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60 lessons, 15+ guided meditations making up 5½ hours of content!

A unique in-depth online video course that blends mindfulness, kindness and compassion practices for a happier and resilient mind

Lead by the author of Mindfulness for Dummies


Mindfulness + Kindness = Kindfulness

This is the formula backed by science* for a balanced brain, happy mind and meaningful relationships.

When your mind wanders excessively, you think mainly about the past or future. And usually about all the things that went wrong or could go wrong. 

As one study stated, a wandering mind is an unhappy mind**.

About 47% of waking hours spent thinking about what isn’t going on

Mindfulness practices reshape your brain’s neural pathways for attention and focus in the present moment. Mindfulness also gives you feedback – so you are much clearer about what you’re thinking, feeling and doing.

But that’s just the first step. 

Without the right attitude, mindfulness can just end up highlighting negative thoughts and emotions without the key tool to soothe and heal your body and mind. 

Therefore, the second step, cultivating kindness and discovering how to make friends with your mind is so important.

By training your brain towards kindness, compassion and self-compassion, true transformation can take place.  

The value of combining mindfulness with kindness and compassion is not just based by western science. The essence of kindfulness is  from ancient eastern teachings. These teachings never taught mindfulness alone – they always included huge amounts of kindness and compassion practices too.

Through this program you also discover something you may have never learnt in other mindfulness or compassion classes: the value and method for being extremely kind to your own body and mind. 

You’ll discover that sitting or lying down very comfortably is an act of kindness to yourself. And the key to effective kindfulness. 

You’ll also discover why you need to stop trying to control your mind and instead kindly listen and let go. This can lead to deep experiences of peace, relaxation and joy. 

So, if you like the sound of this program, and want to go from being a control freak to a kindfulness freak, have a go at this fun, unique and transformative program! 

*hundreds of research studies show both mindfulness and compassion have beneficial effects on body, mind and relationships.

**Harvard research study conclusion by psychologists Matthew Killingsworth and Daniel Gilbert

Get started, kindfully!

In this in-depth online course you will:

*when you subscribe you will also receive free content and special promotions from Awake Academy. You can unsubscribe at any time.

Course Curriculum

Introduction to week 1 FREE 00:00:38
Practice: Kindful Belly Breathing for Relaxation FREE 00:09:00
Practice: Kindful Check In Meditation 00:03:58
what is mindfulness and kindfulness FREE 00:09:37
kindful posture FREE 00:03:28
intention, attention and attitude 00:03:32
cultivate a meditation routine 00:04:30
difference between mindfulness and meditation 00:02:20
kindfulness vs mindfulness 00:02:58
what mindfulness is not 00:05:24
letting go past and future 00:02:45
Introduction to week 2 FREE 00:00:37
Practice: Kindful Body Scan Meditation 00:12:37
Practice: Kindful of Body and Mind Meditation 00:11:40
Kindful Body Scan 00:05:13
benefit of mindfulness and kindfulness for the brain 00:08:16
benefit of mindfulness and kindfulness for the body 00:03:03
the science of kindfulness 00:02:26
benefits of self-compassion 00:04:28
cultivating curiosity 00:05:54
my journey 00:10:56
Introduction to week 3 FREE 00:00:53
Practice: Letting Be Meditation 00:09:51
Practice: Lake Meditation for Cultivating Acceptance 00:04:06
making friends with the monkey mind 00:04:20
transcending the negative bias 00:05:35
allowing and let it be for stress and anxiety 00:03:54
let it go is the essence of meditation 00:03:11
letting go of perfectionism 00:01:52
valuing the present moment 00:03:09
mind wandering – wanting things to be different is the root of all difficulties 00:05:59
Introduction to week 4 FREE 00:00:43
Practice: Kindfulness of Senses 00:08:59
Practice: Mountain Meditation for Stress Reduction 00:05:43
restlessness 00:02:58
boredom 00:03:32
tiredness and sleepiness 00:04:18
overcoming frustration and anger 00:04:32
dealing with difficult emotions in mindfulness meditation practice 00:04:58
dealing with discomfort and pain 00:04:21
feeling emotions in the body 00:02:28
dealing with unexpected bad news and situations 00:05:53
Introduction to week 5 FREE 00:00:49
Practice: Smiling Meditation 00:12:10
Practice: Kindful Breathing Meditation 00:10:38
the importance of smiling 00:03:27
managing stress with kindfulness 00:08:17
meeting anxiety with kindfulness 00:03:07
managing depression with kindfulness 00:06:05
managing bad habits with kindfulness 00:03:53
managing eating  with kindfulness 00:04:53
Introduction to week 6 FREE 00:01:10
Practice: Kindful Walking 00:06:39
Practice: Kindful Eating 00:06:24
mindful walking 00:10:45
mindful eating 00:13:34
doing routine activities in a mindful way 00:06:35
kindful with your pet 00:02:17
nature is here for you 00:03:26
mindful movement 00:10:51
mindfulness at work 00:07:18
joy and playfulness 00:04:31
laughter yoga 00:04:06
Introduction to week 7 FREE 00:00:59
Practice: Loving-Kindness Meditation 00:14:21
Practice: Self-Compassion Meditation 00:04:47
understanding the loving kindness meditation 00:05:50
research on loving kindness meditation 00:02:45
overcoming common challenges with loving kindness meditation 00:05:00
everyday loving kindness practice 00:02:46
the 3 pillars of self-compassion: mindfulness, self-kindness, common humanity 00:06:50
thoughts are just thoughts – stepping back from negative self-judgments 00:03:41
Introduction to week 8 FREE 00:00:49
Practice: Gratitude Meditation 00:08:52
Practice: Kindful Advisor Meditation 00:15:51
kindfulness in relationships 00:04:09
mindful communication 00:03:36
practising forgiveness 00:02:54
the attitude of gratitude 00:04:05
kindful hugging – connecting others and yourself through hugging 00:03:24
random acts of kindness 00:03:09
Kindful conclusion 00:02:57

