You'll probably feel immediately calmer after listening to the first track. Then as you use the program more, you'll go deeper into relaxation and start to become increasingly mindful in your every day life.

Some people like to only use the tracks and not read the book, which is completely sufficient and will help you, however there is an opportunity to learn more and experience an even greater shift if you do engage with all the resources in the program.

That's completely up to you. Some people listen first thing in the morning as a way to set their day up on the right note, some prefer to listen at night as a way to clear their mind and sink themselves into sleep, some listen in the middle of the day to give themselves a quick re-balancing break. Some even listen multiple times each day. You'll find what works best for you.

The short answer is no you don't. However, to experience the MAXIMUM benefits, it is recommended to make it a daily routine. Consistency is a powerful thing when it comes to mindfulness. With consistent practice you can go deeper, you'll find you are more mindful and all benefits of calmness, creativity, and self-awareness will grow stronger and be more evident in your day to day experience of life the more you practice. In saying that, some people use the tracks as a time-to-time thing, which is completely ok, and will still be extremely beneficial.

No. You have two options - to download the sessions to your computer or device, or to play them from within the members area.

When you click the order button, you'll be directed to the ClickBank® secure checkout page to process your payment. Then you'll return to sevenminutemindfulness.com to setup a login and access your program online. If you ordered the physical version, your order will be forwarded to our printer, Vervante Publishing. Your Seven Minute Mindfulness package will be shipped within 24 hours after purchase and will arrive within 14 days.

We accept returns within 60 days of placing your order. If you ordered online access, you can contact us at support@sevenminutemindfulness.com. If you ordered the physical version, email us at that address, and send your package to: Seven Minute Mindfulness c/o Vervante Returns, 400 North Geneva Road, STE C, Lindon, UT 84042.

All orders will be dispatched within 24 hours and should arrive within 14 days (exceptions over Christmas and holiday periods). Your package will be sent with USPS, and we will send you a shipping notification once your parcel has been dispatched which will contain your tracking information.

For all US orders the shipping and handling costs are $8.25, for all Canadian order $14 and international orders $25.