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Master Your Mind Meditation Course

The ideal way to get started with a solid meditation practice! Build the habit, and find your ideal meditation technique
Giovanni Dienstmann
459 students enrolled
English [Auto-generated]
Develop a consistent DAILY PRACTICE of meditation. We start with as little as a 2-minute session per day, and gradually increase to 15-minute sessions.
Five different MEDITATION TECHNIQUES. So you are better able to choose the meditation technique that best suits you.
How to develop the OPTIMAL ATTITUDE towards meditation, so that you can enjoy the process as well as the result.
How to DEEPEN your practice and enhance your power of focus.
How to INTEGRATE MINDFULNESS into your daily life, through reminders, apps, exercises and daily challenges.
BROADEN your knowledge on meditation practice, so you understand what you are doing.

You know meditation is good for you. Thousands of scientific studies indicate 76 benefits of this age-old practice. It is life-changing on many levels.

Yet doing meditation consistently, and doing it right, can be challenging.

Maybe you find it hard to establish a long-term daily meditation practice. You may feel you don’t have the timediscipline or motivation to do so.

Or perhaps you’re confused about where to start, which technique to choose, and what to do with your mind during meditation. This confusion can make you feel that you are just wasting your time or doing it wrong.

I’m here to show how you can make meditation work for you, and make it happen on a consistent basis, like an unbroken chain. With the right step-by-step instruction and guidance, building a solid meditation practice doesn’t need to be hard.

Unfortunately, much of the advice out there on getting started with meditation is incomplete, ineffective, or confusing. The common advice out there…

  • Doesn’t incorporate an understanding of habit science and the psychology of motivation;
  • Presents instruction in an overwhelming way (too many things to learn and absorb at the same time);
  • Asks for too much time commitment from the start;
  • Focuses only on one approach or technique, giving no choice or room for experimentation;
  • Doesn’t take you very deep, but stays only with basic guided meditations;
  • Makes you dependent on a set of guided meditations, not allowing you to grow your own individual practice.

So thousands of people that could be benefiting from this practice are left out.

This motivated me to develop a meditation course that would allow more people to start off on the right foot, stick to the habit, and reap life-long benefits.


This course is composed of 35 short daily lessons, organized by week—each with its own unique themes, goals and insights. The program is self-paced, and the techniques are presented in a way that both secular and spiritually minded people can connect to. No particular belief or worldview is required for following the lessons.

The instructions are ultra-specificclearand easy to follow. You will always know exactly what to do each day. And there will never be too much on your plate.

This course will help you:

  • Develop the habit of meditating daily. You will start with sessions as short as 2 minutes, and increase gradually, up to 15-20 minutes.
  • Find the ideal technique for you. Each week I will introduce you to a new practice (such as mantra meditation, breathing awareness, chakra meditation, etc.). By the end of the course you will be well equipped to choose the technique that best suits your needs.
  • Have an optimal attitude towards meditation, so that you can enjoy the process as well as the result, and keep meditation as a lifetime habit.
  • Deepen your meditation and enhance your power of focus.
  • Integrate mindfulness into your daily life, through reminders, exercises, and daily challenges.

At the end of the course you will also receive an exclusive “Meditation Cheatsheet”, and instructions for the next steps in your practice. By this point you will have developed a solid habit and a good understanding of all the essential elements of meditation practice. You will know exactly what you are doing.

This course integrates principles from habit science, positive psychology, and classical personal growth literature. The lessons are designed in a way that you cannot fail. It will be simple to keep up with the practice. No complicated concepts or confusing instructions.

Building habits has always been one of my core-strengths, and I know how empowering it is to have the ability to develop important habits. In this program you will learn important tricks, principles, and mindsets that make it all easier.

Master Your Mind combines years of my personal practice (over 8,000 hours) and study of 70 different techniques, together with my experience helping thousands of people with meditation through my blog, courses, emails, workshops, and one-on-one coaching. Trust me, you will not be disappointed.


What would it mean for you to have more clarity, self-awareness, and peace of mind?

How would life be if you were in the eye of the storm rather than being overpowered by your own mind, with its thoughts of fear, anxiety, worry, stress, and negativity?

