Free 10-Day Beginner Mindfulness Meditation Course
Begin a simple daily practice of awareness, presence, and returning.
Mindfulness meditation is one of the foundations of my spiritual practice and teaching.
At its heart, the practice is simple:
You choose a point of focus.
Your attention wanders.
You notice.
You return.
Again and again.
Through that movement, you begin developing a different relationship with your mind, your body, and your own experience.
This free 10-day course will introduce you to the foundations of mindfulness meditation through short lessons and guided practices you can begin using immediately.
No previous meditation experience is needed.
Move through the course at your own pace.
What Is Mindfulness?
Mindfulness is the practice of becoming aware of what is happening here and now.
That may include your breath, bodily sensations, thoughts, emotions, reactions, or the world around you.
Meditation gives us a simple place to practice that awareness intentionally.
Your mind will wander during meditation. That is expected.
The important moment is when you notice.
That moment gives you an opportunity to return—to your breath, to your body, to awareness, and to the present.
Over time, this practice can help you see yourself and your experience more clearly.
And for me, that is where mindfulness becomes much more than a technique for calming down.
It becomes a spiritual practice.
Who This Course Is For
This course is a good place to begin if you:
are completely new to mindfulness or meditation
have tried meditating but assumed you were doing it wrong
find yourself easily lost in thought
want to become more present in your body and daily life
want to develop a simple spiritual practice
are interested in greater awareness and self-understanding
want a grounded introduction without pressure or dogma
You do not need special beliefs or unusual experiences.
You need a little time, some curiosity, and a willingness to practice.
What You Will Learn
Over the ten lessons, you will learn the foundations of mindfulness meditation, including:
how to begin a simple meditation practice
how to work with the breath as an anchor
what to do when your attention wanders
how to notice thoughts without automatically following or believing them
how to include the body in awareness
how to respond to yourself with less judgment
how mindfulness can move beyond formal meditation and into everyday Life
how to establish a practice you can continue after the course ends
The course is designed to give you a foundation.
What you discover through practice is your own.
The Practice Is Returning
Many beginners believe successful meditation means keeping the mind quiet.
Then they sit down, discover that the mind is extremely active, and conclude that they cannot meditate.
But the wandering mind gives you something to practice with.
You become distracted.
You notice.
And then comes an important moment:
How do you respond?
You can judge yourself for having wandered.
Or you can notice what happened, respond without punishment, and return.
That return is not evidence that the practice failed.
The practice is returning.
How the Course Works
The course contains ten lessons with guided mindfulness practices.
You can complete one lesson each day and move through the course in ten days, or take more time when a lesson deserves further practice.
There is no benefit in rushing.
A few minutes of sincere, consistent practice will teach you more than trying to meditate perfectly.
Find somewhere relatively quiet.
Practice.
Notice what happens.
Return the next day.
That is enough to begin.
About Devin Ryback
I am Devin Ryback, a Shaman and Spiritual Teacher.
My intentional spiritual path began in 2012, and mindfulness and contemplative practice became foundational to the way I learned to work with my own mind, body, healing, and relationship with Spirit.
Over time, mindfulness became part of a much larger spiritual path for me.
I continue to teach it because awareness changes the way we meet everything else.
It helps us notice where we have become lost in thought, judgment, fear, habit, or disconnection—and gives us an opportunity to return.
You can learn more about my path and work on the About page.
Frequently Asked Questions
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Yes.
The 10-Day Beginner Mindfulness Meditation Course is free to access.
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No.
The course is designed for complete beginners, including people who have tried meditation before and felt unsure whether they were doing it correctly.
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No.
You can complete one lesson each day or move more slowly. The ten-day structure is simply a clear way to begin.
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That is normal.
Mindfulness does not require a perfectly quiet mind. The practice is noticing when attention has wandered and returning without judging yourself for having been distracted.
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No particular religious belief is required.
I teach mindfulness as a spiritual practice, but you do not need to adopt my worldview in order to practice. You can approach the course with curiosity and direct experience.
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You only need enough time to complete the lesson and practice for a few minutes. Consistency matters more than trying to meditate for long periods.
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Mindfulness may help you become more aware of stress, emotions, thoughts, and bodily reactions and develop a different relationship with them.
This course is educational and spiritual in nature. It is not medical care, psychotherapy, psychiatric treatment, or crisis support.
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Keep practicing.
You can repeat the guided meditations, continue with a simple daily practice, explore additional Spiritual Downloads, or read more of my Teachings.
Begin Where You Are
You do not need to prepare yourself before beginning.
You do not need a quiet mind.
You do not need to know where the practice will lead.
Begin with one breath.
Notice.
Return.
Then practice again tomorrow.