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meditation program

Mindfulness Meditation Program w 21-Day Challenge

This program guides you through different breathing and meditation techniques to help you feel calmer, more balanced and more energised. Take 10 minutes or less per day to tune in to your breath and try techniques like mantra meditation, gratitude meditation, mindfulness, noting and more.

Image by Milan Popovic
Image by Milan Popovic

Is this you?

➡️ Feeling overwhelmed by stress and anxiety in daily life.​


➡️ Struggling to quiet a busy or racing mind.

➡️ Seeking ways to enhance focus and mental clarity.

➡️ Feeling disconnected from the body and its signals.

➡️ Desiring a sense of inner peace and emotional balance.

➡️ Difficulty in establishing a consistent meditation routine.

➡️ Looking for practical tools to manage emotions and reactions.

➡️ Seeking ways to cultivate self-awareness and mindfulness.

➡️Dealing with sleep issues or insomnia due to stress.

➡️Craving deeper relaxation and stress relief.

Imagine waking up every single day 

✅Feeling Calmer and More Grounded upon waking up each day.

✅Improved Mental Clarity and Focus throughout daily activities.

✅ Increased Emotional Resilience in managing emotions and stressors effectively.

✅ Enjoy improved sleep quality and wake up feeling refreshed and rejuvenated.

✅Feel more connected and attuned to the body's signals and needs.

✅Greater Self-Awareness of yourself and your emotions.

✅Improved Stress Management Skills to manage stress and anxiety.

✅Cultivate greater presence and awareness in daily interactions and experiences.

✅Creating deeper connections and empathy in relationships through mindfulness.

✅Experience a profound shift towards overall well-being and inner peace.

7-Day Meditation Program
with a 21-Day Meditation

The 7-day meditation program is a guided journey designed to introduce you to the fundamentals of meditation in a structured and accessible format. Over the course of seven days, you will learn essential meditation techniques and concepts, focusing on quieting the mind, connecting with your body and emotions, mastering breathing exercises, and integrating mindfulness practices into your daily routine. By the end of the program, you will have a solid foundation in meditation and be equipped to continue your practice with confidence and clarity.

The 21-day mindfulness challenge offers a comprehensive exploration of mindfulness practices over three weeks. Each day presents a unique mindfulness theme or meditation technique, allowing you to deepen your awareness, cultivate presence, and develop a more mindful approach to life. From sitting meditation and body scans to loving-kindness and nature meditation, the challenge covers a diverse range of practices aimed at enhancing overall well-being and inner peace.

Daily mindfulness check-ins provide ongoing support and encouragement, fostering a transformative journey towards greater self-discovery and personal growth.

Both programs are designed to empower you to embrace mindfulness and meditation as powerful tools for stress reduction, self-awareness, and holistic wellness. Whether you're new to these practices or seeking to deepen your experience, these programs offer a guided path towards a more balanced and mindful life. Get started today and discover the transformative benefits of mindfulness and meditation!

If this resonates with you, and you're ready to prioritize growth and mindfulness, click the button below to join!

This is for you if you're ready to...

✅ Commit to Self-Discovery: Embrace a journey of self-discovery and personal growth through meditation and mindfulness practices.

✅ Prioritize Mental Well-Being: Make mental well-being a priority and invest in practices that promote inner peace and resilience.

✅ Explore New Mindfulness Techniques: Openly explore and engage with diverse mindfulness techniques to enhance daily life.

✅ Establish Consistent Practices: Dedicate time and effort towards establishing consistent meditation and mindfulness practices.

✅ Embrace Change: Be open to transformative change and embrace new perspectives and insights gained through the programs.

✅ Cultivate a Balanced Life: Strive towards a more balanced and harmonious life by integrating mindfulness into daily routines.

✅ Manage Stress Effectively: Learn practical tools to manage stress, anxiety, and overwhelm effectively.

✅ Enhance Emotional Well-Being: Cultivate emotional balance and resilience through mindfulness practices.

✅ Invest in Self-Care: Invest in self-care and holistic well-being by engaging in regular meditation and mindfulness activities.

✅ Create Lasting Change: Take proactive steps towards creating lasting change and positive habits that support overall well-being.

