A secular, step-by-step programme for beginners and lapsed meditators. One short script a day, seven techniques, an answer for every "am I doing this wrong?" and a tracker that shows, in your own numbers, what works for you.
21 Days of Stillness · Bodhih Pro Kits · 62 by Bodhih Training, trainers to 2,000+ companies since 2008.
Sit comfortably on a chair, rest your attention on your breath, and each time you notice your mind has wandered, return kindly. Start with three minutes a day tied to an existing habit, and add one new technique every few days. The 21 Days of Stillness kit from Bodhih Training gives you a daily script, tracker and fixes for common problems.
Want the full free guide first? Read How to Start Meditating: A Beginner's 21-Day Plan That Sticks.
You sit, you follow your breath for four seconds, and then the invoice, the milk and yesterday's meeting arrive. Nobody told you the wandering is expected and the noticing is the exercise. So you decide you are bad at it.
A calm voice, a streak, a badge, and then a busy week. The streak breaks, the notifications feel like nagging, and the subscription renews without you. You were given content, but not a method or a habit design.
The photographs show a cross-legged pose your hips have not agreed to. Or you lie down and wake up twenty minutes later. Posture is simple once someone explains the three rules, and a chair is fully respectable.
Some sits feel lovely, some feel like nine minutes of itching. Without a record, your mood on the day decides whether you carry on. A thirty-second log changes that.
Much of what is sold about meditation claims too much and teaches too little. You want an honest account of what research suggests, where it stops, and what to do on Tuesday morning.
Imagine three weeks from now. It is a little after seven, the kettle has just clicked off, and you are already on the left end of the sofa because that is simply what happens after the kettle now. You set the timer, feel your feet, and let one long breath go.
Your mind wanders, of course. But notice how differently you treat that. As you say "back" in a voice that is almost friendly, you realise you have stopped grading yourself on silence and started counting returns. When you open the Practice Tracker afterwards, the row takes thirty seconds: minutes, technique, calm before, calm after.
Picture the stack of Stillness Cards with most of them turned over, and the dashboard showing your total minutes, your streak and which technique moves your calm rating most. You did not need a retreat or a new personality. You needed a chair, a script and a floor of three minutes.
And later that morning, when a sharp message lands, you may find a breath arrives before your reply does. That small gap is what the practice is for. Whether you begin with the Day 1 script tonight or fill in your practice plan first, you can simply start.
The e-book shows you how. The tools make it happen. Here is exactly what you download.
The guide: methods, worked examples, scripts and exercises
21-day and 90-day logs with minutes, technique, calm before and after, automatic streaks, a technique ranking and a live dashboard with chart.
A two-page fillable plan: your why, anchor, spot, posture, three-minute minimum, if-then plans and safety notes.
A fillable one-page review for Days 7, 14 and 21: numbers from your tracker, top three visitors, what helped and one change for next week.
Name the obstacle, check the conditions, choose one fix and test it for three sits. Turns "I am bad at this" into something you can adjust.
All 21 original daily scripts, one per section, ready to enlarge, print and read slowly or record in your own voice.
Three timed scripts with pause marks to record on your phone, recording tips and a home half-day retreat plan.
One-page comparison of all seven techniques: what you do, when it helps, the common trap and which days teach it.
Set up any of three positions in thirty seconds, with fixes for sore knees, backs, numb feet and sleepiness.
Fifteen common beginner problems with a first fix and a second fix for each, plus clear signs that mean stop and seek support.
Twenty mindful moments of 10 to 60 seconds, each tied to something you already do at work, plus the S.T.O.P. pause.
24 colourful cards, six per page: one for each day with its technique, time and a two-line cue, plus Missed a day, One-minute reset and Day 22 cards. Print, cut and turn one over each day.
A one-page wall chart with 21 circles to colour in, grouped by week and labelled by technique, with a line for your anchor sentence.
21 daily reminders with the technique and cue for each day, three weekly reflections and a Day 22 prompt. Imports into Google, Outlook or Apple Calendar; move the time to match your anchor.
The whole programme as a simple table (day, week, title, technique, time, cue) to paste into Notion, Sheets or any habit app.
Each chapter opens with a real situation, gives you a method and ends with something to do today, using the tools in your kit.
Why a wandering mind is the raw material, and how the kit fits together.
A plain definition, the attention loop, respectful background on traditions, and what research does and does not show.
Chair, cushion or lying down: three rules, a thirty-second check and fixes for sore backs and numb feet.
Breath attention, counting and the body scan, with the Day 1 to 7 plan.
Naming thoughts, finding feelings in the body and loving-kindness, with the Day 8 to 14 plan.
Walking meditation, open awareness and mindful moments at work, with the Day 15 to 21 plan.
Restlessness, sleepiness, boredom, pain and a busy mind, with a four-step method and clear stop signs.
Anchor, three-minute minimum, reward and the never-miss-twice rule, set up in ten minutes.
How to choose between guided and silent practice, pick an app or teacher, and approach retreats sensibly.
What three weeks really changes, and how to choose your ongoing practice.
Twenty-one original scripts to read slowly or record in your own voice.
When to pause, what to do if a sit feels too strong, and where to turn in a crisis.
