Build and Strengthen your Mindfulness Practice

  • Mindfulness Theory

    What does mindfulness mean? What are its benefits? How does it work? How does it influence our body, thoughts, and emotions? During this course we will answer those questions, and many more

  • Mindfulness Practice

    Mindfulness could be practiced in numerous ways: while sitting, dancing, breathing, washing the dishes, and walking. As part of this course, we will cover many different mindfulness practices, allowing you to choose those that work best for you

  • Mindfulness Benefits

    Mindfulness became one of the most popular psychological tools to increase wellbeing. Through scientific reserach we know that regular practice of mindfulness does wonderful things to our mind and body. Through this course you will gain those benefits. Your mind and body will thank you

30-day Mindfulness course:
Offer Wellbeing to your Mind and Body

Would you like to learn how to practice mindfulness through a variety of mindfulness exercises and activities? If so, then welcome to our 30-day mindfulness course. This course is going to provide you with everything you need to know and practise in order to enjoy the benefits of mindfulness. Whether you are a beginner or an advanced practitioner it will offer you an in-depth experience of this wonderful meditative practice. The course provides you with a series of videos, guided meditations, reflective practices and other mindfulness exercises that will make it easy for you to engage in daily practice. You will find such practice to be one of the most efficient and enjoyable ways to improve psychological and physiological wellbeing, while increasing your levels of self-awareness, happiness, and fulfilment. Join us, it’s both fun and life-changing.

Instructor

Instructor Bio:

Dr. Itai Ivtzan is a positive psychologist, an Associate Professor at Naropa University, teaching and researching at the MA Clinical Mental Health Counseling: Mindfulness-Based. Over the past 20 years, Dr. Ivtzan has run mindfulness sessions, workshops, and retreats around the world. He is a regular keynote speaker at conferences. He published several books linking mindfulness with psychology and spirituality. Dr. Ivtzan is confident that mindfulness meditation has the power to change individuals – in fact, whole societies – for the better. Accordingly, he has been investing much time in practicing and studying mindfulness, writing books about it, teaching it, and training mindfulness teachers.

Dr Itai Ivtzan

Founder, School of Positive Transformation

COURSE STRUCTURE

The course consists of 30 daily sessions. Each session includes a short video (lasting about 5 minutes) that discusses a specific aspect of mindfulness and a related mindfulness exercise (taking about 5-10 minutes to practice). You could obviously practice for longer if you wish, but the minimum time required is about 10-15 minutes per day, making it easy to fit into your day even when you are busy. All guided meditations are downloadable so that you can practice them on your computer, laptop or any other mobile device.

As you progress with the course, you will create your own practical toolbox filled with mindfulness exercises. These could include: mindful walking, mindful eating, loving-kindness meditation, “washing the dishes” mindfulness meditation, breathing meditation, mindful body-scan, 1-minute mindfulness practice, intention meditation, awareness and acceptance meditation, movement-based mindfulness exercises, and many others. By learning different forms of practice, you will learn what works best for you; this will make it easier for you to establish regular and consistent daily mindfulness practice.

You could undertake this course as a 30-day challenge, practising one session per day for 30 days. Alternatively, you could practice a session repeatedly for several days or even weeks until you feel it is time for you to move on to the next session, thereby taking a few months to complete the course. You can also re-visit former sessions any time. Whatever you choose, the mindfulness course will be available online to you for 12 months, providing you with plenty of time to complete the course at a pace that feels right for you.

Course curriculum

  • 01

    Day 1 - What is Mindfulness?

    • Video 1. What is Mindfulness?

    • Exercise 1: “Washing the Dishes” Mindfulness Meditation
  • 02

    Day 2 - Strengthening Mindfulness

    • Video 2. Strengthening Mindfulness

    • Exercise 2: Breathing Meditation
  • 03

    Day 3 - Mindfulness Practice: The Power of Intention

    • Video 3. Mindfulness Practice - The Power of Intention

    • Exercise 3: Intention Meditation
  • 04

    Day 4 - Formal vs. Informal Practice of Mindfulness

    • Video 4. Formal vs. Informal Practice of Mindfulness

    • Exercise 4: Daily Mindful Activities
  • 05

    Day 5 - Obstacles to Mindfulness, and How to Deal with Them (1)

    • Video 5. Obstacles to Mindfulness – and How to Deal with Them (1)

