Welcome to the 7 Day Mindfulness Kickstart!

This web page will give you some important information about how the 7 Day Mindfulness Kickstart (7DMK) works and what you need to do in order to get the most out of this program. Make sure you read it all the way to the bottom!

The purpose of the 7 Day Mindfulness Kickstart is twofold:

  1. to provide a supportive environment for you to kickstart, or re-start, a daily mindfulness meditation
  2. to teach you the basics about what mindfulness actually is and how to effectively develop it through the practice of meditation

One of the greatest challenges that every meditator faces is developing a consistent daily practice. Because, life has a way of throwing curve balls at you and and unless your practice is a deeply ingrained habit, and you have a support system in place, it can be very difficult to keep it up.

The key to making the shift from “wanting to meditate every day” to actually “doing it” is to surround yourself with a group of like-minded people who share a similar goal. People who will keep you accountable, support and encourage you when it gets difficult, and celebrate your successes. This is the purpose of the 7DMK Facebook Group. Participating in this group will make it much easier to stick with your commitment and meditate every day of the program.

It’s also the place where you can ask questions about the instructions or about what you’re experiencing in your meditation practice. I check the group several times a day and make sure to answer every question.

And, speaking of instructions, I’ll be providing you with a guided meditation and daily instructions based on my 23 (and counting – yikes!) years of meditation experience.

These instructions will be spread out over the course of the week to keep them short and easy to put into practice, and will cover what mindfulness is (there’s a lot of misconceptions and conflicting ideas out there), exactly how to meditate to develop it, as well as how to work with the common difficulties that most meditators run into.

Let’s Get Started

In order to get started in the 7DMK, you need to complete the following two steps:

Step 1:

Fill out the 7DMK Questionnaire.

Before you begin this program, I would really appreciate it if you could take a couple of minutes and answer three short questions in this questionnaire. I won’t share the results with anyone and it will really help me tailor the 7 Day Mindfulness Kickstart program to better meet your needs.

Click Here to fill it out.

Thanks so much!

Step 2:

Join the Private 7DMK Facebook Group.

Membership in this group is very important, because it is where all the interaction among group members (and therefore the accountability) takes place. In order to join the group, head over to the 7DMK FB Group (click here).

Then, click on the Join Group button as shown in the picture below:

If you do not have a Facebook account, just go to Facebook and sign up for a new account. It only takes a few minutes. Then come back to this page and follow the instructions.

Step 3:

Download the 7DMK Homework (right click and choose “Save Link As…”)

Follow the instructions in that document to complete your homework. Note: you will need to have registered for and been given access to the Private FB group before you will be able to finish the homework, so make sure you complete Step 1 above first.

Download the 7DMK Practice Instructions (right click and choose “Save Link As…”)

Download the 7DMK 15 min Guided Meditation (right click and choose “Save Link As…”).

This guided practice follows the same instructions that are in the 7DMK Practice Instructions. The meditation is guided by my wife, Dr. Andrea Grabovac, who facilitates Mindfulness-Based Cognitive Therapy (MBCT) groups for the prevention of depressive relapse at Vancouver Hospital in Vancouver, BC.

This isn’t the place for Therapy

I know that many people who are drawn to the practice of mindfulness are interested in it because they suffer from depression or other medical conditions, and they hope that mindfulness will cure them, or at least significantly reduce their symptoms. I had depression when I was in my 20s, so I understand where you’re coming from.

But I’m not a psychologist, or a psychiatrist, or any other kind of health professional. My expertise lies in meditation, not therapy, and so this program will not serve your needs if you have a existing condition that requires the help of a professional. There are some excellent forms of therapy that use mindfulness, such as Mindfulness Based Cognitive Therapy and Mindfulness Based Stress reduction and you would be much better served by contacting your psychologist or other health professional for a referral to one of those.

A note about time zones

Each morning of the program, I’ll send you an email and place a “pinned” post in the 7DMK Facebook Group that contains the instructions for that day.

Now, there are people from all over the world participating in the 7DMK, which means that we’re all working in different time zones.

Because I live on the west coast of Canada, I’m in the Pacific (US) timezone, which means that when I email the daily instructions and post to the Facebook group in the morning, you may not see it until your afternoon or evening (for example, if you live in the UK), and so you may be starting your daily meditation before you get my instructions for that day.

To help deal with these timezone issues, I’ll include a link in my daily posts and emails to both the current day’s instructions and the next day’s instructions. That way you can access whatever day you need to based on your schedule.

On that note, you can find the Instructions for Day 1 by Clicking Here.

Looking forward to seeing you in the group!