Every outcome is practised with a worked example and a tool, not just described.
People who measure before and after improve faster and can show it. AssessAll, our sister assessment platform, has AI-graded assessments that pair with this kit. Take one now, work through the kit, then re-take it.
A vague plan such as "I'll meditate in the mornings" has no cue. "After I pour my tea, I sit on the left end of the sofa for three minutes" does. Minimum. Your daily commitment is three minutes. Not ten, not twenty. The scripts suggest longer times and you will often do them, but three minutes is the floor that counts as a full day. A floor this low is hard to argue with at 11.40 at night, and showing up is what teaches your brain that this is something you do. Reward. Log it at once. The tick in the tracker, the card turned over, the streak number going up: these small signals matter more than they should. Then notice, for one breath, how you feel compared with before. That observation is what makes you want to come back.
| Free templates and typical advice | This kit | |
|---|---|---|
| Method | A blank habit tracker or a list of "benefits of meditation" | A 21-day sequence that teaches one technique at a time, with a script for every day |
| When it gets hard | "Just keep going" | Fifteen named problems with a first and second fix, plus an Obstacle Log to test them |
| Tracking | Tick boxes | Minutes, calm before and after, streaks, and a ranking of which technique helps you most |
| Honesty | Large claims, no sources | What NCCIH, the NHS and the APA report, including limits and the fact that it is not for everyone |
| Tone | Either mystical or clinical | Secular, warm and practical, with respectful credit to the traditions the practices come from |
| After the challenge | Nothing | A 90-day log, record-your-own sessions, guidance on apps, teachers and retreats |
Bodhih Training has designed and delivered corporate programmes since 2008. Bodhih Pro Kits package what works in those workshops into a guide plus the exact tools we use, so you can apply it the same day without a facilitator in the room.
Name, email and country. UPI, card or netbanking in India; international cards everywhere else. No account to create.
Your download page opens at once, with every file and a one-click ZIP. A permanent link lands in your inbox too.
Start with the quick-start chapter, then the main spreadsheet or planner. Most buyers use something from the kit the same day.
You already know how this starts: you sit down, feel one breath and come back when you wander. Whether you read the first script tonight or set up your practice plan this weekend, let the next three weeks show you what a little daily stillness does for you.
Personal licence for the buyer's own use (and use with your own team or clients where the kit says so). Please don't share or resell the files. Team and company licences: solutions@bodhih.com.
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Start with three to five minutes. Consistency matters more than length in the first weeks, and a short daily sit builds the habit without resistance. In this kit the suggested time rises gently to 10 to 20 minutes by the third week, but three minutes always counts as a full day.
You don't, and nobody does. The instruction is to notice that you are thinking and return to your anchor, kindly. Each return is one repetition, so a sit with thirty wanderings and thirty returns was a strong session. Chapters 1 and 6 explain this in detail.
No. A firm chair is an excellent place to meditate and is the best choice for many bodies. The Posture Guide covers chair, cushion and lying down, with fixes for sore backs, knees and numb feet.
No. It is secular and inclusive. It credits the Buddhist, yogic and other contemplative traditions these practices come from, as background, and teaches the skills in plain language without religious instruction or supernatural claims. It should sit comfortably alongside any faith or none.
No. The kit is educational self-help, not therapy, diagnosis or treatment, and it makes no health promises. Meditation is not right for everyone and can occasionally bring up distress. If you have a mental health condition or a history of trauma, speak to your doctor or a qualified professional first, and in a crisis contact your local emergency number or a local helpline.
The kit gives you written scripts, not audio. You can read each script slowly before you sit, or record it on your phone using the Record-Your-Own Guided Sessions file, which includes pause marks and recording tips. Many people find their own voice easier to trust.
The best time is the one attached to something you already do every day, such as after the kettle goes on or after brushing your teeth. Mornings suit many people because the day has not yet got in the way. The My Practice Plan worksheet helps you choose an anchor and a backup time.
Inside the kit, the Practice Tracker records your calm rating before and after every sit. If you would like a wider baseline, AssessAll offers assessments such as Resilience & Stress Management, the Emotional Intelligence Profile and a Sustained Attention and Monitoring Assessment. They are optional and separate from this kit.
After Day 21, use the Technique compare sheet to choose two keeper techniques and continue on the 90 days sheet. For the habit side, Jobulary has a helpful guide to if-then plans, which is the same method this kit uses for anchors and missed days.
The personal licence covers your own use. If you would like to run the programme with a team, a class or coaching clients, write to solutions@bodhih.com about team and company licences.
Digital kits are non-refundable once downloaded, except for corrupted files we cannot fix within 3 working days, duplicate charges or failed delivery.
₹499 including 18% GST for buyers in India, or $15 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent download link is emailed to you. Download each file separately or everything in one ZIP.
Any of the usual tools: Excel or Google Sheets for spreadsheets, Word or Google Docs for templates, Adobe Acrobat Reader, Preview, Xodo or GoodNotes for the fillable PDFs, and Google, Outlook or Apple Calendar for the calendar plan.
Because it is a digital download, kits are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Yes. Team and company licences, and workshops on this topic run by Bodhih Training, are available. Write to solutions@bodhih.com or call +91 99000 11601.
