these tools 💫great 9 days. Manaste 🙏

Joelle

May 14, 2025

I found this course useful and helpful in my daily life. I will try to practise the suggested attitudes.

Lena

Lena

May 13, 2025

I got a lot out of this course. Appreciate the simple overview and chance to go deep. Very relatable and useful. I will listen again…

Denise

May 12, 2025

Excellent course on mindfulness and how to incorporate into my life! Thank you 🙏

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