Mindfulness Daily at Work

Reduce stress, enhance performance, and improve overall well-being in less than 15 minutes a day! Led by Tara Brach and Jack Kornfield, this free 40-day course teaches concepts that can help you integrate mindfulness into your workdays.

Transform Your Relationship with Work!

Mindfulness Daily at Work gives you free, in-depth mindfulness training from world class mindfulness teachers Jack Kornfield and Tara Brach so you can improve your overall well-being and enhance your work performance at the same time.

By blending the latest in neuroscience with modern technology, and by bringing together decades of mindfulness practice with years of research in the workplace, Tara and Jack have created an indispensable training for anyone who works.

Over the course of this program, you’ll discover how to:

Reduce Stress
Increase Productivity
Improve Communication
Prioritize Better
Strengthen Problem-Solving Skills
Enjoy Work

Whether you work for a non-profit or school, hospital or restaurant, small business or large corporation; whether you work with customers, patients, students, or colleagues—the practice of mindfulness has the potential to transform your experience of work.

Mindfulness Daily at Work is a 40-day journey designed to cultivate a meaningful and lasting mindfulness practice that you can easily integrate into your workday. In less than 15 minutes a day, you’ll receive essential practices on mindfulness organized into progressive lessons.

With Mindfulness Daily at Work you can expect:

An Innovative Approach to Mindfulness Training

Mindfulness Daily at Work really is different from any other trainings or meditation apps available today. So what makes it so unique and powerful?

World-Class Guides

This program was carefully designed by two of the most celebrated and experienced mindfulness teachers in the world, Tara Brach and Jack Kornfield.

Anytime, Anywhere

With short 10 to 15-minute daily lessons, this is a program that fits your schedule.

Insightful Lessons

Unlike other meditation apps, each session includes a guided meditation and an actual teaching on a key point of practice, with detailed guidance on integrating mindfulness into your day.

In-Depth Teachings

You’ll receive the wisdom teachings found in longer retreats and trainings distilled into 40 powerful lessons. Topics include both foundational practices and targeted teachings on emotions, relationships, purpose, joy, and more.

Progressive Sessions

Each lesson builds on the previous one, allowing your practice to deepen every day. The course even has extra features to help you track your progress.

Real Integration

The daily lesson format allows you apply each teaching to your life right away, focusing on one key point at a time, an approach that leads to deeper and more lasting integration.

A Lifetime Journey

With the help of this free course, you’ll be able to revisit any lesson, giving you a lifetime of support and guidance.

Begin your journey to bringing mindfulness to your work now.

Feel free to navigate at the pace that best fits your learning style. You might want to engage with a new lesson daily, or take a few days to re-listen and further absorb each lesson before moving on. To establish a daily habit of meditating, we recommend completing one lesson per day.

This course is also offered on SoundsTrue.com and Insight Timer.

Course Curriculum

Welcome and Introduction

Welcome to Mindfulness Daily at Work – Tara Brach & Jack Kornfield
Getting Started – “Mindfulness Daily at Work”

Module 1: Mindful Basics - Part 1 - Arriving in Presence

Day 1: Pausing for Presence
Day 2: Conscious Relaxing
Day 3: Coming Back to Your Senses
Day 4: Attitude of Friendliness

Module 1: Mindful Basics - Part 2 - Breath

Day 5: Mindfulness of Breath
Day 6: Calming and Steadying with the Breath
Day 7: Counting the Breath
Day 8: Deepening the Focus

Module 1: Mindful Basics - Part 3 - Body

Day 9: Mindfulness of the Body
Day 10: Feeling from the Inside Out
Day 11: Body Scan
Day 12: Naming Sensations
Day 13: Working with Intense Sensations

Module 2: Emotional Intelligence - Part 1 - Emotions and Feeling States

Day 14: Mindfulness of Emotions
Day 15: Naming Emotions
Day 16: Working with Difficult Emotions
Day 17: Fostering Positive Emotions

Module 2: Emotional Intelligence - Part 2 - Thoughts

Day 18: Recognizing Thinking
Day 19: Wise Relationship to Thought
Day 20: Life Under Thoughts
Day 21: Beyond Thoughts

Module 3: Resilience, Healing and Inner Freedom - Part 1 - Emotional Healing

Day 22: Mindfulness: The Core Practice
Day 23: Self-Judgment and Self-Compassion
Day 24: RAIN
Day 25: Emotions and Inner Resource

Module 3: Resilience, Healing and Inner Freedom - Part 2 - Present and Non-Reactive

Day 26: Beginner’s Mind
Day 27: Spacious Awareness
Day 28: Equanimity
Day 29: Who am I? (Mindfulness of Awareness)

Module 4: Mindful Living - Part 1 - Relating with an Open Heart

Day 30: Empathy and Compassion
Day 31: Forgiveness
Day 32: Seeing Goodness

Module 4: Mindful Living - Part 2 - Mindful Communication

Day 33: Intention
Day 34: Conflict
Day 35: Listening
Day 36: Mindful Speaking

Module 4: Mindful Living - Part 3 - Living Aligned with Your Deepest Purpose

Day 37: Trusting and Inhabiting Your Being
Day 38: Generosity and Service
Day 39: Nourishing a Grateful Heart
Day 40: Aspiration and Vision

Your Teachers

Jack Kornfield

Jack Kornfield, PhD, trained as a Buddhist monk in Thailand, Burma, and India and has taught worldwide since 1974. He is one of the key teachers to introduce Buddhist mindfulness practices to the West. He is the co-founder of the Insight Meditation Society and of Spirit Rock Center in Woodacre, California. He is a husband, grandfather, and activist and holds a PhD in clinical psychology. He has written more than fifteen books including The Wise Heart; A Path With Heart; After the Ecstasy, the Laundry; and more.

Tara Brach

Tara Brach has been practicing and teaching meditation since 1975, as well as leading workshops and meditation retreats at centers throughout North America and Europe. She has a PhD in clinical psychology, is the founder of the Insight Meditation Community of Washington (IMCW), and is the author of Radical Acceptance, True Refuge, Radical Compassion, and Trusting the Gold. Tara’s weekly podcasts of talks and meditations are downloaded more than three million times each month.