White Gray Simple Geometric Professional Circle Profile Photo Instagram Pos_20240313_09391

I'm Irene

I am a certified and licensed Counsellor and Rapid Transformational Therapist.​

I became a therapist to support women in overcoming their challenges relating to high-functioning anxiety.​

My goal is to help women understand the root cause of their anxiety, manage their symptoms, and break free from self-limiting beliefs, through mindfulness, self-compassion, EFIT, and CBT-based intervention, so that they can transform their relationship with themselves, feel more connected in their relationships, and move towards a more fulfilling life.​


I truly believe that every woman already has an innate strength and resilience - my purpose is to help them access it and show them everything that is possible when they embrace their anxiety instead of fighting it or avoiding it.


​Imagine what could change for you rather than pushing through the anxiety, you were in balance with yourself and felt more confident to take on everyday challenges with ease.​You have all the strength and courage that you need to move forward with your life, but there is no shame in asking for a helping hand to get you there.

𝑾𝒉𝒂𝒕'𝒔 𝒊𝒏𝒄𝒍𝒖𝒅𝒆𝒅
in the 7-Day Meditation Program
Discover the basics

Day 1: What is Meditation

  • Uncover the purpose and benefits of meditation.

  • Learn how to set yourself up for success in your meditation practice.

Day 2: Quiet the Mind

  • Explore effective methods to quiet your busy mind.

  • Embrace gratitude and the art of sitting still, focusing on your breath or using a mantra.


Day 3: Mind-Body Connection

  • Understand the connection between your mind, body, and emotions.

  • Explore techniques to nurture your body, calm your mind, and balance your emotions.


Day 4: Mastering Breathing

  • Dive into essential breathing exercises such as belly breathing, box breathing and alternate nostril breathing.


Day 5: Mindfulness Meditation

  • Immerse yourself in the practice of mindfulness.


Day 6: Visual Meditation

  • Experience the power of visualization as a meditation technique.


Day 7: Putting It All Together

  • Culminate your journey with a 20-minute meditation session integrating learned practices.

𝑾𝒉𝒂𝒕'𝒔 𝒊𝒏𝒄𝒍𝒖𝒅𝒆𝒅
in the 21-Day Mindfulness Challenge
Deepen Your Practice

Day 1: Your First Sitting Meditation

Begin your daily meditation routine.

Day 2: Cultivating Presence

Learn to be fully present in each moment.

Day 3: Observing Thoughts

Develop awareness of your thoughts without attachment.

Day 4: Body Scan Meditation

Connect deeply with your body through a guided body scan.

Day 5: Loving-Kindness Meditation

Cultivate compassion and love towards yourself and others.

Day 6: Breath Awareness

Harness the power of conscious breathing.

Day 7: Gratitude Meditation

Foster a grateful mindset through meditation.

Day 8: Adding Metta to Your Practice

Integrate loving-kindness (metta) into your daily routine.

Day 9: Embracing Silence

Embrace the beauty of silence and stillness.

Day 10: Mindful Breathing Patterns

Explore advanced breathing techniques for mindfulness.

Day 11: Morning Mindfulness Routine

Start your day with a mindful morning routine.

Day 12: Cultivating Equanimity

Find balance and equanimity in all aspects of life.

Day 13: Nature Meditation

Connect with nature through mindful meditation.

Day 14: Mindful Eating

Transform your relationship with food through mindfulness.

Day 15: Mindful Walking

Discover the meditative qualities of walking.

Day 16: Visualization Meditation

Engage in creative visualization for manifestation and relaxation.

Day 17: Sunrise Meditation

Welcome each new day with a serene sunrise meditation.

Day 18: Moonlight Meditation

Embrace the tranquillity of moonlight in your meditation practice.

Day 19: Intention Setting Meditation

Set intentions and goals mindfully.

Day 20: Mindful Journaling Day

Reflect and express through mindful journaling.

Day 21: Celebration Meditation

Celebrate your journey with a special meditation session.

Daily Mindfulness Check-In

Stay connected and track your progress with daily mindfulness check-ins.

Benefits of Mindfulness Meditation

  • Stress Reduction: Learn techniques to calm the mind and reduce stress through focused breathing and mindfulness practices.

  • Improved Focus and Clarity: Develop greater mental clarity and enhance your ability to stay present and focused in daily life.

