with Tamara RoseFree with Tamara Rose · 20 days
The 20-Day Meditation Series
Build a meditation practice that actually works for you: start with 5 minutes a day, grow to 20, and calm your nervous system along the way.
If your mind won't shut off, or you've tried to meditate before and decided you're "just bad at it"… this is where you start.
You don't need to be good at this…
Most of us were never taught how to slow down. We were taught to keep going, keep producing and push through, so when we finally sit still, the mind races, the body fidgets and it feels like we're doing it wrong.
You're not doing it wrong. Your nervous system has been running on high for a long time, and it needs a gentle, steady way back. That's what these 20 days are for: a little more each day, a new practice each day, until you find the ones that feel like coming home.
How it works…
Watch the short training
Each day opens with a short video (also as audio) where I show you that day's practice and why it works.
Meditate, 5 minutes to 20
Day 1 is 5 minutes, and each day adds a minute, so by Day 20 you're sitting for 20 minutes without forcing it.
Journal before and after
Your 20-Day Journal gives you a few prompts for each sit, so you can see what's shifting in your thoughts, your feelings and your body.
Check in on Day 10 and Day 20
Two short check-ins show you how far you've come, and the meditation-only playlist lets you return to any practice whenever you need it.
What you'll practice…
Days 1–5 · Coming back to yourself
Presence and breath, letting thoughts pass without following them, letting go of distractions, a Vipassana body scan and a practice for letting fear dissolve.
Days 6–13 · Your energy
Chakras and healing, sound bowls, meditating with crystals, money and abundance, connecting with your infinite being, the energies of Lakshmi and Ganesha, and pure silence.
Days 14–20 · The Seven Sacred Flames
One flame a day, from Illumination and Wisdom to the Violet Flame, each matched to a day of the week so you can keep returning to it.
The one rule
Cultivate your awareness without judgment…
Even if you miss a day, your number one opportunity is to not judge yourself. This is about building a muscle and training a new habit, and every time you come back, you're rewiring the patterns that create the life you actually want.
Everything you get, free…
- 20 daily trainings in video and audio, so you always know exactly what to do
- A meditation-only playlist of 22 practices, to return to any sit on its own
- Two bonus meditations, including a creation meditation for calling in what you want
- Your 20-Day Meditation Journal, with prompts for before and after each sit
- The Seven Sacred Flames book, for Days 14 to 20
- Halfway and completion check-ins, to see what's changing
- A community of women practicing with you, to share your wins and keep going
The 20-Day Meditation Series
Free, starting today
Create your free account in our community, and you'll go straight to the Welcome lesson, your journal and Day 1.
- Phone or computer
- 5 to 20 minutes a day
- No experience needed
From the women who've done it
I have NEVER felt more generative and more alive than from these 20 days of meditation!
This is the calmest I've EVER felt doing a meditation this long. It was awesome!
This meditation series is keeping me sane. So grateful for you.
Your guide
Hi, I'm Tamara Rose…
I've spent more than 15 years guiding women through the moments that change everything, with over 20,000 hours across live rooms, online events, group work and private sessions.
Meditation is where I start almost everyone, because a calm nervous system is what lets every other change actually stick. This series is the same foundation my clients build on, and it's yours, free.
Before you start…
I've never meditated. Is this for me?
Yes. The series starts with 5 minutes and builds slowly to 20, and every day begins with a short training that shows you exactly what to do.
What if I miss a day?
Pick up where you left off, without judging yourself. The practice is the coming back.
Is it really free?
Yes. The full series, the playlist, the journal and the community are free when you create your account.
Where does it live?
In our community on Circle, in your browser or the Circle app on your phone, so you can listen anywhere.
Do I need to be religious or spiritual?
No. You'll try practices from several traditions, from breath and body scans to sound and silence, and keep what works for you.