    • Exercise 5: Breathing Meditation with Music
  • 06

    Day 6 - Mindful Life = Productive Life

    • Video 6. Mindful Life = Productive Life

    • The Most Precious Resource - Instructions

    • Article: The Most Precious Resource

    • Mindfulness as a Precious Resource - Question
  • 07

    Day 7 - Mindfulness Meditation Techniques

    • Video 7. Mindfulness Meditation Techniques

    • Exercise 7: Mantra Meditation
  • 08

    Day 8 - Mindfulness Myths

    • Video 8. Mindfulness Myths

    • Exercise 8: Body-Scan (Chakra) Meditation
  • 09

    Day 9 - How to Establish a Daily Practice of Mindfulness

    • Video 9. How to Establish a Daily Practice of Mindfulness

    • Exercise 9: Mindfulness Practice - Weekly Schedule
  • 10

    Day 10 - Benefits of Mindfulness Practice

    • Video 10. Benefits of Mindfulness Practice

    • Exercise 10: Eating Meditation
  • 11

    Day 11: Mindfulness: From a Reject to the Coolest Kid on the Block

    • Video 11. Mindfulness: From a Reject to the Coolest Kid on the Block

    • Exercise 11: The Rag-Doll Technique
  • 12

    Day 12: Mindfulness: Healing our Fast-Pace Society

    • Video 12. Mindfulness: Healing our Fast-Pace Society

    • Exercise 12: Awareness & Acceptance Meditation
  • 13

    Day 13: Doing vs. Being

    • Video 13. Doing vs. Being

    • Exercise 13: Real-Life Meditation
  • 14

    Day 14: Mindfulness and Happiness

    • Video 14. Mindfulness and Happiness

    • Exercise 14: Smiling Meditation
  • 15

    Day 15 - Positive Mindfulness: How Mindfulness Leads to Flourishing

    • Video 15. Positive Mindfulness: How Mindfulness Leads to Flourishing

    • Exercise 15: Self-Compassion Meditation

    • Positive Mindfulness TEDx
  • 16

    Day 16 - Mindful Observation: Shrinking our Patterns

    • Video 16. Mindful Observation: Shrinking our Patterns

    • Exercise 16: Barking Dog Meditation
  • 17

    Day 17 - Mindfully Compassionate

    • Video 17. Mindfully Compassionate

    • Exercise 17: Loving-Kindness Meditation
  • 18

    Day 18 - Healthy vs. Unhealthy Thinking

    • Video 18. Healthy vs. Unhealthy Thinking

    • Exercise 18: Self-Compassionate Thinking
  • 19

    Day 19 - Mindfulness in the Body

    • Video 19. Mindfulness in the Body

    • Exercise 19: Pleasant Events Table
  • 20

    Day 20 - Obstacles to Mindfulness – and How to Deal with Them (2)

    • Video 20. Obstacles to Mindfulness – and How to Deal with Them (2)

    • Exercise 20: Unpleasant Events Table
  • 21

    Day 21 - Short Mindfulness Breaks

    • Video 21. Short Mindfulness Breaks

    • Exercise 21: One-Minute Mindfulness Mediation
  • 22

    Day 22 - How to Deal with our Negative Emotions Mindfully

    • Video 22. How to Deal with our Negative Emotions Mindfully

    • Exercise 22: Emotional Presence Meditation
  • 23

    Day 23 - Mindfulness is not about being Passive

    • Video 23. Mindfulness is not about being Passive

    • Exercise 23: Mindful Savouring of your Best Moment in Life
  • 24

    Day 24 - From Auto-Pilot into Healthy Choice

    • Video 24. From Auto-Pilot into Healthy Choice

    • Exercise 24: Observing Your Thoughts
  • 25

    Day 25 - Mindfulness Games: Light-Hearted Approach to Practice

    • Video 25. Mindfulness Games: Light-Hearted Approach to Practice

    • Exercise 25: Meditative Mind-Map Game
  • 26

    Day 26 - Mindfulness Infuses your Life with Personal Meaning and Purpose

    • Video 26. Mindfulness Infuses your Life with Personal Meaning and Purpose

    • Exercise 26: Meaning-Finding Meditation
  • 27

    Day 27 - Mindfulness in Movement

    • Video 27. Mindfulness in Movement

    • Exercise 27: Mindful Walking
  • 28

    Day 28 - Obstacles to Mindfulness – and How to Deal with Them (3)

    • Video 28. Obstacles to Mindfulness – and How to Deal with Them (3)

    • Exercise 28: Mindful Yoga

    • Yoga TEDx

  • 29

    Day 29 - Meditation vs. Mindfulness

    • Video 29. Meditation vs. Mindfulness

    • Exercise 29: Counting Meditation
  • 30

    Day 30 - Mindfulness Adventure Completed: Moving Forward

    • Video 30. Mindfulness Adventure Completed: Moving Forward

    • Exercise 30: Establishing Daily Practice

    • Exercise 30: Establishing Daily Practice (2)

    • Invitation: Meditation and Mindfulness Teacher Training

    • Feedback

Course Benefits

Mindfulness meditation is now one of the most popular psychological exercises and is practiced by millions of people all over the world. The main reason for its immense success is that it is based on scientific research demonstrating how beneficial the practice is. For example, mindfulness has been shown to reduce levels of stress and anxiety – by making people feel calmer and relaxed, it makes it much easier for them to deal with life’s challenges. Mindfulness also increases feelings of happiness and satisfaction with life, making it a great tool to increase psychological wellbeing and a sense of fulfillment. Finally, mindfulness increases the quality of relationships by deepening both empathy and compassion. These are benefits you may experience through the regular and daily practice of mindfulness, which is exactly what this course will provide you with.

Course Fees

You can pay with any Debit/Credit card or with PayPal

Frequently Asked Questions

  • How can I contact you?

    Any question for which you cannot find an answer on this webpage? Feel free to contact us on [email protected]

  • What is the Course's Duration?

    There are 30 teaching sessions as part of this course, each session includes a video and an activity (exercises, meditation audio files, and handouts). When you join the course the first session will be open for you to study and practice. Every day one more teaching session will open (session 2 in day 2, session 3 in day 3, session 4 in day 4, etc.) until day 30 when the final session is released. Therefore, the minimum completion time for this training course is 30 days.

    You could study the course as a 30-day challenge and complete it in 30 days – or you could take your time and complete it in a few months, as you wish. Whatever you choose, the course will be open for you for 12 months, so you have plenty of time to complete it at any pace that feels right for you.

  • Is the training Research-Based?

    This 30-day mindfulness course is unique as it is based on scientific research. Dr. Itai Ivtzan is using theories and practices that have been tested and found to be effective.

  • When can I start?

    Once you register and pay you can start the course immediately.

  • What are the Course Fees?

    The course fees are 60 US Dollars. If you pay with a different currency the fees would be converted automatically to your local currency.

  • What about a completion certificate?

    Once you complete all sessions and practices of the 30-Day Mindfulness course you will receive a completion certificate.