The 30 Day Meditation Challenge

One Mind Dharma’s meditation challenge is the perfect way to kickstart your practice and begin investigating mindfulness, compassion, and meditation. You will receive a month of guided meditations directly to your inbox, ready to help you build a daily practice. Whether or not you’re new to meditation, the month will provide you with a boost to your practice.

Join for Free

You can start One Mind Dharma’s free 30 Day Meditation Challenge right now! You may enter your email to receive the meditations via email every day, or visit our YouTube channel to go at your own pace.

Listen on Youtube

Join us on YouTube by heading to our playlist for the 30 Day Meditation Challenge below!

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Meditations via Email

Enter your email address below to begin receiving meditations directly to your inbox!

Matthew SockolovAbout the Teacher

The month will be led by Matthew Sockolov. Matthew is an empowered Buddhist meditation teacher, studying at Spirit Rock Meditation Center in Woodacre, California. Matthew has been leading meditations for years with One Mind Dharma, at local addiction treatment centers, and at meditation centers and yoga studios across California. You can learn more about Matthew at

How it Works

We’ve created this offering to be as simple as possible. There’s no need to do anything other than enter your email. Every day, you will receive a new guided meditation directly to your inbox. You can stream the practices right from your computer or mobile device, or download each one to save and listen to later. For thirty days, you will continue to receive a new guided practice via email!

Who is This Challenge For?

This program is open to anybody interested in meditation. It is crafted with the beginner in mind, so you do not need any previous experience with practice to join. Each guided meditation ranges from 10 to 25 minutes, with the meditations getting progressively longer over the thirty days. Whether you’re new to practice or just want some structure to aid in your daily routine, this program will help you build a daily practice and investigate new ways to meditate.

Why Meditate for a Month?

The benefits of meditation practice are becoming clearer and clearer as more research is being done. Although we are just at the beginning of understanding how mindfulness and meditation impact the brain, researchers are discovering many benefits of mindfulness practice.

The benefits of meditation researchers have found in studies include:

  • Lower blood pressure
  • Better digestion of food
  • Strengthened immune system
  • Improved quality of sleep
  • Reduced anxiety and stress
  • Improved self-esteem
  • Improved working memory
  • Solve problems more efficiently
  • Decreased feelings of loneliness

For more information and to read the research, you can read our post 29 Scientific Benefits of Meditation: What the Research Tells Us.

Other Ways to Get Started with Meditation

There are many other ways you can get started with meditation, and many practices and programs we offer here at One Mind Dharma. For a complete guide to getting started, check out our page Meditation for Beginners.

Practicing Mindfulness – 75 Essential Meditations

Practicing Mindfulness – 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday is the new book from Matthew Sockolov, the founding teacher of One Mind Dharma. As the name suggests, the book contains 75 techniques for cultivating mindfulness, loving-kindness, and compassion in formal practice and daily life. Available on Amazon, you can learn more about the book and order your copy at

21 Days of Heart Practices

The 21 Days of Heart Practices is one of One Mind Dharma’s newer meditation offerings. For three weeks, you will receive a guided meditation and a talk for the day. The course focuses on opening the heart, with loving-kindness meditations, compassion practices, and more. This online offering is a great way to begin to open your heart and investigate the Buddhist heart practices in meditation and daily life. You can find out more about the program here.

Daily Guided Meditations

Our Daily Guided Meditation Emails are one of our most popular offerings, and have been going since 2012. Subscribers receive a new guided practice every weekday directly to their inbox. This is similar to the challenge, but isn’t limited to just a month. In addition to daily meditations, members also get access to our online courses, collections, guided meditation scripts, mindfulness exercises, and more. You can learn more at

Weekly Meditation Podcast

We also have a free weekly meditation podcast. This is a great way to practice, and meditations cover a variety of subjects. Usually ranging from 20-30 minutes, these guided meditations will help you investigate new practices and find what is useful for you in your own life and practice. You can subscribe and download episodes for free here.

Online Meditation Courses

We also have other online meditation courses. Our Basics of Meditation and Mindfulness One course are great ways to get started with practice. Both offer guided practices, video lessons, assignments, and more. You can learn more on our page about Online Meditation Courses.

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