Hi everyone,
Mindfulness is one of the greatest gifts you can offer yourself. In a world where we are so often caught up in yesterday or tomorrow, we easily forget the only moment that truly matters: the now.
We live in a society that is always moving, where being productive seems to be the measure of our worth, and rest is something we permit ourselves only when everything is ‘done.’ But let’s be honest, that moment rarely comes on its own. The to-do list is never fully completed, responsibilities keep piling up, and the noise around us grows louder every day.
And yet… there is another way. Not by changing the world outside of us, but by gently changing the way we relate to it. That’s what mindfulness offers, a tender, practical way to come home to yourself, moment by moment, without judgment. It’s not a distant theory or a complicated philosophy. It’s a living, breathing practice. A way to find more peace, more clarity, and more balance right here, right now.
Maybe you’ve heard of mindfulness before. Maybe you’ve even tried it. But where do you truly start? How do you learn to be more present, when the mind feels so busy? How do you create space within yourself when life feels so full? These are questions many of us wrestle with. That’s exactly why I created this free 8-week mindfulness course, a simple, welcoming path you can follow on your own, step by step.
This course is lovingly based on the official 8-week MBCT (Mindfulness-Based Cognitive Therapy) training, a program that has helped countless people worldwide. I have carefully adapted it so that you can complete it fully independently, at your own rhythm, while still experiencing its full depth and power. Because there is no live trainer to guide you moment-by-moment, I have intentionally expanded and deepened the materials. You may notice that the course is a little longer and more detailed than a traditional, in-person training. This is simply to ensure that everything is explained in a clear, accessible, and mindful way, so you can walk this path with confidence, even on your own.
This course is not something you simply read about, it is something you live, experience, and grow through. I invite you to walk this path with an open heart and gentle curiosity.
What Can You Expect from the Free 8-Week Course?
In this course, you will explore the fundamental principles of mindfulness, allowing you to become more awake, more relaxed, and more connected to life. The training spans eight weeks, because research, and my own experience, shows that it takes time to plant new seeds and nurture lasting change. But don’t rush it. It’s totally ok to take all the time you need. Mindfulness is not a race; it’s a gentle unfolding. Still, keep in mind that commitment is key to truly make mindfulness a part of your life.
Mindfulness is not about ‘just relaxing’ or ’emptying your mind.’ It’s about creating a new relationship with your thoughts, emotions, and the world around you, one based on presence, openness, and kindness.
Each week, we’ll gently dive into a different theme:
– Week 1: Breaking the Autopilot Mode. Becoming aware of how often we live mechanically, and learning to wake up to the present.
– Week 2: Dealing with Obstacles. Meeting stress, difficult thoughts, and emotions with courage and care.
– Week 3: Body Awareness. Listening more deeply to your body’s whispers and recognizing tension earlier.
– Week 4: The Power of Breathing. Using your breath as a soft anchor to return to now.
– Week 5: Thoughts Are Not Facts. Learning to witness your thoughts, rather than getting swept away by them.
– Week 6: Acceptance and Letting Go. Opening to what is, and gently releasing what you cannot control.
– Week 7: Compassion and Kindness. Embracing yourself and others with softness instead of judgment.
– Week 8: Mindfulness in Daily Life. Integrating mindfulness so that it becomes a natural part of who you are.
Every week offers practical exercises and meditations to help you not just understand mindfulness, but truly live it.
A gentle rhythm
You’re welcome to read through all the practices of one week on day one. But after that, take your time, not to rush ahead, but to let it sink in. The next week will open 7 days after you complete the presious one. In this way, you have 7 days to practice and make what you learned yours. If you choose to work through the practices more slowly, for example, one each day, the journey might naturally take longer than eight weeks. That’s also perfectly fine.
Some people prefer to take a single day to explore, reflect and prepare. Others stretch it across the week, slowly integrating the practices into daily life. There’s no right way.
What matters is that you keep returning, to yourself, to the moment, to this path.
This journey is not about speed. It’s about presence.
Starting Your Mindfulness Journal
As you embark on this journey, I warmly invite you to keep a mindfulness journal, a quiet space just for you. In it, you can capture your reflections, your experiences, and even the small shifts you notice along the way. Writing things down helps you to slow down, to truly see yourself, and to nurture the seeds of mindfulness you are planting. Your journal doesn’t have to be perfect. It doesn’t have to be deep every day. It is enough that it is yours, a soft place where your journey can unfold on paper, just as it unfolds within you.
What You Might Need to Begin
All you truly need is yourself, an open mind, and a willingness to be present with whatever arises. It can be helpful to find a quiet place where you feel safe, and to set aside a little time each day, even just a few minutes, to nurture your practice. There is no right or wrong way to walk this path. Every small step matters.
Why This Course is Free
Throughout my journey with The Mindfulness Bus, I have seen how transformative mindfulness can be. But I have also seen how financial barriers often stand in the way.
