Are you ready to dive in for 31 days?
You want to establish good habits in your life.

You want to start being deliberate in how you live your life.

It’d be great to have a reminder every morning to be mindful as your day begins.

For 31 days you will receive one 5-7 minute meditation plus a short teaching each day, directly in your email inbox. Two fresh new audios each morning. Your daily practice: 10-15 minutes to learn to be more calm, more present, more relaxed, and less stressed.

Each morning’s topic builds on the ones before, making this a powerful 31-day beginning course in mindfulness.

"I had never meditated before this 31-day course, and I now continue to practice every day.
It's had a very positive impact on my life."   -A.K.

"This was the perfect way for me to get started with mindfulness.
Thank you!"   -M.M.

Mindfulness in your inbox
Each day, you will receive two audio files:

• 5-8 minute lesson about mindfulness, with topics ranging from acceptance and gratitude to forgiveness and cultivating calm.

 A 5-8 minute guided meditation that corresponds to the lesson.
Weekly Themes:
Week One: Arrival

1. Starting Fresh
2. Letting Go
3. Gratitude
​​​​​​4. ​Working with Regrets
5. Forgiveness
​​​​​​​6. Cultivating Calm
​​​​​​7. ​Acceptance

Week Two: Making it Personal

1. Body Awareness
2. Judgment
3. Inner Critic
4. ​​​​​​​Self-Love
5. ​​​​​​​Strengths
6. Connecting with Your Values
7. ​​​​​​​Living in Alignment

Week Three: Vision

1. You Always Have a Choice
2. Envisioning
3. Resilience
​​​​​​​4. Optimism
​​​​​​​5. Taking the First Step
​​​​​​​6. Habit Formation
​​​​​​​7. Patience/Trust

Week Four: Expansion

1. Clear Weeds or Grow Flowers?
2. Taking Good Risks
3. External Supports
4. Working with Triggers
​​​​​​​5. Posture
6. Empathy and Lovingkindness
7. ​​​​​​​Higher Purpose


1. Reflection
2. Steps Forward
3. Celebration

"I've been practicing meditation for years and now have an entirely new appreciation for the practice.
Thank you for rekindling my love for meditation." - J.T.
About Your Instructor
Cory is a former monk, mindfulness advisor for the Dr. Oz show, and bestseller author of Stop Missing Your Life. He has taught Mindful Leadership at Columbia University, is an instructor of Positive Psychology at the University of Pennsylvania, and for the last ten years has offered mindfulness workshops and retreats around the world. He is Co-Host of the meditation platform,, and his meditations have been heard more than 10 million times in more than 100 countries.

Start Your Daily Practice

The best way to benefit from meditation is to practice it for at least a few minutes daily. I know that establishing a new habit can be really hard. This 31 Days of Mindfulness program, with its daily reminders and short teachings, is designed to make it easy to start.    

I hope you will join me!
-Cory Muscara