The order is entirely up to you. The lesson often expands on the training method, but it’s unnecessary to hear this information first to complete the training.

We suggest first thing in the morning when the mind has less mental baggage or last thing before bed to wind down. These times are also easier to maintain as habits within a busy schedule. If you miss a regular session, try to find another time window, no matter how short, keeping your daily streak alive.

This app teaches you new meditation methods. Trainings increase gradually in length as the program progresses. We encourage you to build a personalized practice around them, especially after completing the 30-day core program.

You can set a preferred training duration by clicking the Stats tab at the bottom of the app, and then the Settings gear icon in the upper right corner. Not all trainings have variable durations, but this will apply for the ones that do.

Alternatively, you can choose the duration for individual trainings by clicking the three dots in the upper right corner of the training, and then “Change Duration.”

You’ll find shorter trainings scattered throughout the ‘Further Training’ modules, as well as longer ones (30, 45, 60, 75, 90, and 120-minutes) in the ‘Endurance Training’ module.

New material is added regularly, generally every other week unless Liam is on a meditation retreat. Please note that you must close and re-launch the app for new material to appear.

Awesome—that’s no small feat! We recommend returning to the trainings on your ‘Favorites’ section and practicing until you’ve mastered them without guidance. You can design your own regimen in the Workouts section based on the methods that are providing the most benefit, which may change over time.

You can do this by tapping the three dots beside the training title then tapping “Mark Complete”.

Tap into the module you're interested in to read its description or get started with its trainings and lessons.

Your mental fitness results will require careful self-observation at first. Although the benefits you're receiving are profound, they aren’t always apparent until you've practiced for some time. Some people get discouraged and think they aren’t making progress when, in fact, they are. Here are some signs of improvement you might notice in daily life:

You’re more aware of what's going on in your mind.
You spend more of your day immersed in the present moment.
You worry less about imagined future catastrophes.
You can focus more easily on tasks like reading and listening.
You take small insults and indignations less personally.
You stay angry at other people for shorter durations.
You can begin to resist your unhealthy cravings.
You generate more good vibes toward other people.

Early studies suggest that the benefits of meditation are dose-dependent, like exercise. The more you meditate, the more benefits you'll reap. That said, you’ll get value from even just a couple of minutes of practice. What’s most important is consistently putting in high-quality practice and applying mindfulness during daily life.

It's only natural that your mind will wander—that's what the mind does. What's key is that you have a firm intention to keep bringing it back. Each recovery is a small victory, a “mental bicep curl.”

Whenever you notice the mind has wandered, you can anchor yourself back in the present by bringing awareness into your physical body. Your brain can't simultaneously be aware of your body and a mental simulation.

The training pulls from Buddhist, Stoic, Taoist, Yogic, Sufi, Toltec, and Indo-Tibetan Bön traditions. We recognize commonalities among methods, which ultimately all work to enhance your mental fitness.

Picture yourself hugging someone you love. Pet a cute animal (or look at some cat videos online) and notice that subtle glowing feeling in your mind. It doesn’t have to be very strong. Often it can help to do several days of the Forgiveness and Just Like Me trainings (which are found in the Sublime Qualities module) and the Ideal Tribe training (in the Additional methods module).

One helpful tool is to "just get started" on the healthy choice. Tell yourself, "I'll just do one or two minutes of meditation and then can stop any time." I've found it's often just about getting over that initial hurdle of resistance shifting from Doing Mode to Being Mode.

Probably much less than you think. The effort is to maintain a carefree state of mind that is present and joyful all the time. So train like your hair is on fire, but with the ease of a graceful Garuda bird soaring in the sky.

Whenever there’s a lack of meta-awareness, the mind starts to react to stuff and so creates future distractions. We can reduce mental obstacles by:

Smiling, which uplifts your mind and lets you known when it gets too serious
Relishing when your mind is in a fit (i.e., positive) state
Remaining meta-aware for as much of the day as possible
Living as simple as possible
Practicing acceptance & resilience when needed
Avoiding toxic relationships and harmful locations
Releasing unhealthy mental states (anger, jealousy, etc.)
Cultivating joy and the other awakening factors

(Based on MN 2: All the Distractions)

Think of how much good you are doing for yourself and others. You can choose whatever inspires you most at this time: health benefits, cognitive improvements, relief from depressing moods, etc. After some time, you can begin to reflect back on how much your mind has developed. These results won’t appear in the mirror, but you’ll start to notice them in yourself—and so will those close to you.

You can meditate standing up, do walking meditation, or take some energizing breaths (e.g., bellows breath). However you may just need some sleep, and there’s nothing wrong with a nap.

Yes, but it’s best to reserve this posture for when your mind is quite alert (energized). For example, you might start cross-legged and then move to a lying position. You can also raise one forearm 90-degree (making an “L” shape with your arm). It will fall and wake you up if you start to doze off.

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