Mindfulness, at its heart, is simple. But getting started can feel overwhelming without a gentle guide. That’s why I decided to offer these tools freely. I believe mindfulness is not a luxury. It’s a basic human gift, one that everyone deserves access to, no matter their circumstances.
By sharing this course freely, I hope more people can experience the peace, resilience, and tenderness that mindfulness can bring. Whether you are navigating stress, seeking more balance, or simply longing to reconnect with yourself, this course is here for you.
Want to Go Deeper?
Alongside the self-study course, I also offer a fully guided 8-week online mindfulness journey a few times a year. During this live course, you’ll have access to all practices and meditations, as well as the opportunity to ask questions, share your experiences, and receive compassionate support.
Some of us find it easier to walk this path in community, and for that, this option is available. If you feel drawn to explore, you are warmly welcome to browse the website www.thepresentjourney.com.
Start Your Present Journey Today
Mindfulness is not a final destination. It is a living, breathing way of meeting life as it unfolds, with openness, with curiosity, and with heart.
It has gently transformed my life in ways I could never have imagined. And it would be my deepest joy if it could bring something beautiful to yours as well.
Wherever you are right now, know that you are welcome exactly as you are. Take a breath. Place a hand over your heart. And when you’re ready, take the first step.
We’ll walk this path together, one breath at a time.
With love,
Danny
This is where we gently step out of the fog we didn't even realize we were living in. This is where we start waking up.
Learn what mindfulness truly means and how it invites you to wake up from the automatic pilot.
Explore how focused attention can anchor you in the present and train your mind to return home to this moment.
Discover how mindfulness invites you to fully inhabit the only moment you ever truly have, the present.
Learn how to meet your thoughts, emotions, and experiences with an open hear, without labeling them as good or bad.
Here you learn how mindfulness creates space between stimulus and response, helping you act with intention rather than from old patterns.
Discover the essential attitudes that support and deepen your mindfulness journey, nurturing growth with gentleness and trust.
Take your time reading this. Let the words land. We explore how to meet yourself with kindness, even when life gets messy.
Explore five common inner obstacles that arise during mindfulness practice, and discover how to meet them with curiosity and kindness.
Discover how your breath can serve as a steady anchor, helping you return to the present moment with ease. This step-by-step practice guides you to notice without controlling, and to return without judgment.
A step-by-step practice that helps you explore your body with awareness and curiosity, without needing to fix or change anything. This is your invitation to truly listen to your body.
Bring mindfulness into your daily life through ordinary moments. Learn how to transform routine tasks into anchors of awareness and peace.
Train your awareness to notice small moments of joy and ease. This practice helps balance the mind and creates space for gratitude in everyday life.
Review the weekly practices and explore how steady commitment can support your growth. This lesson invites you to integrate everything you’ve learned, gently and consistently.
This opening session brings you into stillness, helping you reconnect with the breath that’s always been there. You’ll explore why the breath matters and how it quietly holds space for your presence.
In this lesson, you’ll explore where the breath lives in your body and choose your personal anchor point. This becomes your home base, the place to return to, again and again.
In this session, you’ll learn how to work with the breath as a steady anchor. Each time you return to it, you build awareness, patience, and presence.
Here you’ll explore how emotions affect the breath and how breath reveals what lives inside you. You’ll begin to develop emotional awareness through the body, not just the mind.
This session explores the relationship between breath and calm. You’ll learn that peace doesn’t come from changing your state, but from staying present with it.
This is where we bring the body into the practice. Through slow, mindful movement, you’ll explore how presence feels in motion.
Mindfulness isn’t limited to stillness, this practice brings awareness into motion. Learn to walk slowly, feel each step, and use your body as a gateway into presence.
This practice invites you to stay present with discomfort instead of pushing it away. By observing one unpleasant moment each day, you’ll learn how to meet difficulty with clarity and kindness.
This lesson explores the two invisible forces that pull us away from presence: our urge to escape discomfort, and our craving to hold onto what feels good. Recognizing these patterns is the first step toward reclaiming your life in the present moment.
Here you’ll explore the physical patterns of stress in your own body. By learning to recognize the signals, you’ll gain insight into how your nervous system responds and how you might begin to shift your relationship to stress.
This lesson explores the nervous system's role in our emotional responses and behaviors. You'll learn why certain triggers cause strong reactions, and how awareness can begin to soften automatic patterns.
This lesson explores the connection between stress and self-judgment. You’ll learn how the inner critic often shows up in times of pressure, and how to meet that voice with awareness instead of believing everything it says.
In this lesson, you’ll learn how to meet stress and struggle with kindness rather than criticism. Self-compassion isn’t indulgent or weak, it’s a powerful way to care for your nervous system and support genuine resilience.
The final lesson this week invites you to look back on what you’ve explored this week, and to consider how your relationship with stress, reactivity, and self-kindness is beginning to shift. You’ll reflect, integrate, and carry forward what matters.
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