  • Enhanced Self-Awareness: Explore the connection between your mind, body, and emotions, fostering deeper self-awareness and emotional balance.

  • Better Sleep: Establishing a meditation routine can contribute to improved sleep quality and overall relaxation.

  • Increased Resilience: Build resilience to daily challenges by cultivating a sense of inner calm and mindfulness.

  • Mind-Body Connection: Learn how to connect with your body and develop a greater sense of embodied awareness.

  • Introduction to Meditation: Perfect for beginners, this program provides a gentle introduction to meditation techniques and principles.

  • Daily Practice Routine: Establish a daily meditation routine that fits into your schedule, setting the foundation for a sustainable practice.

  • Enhanced Mindfulness Skills: Develop a deeper understanding of mindfulness and cultivate a more mindful approach to daily life.

  • Emotional Well-being: Foster emotional resilience and compassion through practices like loving-kindness meditation.

  • Increased Presence and Awareness: Improve your ability to stay present and engaged in each moment.

  • Improved Relationships: Enhance empathy and communication skills through mindfulness practices.

  • Personal Growth: Explore different facets of mindfulness and meditation, supporting personal growth and self-discovery.

Image by Jared Rice
Requirements for the program

The 7-day meditation program and the 21-day mindfulness challenge have minimal requirements and are accessible to individuals of all backgrounds and experience levels.

Here's what you need to participate:

  • Open Mind and Willingness to Learn: Approach the program with curiosity and a willingness to explore different mindfulness techniques.

  • Commitment to Daily Practice: Dedicate time each day to engage in mindfulness exercises and meditation practices outlined in the program.

  • Comfortable Space: Find a quiet and comfortable space where you can sit or lie down without distractions during meditation sessions.

  • Willingness to Reflect: Be prepared to reflect on your experiences and insights gained through daily mindfulness practices.

  • Basic Internet Access: Access to online resources (videos, guides, or audio recordings) for guided meditations and instructions.


No prior experience or specific equipment in meditation is required. This program is designed to be accessible and supportive for beginners and those looking to establish a foundational meditation practice in deepening their mindfulness practice and experiencing the benefits of consistent engagement with mindfulness techniques.

A 7-day self-guided program to learn how to meditate to regulate your nervous system with a 21-day Challenge

21-Day Meditation Challenge FAQs

When does the challenge start? Can I begin whenever I want?

When you sign up, your challenge begins right away! We’ll send you an email with all the details about how the challenge works within 12 hours.

Can I start and stop during the challenge?
It takes 21 days (in a row!) to start a habit. If we let you start and stop during the four weeks, it would defeat the whole purpose of doing the challenge! Once you set your goals, the challenge begins, and you're on that train for the next 28 days.

How will I access the program and the challenge?

Upon signing up for our program, you will receive login credentials to access our online program platform. Simply log in using your credentials, and you'll have instant access to our 7-day program and the 21-day challenge.​

What should I start first?

We recommended starting with the 7-day program to discover the foundations of meditation and then starting the challenge. 

I tend to jump into things, and then not finish them. How can I be sure I'll make it through the four weeks?

The best part about doing this challenge is the accountability and inspiration we give you to keep you on track. When you set your goals for the challenge, we'll hold you accountable to sticking with it with daily check-ins.

What happens if I sign up, and then realize it's not right for me? Do you give refunds?

Due to the digital nature of my products, please note I am unable to accept returns or offer refunds so please make sure the product is what you want before purchasing, and feel free to contact me with any questions you might have.


I want to help you make sure this is the right product for you and I understand if you have questions. Send me an email at to tell me about your needs and ask me anything about this product.


I will give you my honest, ZERO-OBLIGATION opinion on whether or not this product is a good fit for you. You'll never be forced to buy something you don't want or that won't work for your needs.

Can I share my program with others?

Our membership is intended for individual use only and is not transferable. Each member should have their own account to access our library of guided meditations. Sharing login credentials or accessing the library with multiple users violates our terms of service.

I have other questions!
Great! Just email us at and we'll answer right away.

Join Us Today!

Get started on this empowering journey and cultivate a life filled with balance, presence, and joy. Start your meditation and mindfulness practice with us and discover the transformative impact it can have on your life.

Let's work together on this journey together towards a calmer, more centred you.

Ready to begin? Enrol now and awaken your inner peace!

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