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beginner Course 120 min
21-Day Meditation Start
A structured 3-week programme that builds a sustainable meditation habit. Start at 5 minutes, finish at 20.
By KERN
mindfulness meditation habits focus mental-health stage:young-man stage:man stage:father
Modules (4)
1
Week 1: Focused Attention
Build the foundation — 5–10 minutes daily
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2
Week 2: Open Monitoring
Expand awareness beyond the breath — 10–15 minutes daily
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3
Week 3: Integration
Build a sustainable long-term practice — 15–20 minutes daily
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4
Common Obstacles & Solutions
Troubleshooting the most frequent meditation challenges
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