Meditation has the potential to give you so much, and create deep transformation in your life. It just might be the most powerful habit in your life – and it’s priceless!

To reap its benefits you need to practice it daily – and in the right wayMaster Your Mind is the perfect tool to take you there. If you join the course and follow these simple steps, five weeks from now meditation will be an integral part of your life. You will be meditating 15 minutes everyday – and this will allow you to enjoy its many rewards.

I’ll see you in the Member’s Area!

Start Here


Welcome to the course—and congratulations on taking this important step in your life!

This is a 5-week course, containing 35 lessons and bonus at the end. Each of the 35 Lessons contains a Video instruction and a PDF with the transcript + additional resources. Some lessons contain also a guided meditation.

Please go through this video before you get started, so you know what to expect.

Week 1: Habit Setup & Breathing Deeply

Day 1: Setup Your Habit


  • Setup your trigger, anchor habit, place and time for meditation.
  • Setup a reminder, alarm, or calendar event. 
  • Practice: simply breathe deeply 12 times. Count when breathing out.


Every day, once you go through the lesson and do the practice, leave a comment below, sharing how the practice went for you. Something like, "DAY 3: {your experience or question}"

This has a habit-reinforcing effect on you and on other course students. Also, feel free to ask any questions or share experiences.

Guided Meditations

One of the purposes of this course is to teach you meditation from the inside-out, making you stand on your own feet, and not depend on guided meditations. 

In that spirit, you will find that in each week there are only guided meditation audios attached to two or three lessons. I encourage you, on the other days, to practice it without an audio aid.

Further resources

All lessons in this course have a short PDF file attached to them, containing the transcript of the class and links to learn more about meditation and the topics presented in that day's lesson.

Day 2: Breathe Slowly


  • The ideal attitude towards practice (letting go of expectations and hurry).
  • Practice: breathe deeply and slowly 15 times. 
Day 3: Joyful Attitude


  • Learn to enjoy the process. 
  • Practice: breathe deeply and slowly 15 times. Keep your body still.
Day 4: Find Your Reward


  • Rewarding your practice. 
  • Practice: breathe deeply and slowly 20 times. Count with every inhalation and exhalation.
Day 5: Start Small


  • The importance of a routine. 
  • Don't get too ambitious. Be patient. 
  • Practice: breathe deeply and slowly 20 times.

Feedback: How is the practice going so far? Please share it in the forum—Something like, "DAY 5: {your experience}".

Day 6: Bulletproof Your Practice


  • Bulletproofing your practice against future obstacles. 
  • Practice: breathe deeply and slowly 20~25 times. Count backwards.
Day 7: Weekly Review


  • Review of what you learned and achieved this week. 
  • Practice: breathe deeply and slowly 20~25 times. Counting backwards.

Week 2: Solidifying Your Habit & Improving Your Focus

Day 8: Breathing Awareness Instruction


  • Starting to use a timer (+ recommendation).
  • Instructions for the new technique: breathing awareness.
  • Practice: pay continuous attention to the rising and falling of your chest or belly, while you breathe (4min). Continue counting your breathing, this time from 1 to 4.

Now that your practice is getting more serious, you may feel the need to get a meditation cushion or bench. If you feel the need, here is a guide for you to choose the right one.

When you download the Insight Timer app, go to "Groups" tab and search for "LiveAndDare" to join our community there.

Download links: iOSAndroid.

Day 9: Increasing Your Motivation


  • Increasing your motivation by discovering your core values and linking meditation to them.
  • How to deal with thoughts and distractions.
  • Practice: Breathing Awareness (4min).

Feedback: How can meditation help you with your core goals/values in life? Please share it in the forum—something like, "DAY 9: {meditation can help me in X and Y by....}".

Day 10: How Attention Works


  • Understanding how your attention works, and how you can hack it in a way that meditation is easier.
  • Practice: Breathing Awareness (5min)
Day 11: Dealing With Obstacles


  • Visualization exercise to help you deal with excuses for not meditating. 
  • Practice: Breathing Awareness (5min). Attention should be continuous.
Day 12: Refine Your Posture


  • The difference between breathing slowly and just observing the natural rhythm of your breath.
  • Eight points for the perfect meditation posture: head, chin, teeth, tongue, shoulder, pelvis, hands, and the usage of cushions.
  • Practice: Breathing Awareness (6min). Pay closer attention to posture.

