The 31-Day Mindfulness Challenge
More calm, clarity and kindness — one small moment at a time.
A gentle, structured daily practice with short meditations, simple teachings, breathing exercises and reflections. Rooted in ‘kindfulness’ — meeting yourself with warmth. Even ten seconds counts.
Completely free · unsubscribe anytime · we never sell or share your details
- A free 31-Day Mindfulness Journal (PDF)
- Five free guided meditations
- A one-page stress-management tips sheet
- Access to a warm online community
- A short daily email for 31 days
A gentle daily nudge — as little as ten seconds
- A themed focus point for the day
- A “Mindful Minute” — a one-minute read you can put into practice
- An optional “Going Deeper” section with extra resources
Small steps, real change
“Shamash is the real deal — he skilfully blends mindfulness with the science of behaviour change.”
Mike Coulter
“Such a gifted teacher who truly embodies mindfulness.”
Emily Lamoureux
Is it suitable for beginners?
Completely. No prior meditation experience is needed.
How much time does it take?
As little as ten seconds a day — even reading a single sentence counts.
Will it get rid of stress and anxiety?
It’s about a healthier, kinder relationship with these feelings rather than eliminating them.
Is it really free? What about my data?
Completely free. Unsubscribe anytime, and your details are never sold or shared.
31 days of small, kind moments. Begin today.
Created by Shamash Alidina — author of Mindfulness for Dummies and The Mindful Way Through Stress, teaching mindfulness, self-compassion and ACT for over 20 years.