Please Note: The free Mindfulness Daily Program and the Mindfulness Daily Plus New Year’s Meditation Challenge are two different programs. The free program does not include additional supplemental practices, a community discussion board, or live Q&A sessions with Jack and Tara. If you would like to access those features, please sign-up for the Mindfulness Daily New Year’s Meditation Challenge at this link:

Create a Life-Changing Meditation Practice in Less Than 15 Minutes a Day!

From Tara Brach and Jack Kornfield

A 40-day online training in mindfulness meditation with two of the world’s most respected meditation teachers, Tara Brach and Jack Kornfield.

The course includes four modules:

  • Mindful Basics – 13 days
  • Emotional Intelligence – 8 days
  • Resilience, Healing & Inner Freedom – 8 days
  • Mindful Living – 11 days


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 and Insight Timer.

Listen: Introduction to "Mindfulness Daily" from Tara and Jack

Download Transcript:  Introduction from Tara and Jack [pdf]

Taught by Tara Brach & Jack Kornfield

Tara Brach

Tara Brach, Ph.D. is a meditation teacher, psychologist and author of several books including international bestselling Radical Acceptance, Radical Compassion and Trusting the Gold. For over 40 years, Tara has been exploring the interface of Buddhist and Western psychology in addressing the great suffering that arises when we close our hearts to ourselves and others. Tara's weekly podcasts are downloaded more than 3 million times each month. She is founder of the Insight Meditation Community of Washington (IMCW) and, along with Jack Kornfield, leads the Mindfulness Meditation Teacher Certification Program (MMTCP), serving participants from 74 countries around the world.

Jack Kornfield

Jack Kornfield trained as a Buddhist monk in the monasteries of Thailand, India and Burma. He has been teaching meditation globally since 1974 and is one of the key teachers to introduce mindfulness practices to the West. He is co-founder of the Insight Meditation Society in Barre, Massachusetts, and the Spirit Rock Center in Woodacre, California. Over the years, Jack has taught in centers and universities worldwide, led International Buddhist Teacher meetings, and worked with many of the great teachers of our time. His books have been translated into 20 languages and sold more than a million copies. He is a father, husband, activist, and holds a PhD in clinical psychology.

Course curriculum

    1. Welcome to Mindfulness Daily - Tara Brach & Jack Kornfield

    2. Getting Started - “Mindfulness Daily”

    1. Week 1 - Reflection Questions

    2. Day 1: Pausing for Presence

    3. Day 2: Conscious Relaxing

    4. Day 3: Coming Back to Your Senses

    5. Day 4: Attitude of Friendliness

    6. Day 5: Mindfulness of Breath

    7. Day 6: Calming and Steadying with the Breath

    8. Day 7: Counting the Breath

    1. Week 2 - Reflection Questions

    2. Day 8: Deepening the Focus

    3. Day 9: Mindfulness of the Body

    4. Day 10: Feeling from the Inside Out

    5. Day 11: Body Scan

    6. Day 12: Naming Sensations

    7. Day 13: Working with Intense Sensations

    8. Day 14: Mindfulness of Emotions

    1. Week 3 - Reflection Questions

    2. Day 15: Naming Emotions

    3. Day 16: Working with Difficult Emotions

    4. Day 17: Fostering Positive Emotions

    5. Day 18: Recognizing Thinking

    6. Day 19: Wise Relationship to Thought

    7. Day 20: Life Under Thoughts

    8. Day 21: Beyond Thoughts

    1. Week 4 - Reflection Questions

    2. Day 22: Mindfulness: The Core Practice

    3. Day 23: Self-Judgment and Self-Compassion

    4. Day 24: RAIN

    5. Day 25: Emotions and Inner Resources

    6. Day 26: Beginner’s Mind

    7. Day 27: Spacious Awareness

    8. Day 28: Equanimity

    1. Week 5 - Reflection Questions

    2. Day 29: Who am I? (Mindfulness of Awareness)

    3. Day 30: Empathy and Compassion

    4. Day 31: Forgiveness

    5. Day 32: Seeing Goodness

    6. Day 33: Intention

    7. Day 34: Conflict

    8. Day 35: Listening

About this course

  • Free
  • 49 lessons
  • 0 hours of video content

Join Tara and Jack in a 40-day online training "Mindfulness Daily"

10% of Revenue Donated to Charity: Radical Compassion means cherishing and caring for all beings—human, non-human, our living earth. In this spirit, 10% of proceeds from courses offered by the Radical Compassion Institute will be distributed to non-profits supporting climate and racial justice initiatives.