Some people like to rate how they feel before and after meditation. They find that going through this small exercise helps them better see the rewards of practice, especially when they are not in their best days. I have prepared a spreadsheet with some questions, if you would like to try that. Download it here: http://bit.ly/1RFbAfH.

Meditation Posture Demo
Day 13: Check Your Triggers


  • Is the time you are meditating the optimal one? Four points to check.
  • Practice: Breathing Awareness (7min).
Day 14: Weekly Review


  • Review of the principles you learned this week.
  • Practice: Breathing Awareness (7min).

Week 3: Improving Your Sessions & Mantra Meditation

Day 15: Mantra Meditation Instruction


  • Learning how to do mantra meditation. 
  • Choosing your mantra. 
  • Practice: Mantra Meditation (8min).
Day 16: Calming The Body


  • How to relax the body before meditation. 
  • Practice: Mantra Meditation (8min).
Day 17: Preventing Distractions


  • Levels of depth for mantra meditation.
  • Tips for preventing distractions in meditation.
  • Practice: Mantra Meditation (9min).

Additional tips for mantra meditation (not included in the PDF nor the video):

  • When repeating the mantra, try to unite your mind with the sound vibrations of the mantra as much as you can. It's as if your whole mind becomes the mantra, and the mantra is resonating in your whole being. Keep "zooming in" into the mantra with your attention.
  • Most people find helpful to repeat the mantra out loud a few times (like 20 or 30 times) at the beginning of the meditation, or before it. This makes it easier for the mental repetition to be more fluid and ingrained.
Day 18: Gladden Your Mind


  • The importance of gladdening the mind before practice (and how to do it). 
  • Practice: Mantra Meditation (9min).
Day 19: Focusing Your Intention


  • How to focus your intention before practice, as an aid for deepening it. 
  • Practice: Mantra Meditation (10min).
Day 20: Emotions During Practice


  • How to deal with emotions during practice. When to ignore, and when to work with them. 
  • Label, Accept, Investigate, Let Go. 
  • Boredom in meditation. 
  • Practice: Mantra Meditation (10min—or 20min if you accept the challenge).
Day 21: Weekly Review


  • Review of what you have learned and achieve this week.
  • Practice: Mantra Meditation (10min).

Week 4: Mindfulness In Daily Life, Refining Your Practice & Chakra Meditation

Day 22: Chakra Meditation Instruction


  • Learn what is chakra meditation, and how to do it.
  • Third eye chakra and heart chakra.
  • Practice: Chakra Meditation (11min). Focus fully on the internal feeling.

Chakras are special points along the center of your body. They correspond to certain nervous plexus, and were found to be powerful objects for concentration by the Yogis.

Day 23: Integrating More Senses


  • Integrating your sense of sight and hearing into your chakra meditation.
  • Mantra and visualization.
  • Practice: Chakra Meditation (11min)

NOTE: if you decide to visualize light, and it naturally shows up for you in another color (like bright white or yellow), then just allow that to happen. There is no need to force the visualization.

Day 24: Remain Without Judgement


  • The importance of keeping a non-judgemental attitude in practice.
  • Why engaging in too much self-evaluation will hurt your meditation.
  • An outline of the meditation process.
  • Practice: Chakra Meditation (11min).

PRO TIP: If you are still finding hard to focus on a chakra, you might find helpful to have a physical sensation on your skin, at the chakra spot, as an aid to bring your attention there. One of the ways to do this is to lick your finger, and then apply a light pressure on the chakra spot, humidifying it.

Let me know if this works for you.

Day 25: Letting Go Of Expectations


  • Why it's important to let go of expectations in your meditation. 
  • Enjoying the practice for its own sake. 
  • Practice: Chakra Meditation (12min).

Feedback: Is visualizing the light or using the mantra helping you better focus on the chakra? Which chakra are you focusing on? Please leave a comment in the forum—Something like, "DAY 25: {your experience}".

