7 Days to a Quieter Mind

A Simple 10 Minute Daily Practice for Calming Your Thoughts and Finding Inner Stillness

Underneath the noise of your thoughts, there is a calm, steady awareness that is always present.

Does your mind ever feel too noisy? You sit down to rest, and the thoughts keep coming. Plans, worries, conversations replayed again and again, and tomorrow’s to-do list. After a while, it feels as if this noise is simply who you are.

It is not. You do not have to create inner quiet. You only have to learn to notice it.

7 Days to a Quieter Mind guides you there, with one small practice a day for seven days, about 15 minutes a day.

What You Will Practice in Seven Days

1. Notice the Noise. Learn to watch your thoughts instead of being carried away by them.
2. Anchor in the Breath. Give a restless mind something simple and steady to rest on.
3. Watch Thoughts Like Clouds. See thoughts come and go, while you remain the open sky they pass through.
4. Let Go of Worry. Use one simple question to loosen the hold of worry.
5. Relax the Body. Release tension part by part, so the mind can settle.
6. Who Is Aware? A gentle practice of self-inquiry that points to the stillness behind your thoughts.
7. Live from Stillness. Bring everything together and carry stillness into daily life.

A Simple Daily Rhythm

Each day takes about 15 minutes: read the short lesson (2 minutes), practice (10 minutes), reflect on two questions (3 minutes), and carry the day’s reminder with you.

Why Is This the Right Program for You?

Many meditation guides ask for long sessions and complicated techniques. This program is different. Each practice is short, clear and practical, so you can fit it into a busy day and feel the difference from the first day.

It is written by someone who has practiced meditation for many years. This program uses plain language, without jargon.

What You Will Find Inside

• ✔ 7 daily lessons, each with a clear 10 minute practice
• ✔ Two reflection questions every day, with space to write if you print the pages
• ✔ A short reminder to carry into your day
• ✔ A 7 day progress tracker
• ✔ A clickable contents page and a clean layout, designed for easy reading on any screen
• ✔ 23 pages in all, in PDF format

Who This Program Is For

• You are new to meditation and want a simple, clear start.
• You have tried to meditate and found your mind too busy.
• You want a short daily practice that fits a busy life.
• You prefer a calm, practical approach, without complicated techniques or jargon.

A Note on Expectations

Seven days will not silence your mind, and that is not the goal. The goal is to change your relationship with your thoughts, so that they have less power over you. This program is for personal growth and inner development. It is not a substitute for medical or psychological care.

About the Author

Remez Sasson is the founder of SuccessConsciousness.com, a leading resource on inner growth, meditation, focus, willpower and the practical use of the mind, online since 2001. For over twenty five years he has written and taught about meditation, inner peace, self-discipline, positive thinking and awareness. His approach is practical and experiential. He is the author of numerous books and courses that have helped readers around the world find greater calm, focus and freedom.

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7 Days to a Quieter Mind