Day 26: Letting Go Of Self-Criticism


  • Don't criticize yourself when you get distracted in meditation. 
  • Letting go of self-criticism in other areas of your life too. 
  • Practice: Chakra Meditation (12min).
Day 27: Integrating In Daily Life


  • Why keeping meditation on the cushion is not good enough. 
  • How to start integrating mindfulness in your daily activities. 
  • Practice: Chakra Meditation (13min).

This is the bracelet I recommended in the video.

Day 28: Weekly Review


  • Summary of what you learned and achieved this week. 
  • Practice: Chakra Meditation (13min - or accept the challenge and do 20 min).

Week 5: Mastering your mind. Deepening your practice. Life integration.

Day 29: Loving-Kindness Instructions


  • Learning how to do loving-kindness meditation. 
  • The five ways to practice loving-kindness, and its natural progression.
  • Visualizations and affirmations that aid this practice.
  • Practice: Loving-Kindness Meditation (13min)
Day 30: Emotional Independence


  • How you can develop any inner quality, or experience any feeling you like, without depending on external sources.
  • Prompts for deepening your practice.
  • Practice: Loving-Kindness Meditation (14min). Relish in the feeling of love. Let it absorb you.

After reading the PDF, let me know in the comments for what emotion or personal quality development you will use this type of meditation in the future.

Day 31: Restful Mind Challenge


  • You can work with any feeling using this same technique (not only the feeling of loving-kindness). 
  • A challenge for developing more self-awareness and a restful mind. 
  • Practice: Loving-Kindness Meditation, focused on someone you care about (14min).
Day 32: Review Your Intention


  • Fine-tuning the attitude you bring into your meditation.
  • Second day of your "Restful Mind Challenge".
  • Practice: Loving-Kindness Meditation, focused on a neutral person (15min).

Feedback: How is your restful mind challenge going? What did you learn about your mind by observing it more carefully? Please leave a comment in the forum—Something like, "DAY 32: {your experience or insight}".

Day 33: Less Media Challenge


  • How too much media exposure hurts your meditation and your life. 
  • Tips for changing your relationship with media. 
  • Practice: Loving-Kindness Meditation, focused on you, a friend, or a neutral person (15min).
Day 34: Ending Your Sessions


  • Tips for transitioning out of your meditation.
  • Second day of "Less Media Challenge".
  • Practice: Loving-Kindness Meditation, focused on a difficult person (15min).

Feedback: What did you change in your life to implement the Less Media Challenge? How did it feel for you? Please leave a comment in the forum—Something like, "DAY 34: {your experience or learning}".

Day 35: Weekly Review


  • Review of the things you learned and achieved this week.
  • Practice: Loving-Kindness Meditation, expanding it to the whole world (15min).

Today is the last lesson! Congratulations on finishing the course.

What was your biggest takeaway or transformation?

Please leave a comment in the forum—something like, "COURSE COMPLETE: {your experience or feedback}".

Taking your meditation to the NEXT level

When I asked students finishing this course what program I should create next, the majority voted for an Intermediate Meditation Course.

So after working for months in this new project, I'm excited to announce that we now have the sequel to Master Your Mind.

Master Your Mind — INTERMEDIATE Course (20% off)

The Intermediate course picks up exactly where this one left you. It guides you through a 40-day journey of meditation, helping you...

  • Explore 10 new meditation techniques
  • Better integrate meditation in daily life through practices of breathing, acceptance, focus, witnessing, etc.
  • Develop 10 key personal strengths (virtues) related to meditation

Best news is: those that finished this course are entitled to 20% off!

Learn more about the Intermediate course here.

Bonus Content

Here is a list of steps for you to take in your meditation journey.

The main next step is choosing which technique you will make your permanent one. And then to slowly increase the practice time until you reach 20min (or more). I suggest you add a calendar event to increase your practice one minute per week, every Sunday.

You can view and review the lecture materials indefinitely, like an on-demand channel.
Definitely! If you have an internet connection, courses on Udemy are available on any device at any time. If you don't have an internet connection, some instructors also let their students download course lectures. That's up to the instructor though, so make sure you get on their good side!
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