Course Reviews


13 ratings
  • 5 stars12
  • 4 stars1
  • 3 stars0
  • 2 stars0
  • 1 stars0
  1. Excellent course


    Excellent course and suitable for everyone. The meditations are lovely and would recommend the loving kindness one, it’s amazing. I really liked the course is split into smaller modules to give you the information in short concise way – allowing me to stay mindful and not drift off!

  2. mindfulness/kindfulness


    Really enjoyed this course, in fact so much that I did it twice.I truly believe in the mindfulness concept and adding the kindfulness approach made it so much easier. Loved the fact that I can go back and make the practices habits and they are there when I need them. learned so many skills and practises as well as many new meditations. Truly would like to teach mindfulness some day, with of course a little more practice and education. I am a health care provider and truly believe that we spend alot of time mending the body without the right mind tools like mindfulness and kindfulness. Thanks for making and sharing this course this course as this is truly great work. so glad you found this to be your true purpose and may I some day as well. With Gratitude Shelly

  3. How to be kind to your body when you are in pain


    I started this course because I have chronic pain, I knew that mindfulness would help but the idea of kindfulness really appealed to me. If I could learn to be kind to myself and my body that put me in pain – could I it help? Well YES is the answer! I’m only half way through the course but would recommend it to anyone with pain (or without!). I find the letting it go meditation in week 3 particularly good for pain.

    Shamash is a great teacher, I love his kind voice, wisdom and energy. The videos are high quality and you can tell they were made with love and care for the user in mind 🙂

    I can’t recommend it enough – give it a try!

  4. It is very useful and has been great tools to better myself


    Audio is very clear as I feel I am an auditory person. Helps my concentration. The camera roll is very clear too.

    Duration of all sessions till now is spot on. Belly breathing is a great relaxing tool for me.

    Shamash has a very soft and soothing voice. He breaks it down and simplifies the subject. Great examples and relationships. Amazing visualization. Love his story too. When he talks about the past and the future bags and putting them down has been a great experience for me of myself.

  5. 8 week kindfulness course


    Fabulous and very life changing

  6. Shamash Alidina made my life much better


    I was having difficulties trying to meditate by myself, so it was a bless to find the Awake Academy.
    The Kindfulness Course not only gave me a push towards serenity and clarity of mind, but also made me understand that peace of mind is a consequence of kindness. I used to meditate to stay serene and focused, but now I meditate also to be a kind person. Mindfulness is not only about being present and accepting yourself, it has a lot to do with caring for others. That´s what Shamash Alidina taught me and that´s how he is changing my behaviour.
    Shamash is assertive and very clear about all concepts. The changing of sceneries and the editing elements of the videos make the classes very enjoyable. Not to talk about the performance of the teacher when acting is necessary. It´s hilarious.
    The cherry on top is the chance to go back to past lessons whenever necessary. I highly recommend the course.

  7. Great Journey!


    This course has been a great journey and a very helpful ammunition to face the daily routines that sometimes lure us away from appreciating the universe around us, here and now.
    It took me some time, since enrolling, before finding the space and the time to start the course. Now I am organizing my time around it, instead of the contrary.
    Thank you for the indication. I fully recommend it to anyone looking for meaningful ways of navigating through the bumps of life.

  8. Highly recommended!


    This course has been recommended to me by a friend, i didn’t know much about it and what to expect when i started. I am so glad i signed up… It is helping me a lot to deal with a heavy emotional context and also stress at work. It is great to stop and take some time to breath and to learn how to be more gentle to yourself & others. I like the fact that it is easy and flexible: you decide when you want to practice; there is no constraints. Well done and Thanks Awake Academy!

  9. Mindfulness


    The Mindfulness course will give you a good base which you can build on and exercise the teaching received.

  10. 5

    I’m really enjoying this course, especially the simple and objective way the themes are explained. I emphasize the “Kindfulness” and mainly “Belly breathing for relaxation” that I practice at least twice a day being the last one the night when I go to bed and I need to relax to have a calmer sleep.

  11. Amazingly rich content, beautiful guided meditations


    The emphasis on compassion makes kindfulness much easier to adopt and more impactful as a practice. This course is a lot richer than the free 7-day introduction with much more contents and a good variety of guided meditations. I don’t like generic guided mindfulness meditations and I love Shamash’s guided kindfulness mediations. They make me smile every time 🙂

  12. Kindfulness 8 weeks course


    Thank you for creating this amazing course. It made me feel more relaxed and calm in just a few minutes. If you feel your life is moving too fast and getting too stressful, this might just be the right thing to help you slow down and connect with your body once again.

  13. Breathing and thinking


    As I started watching videos, I automatically followed instructions and did little exercises. It worked 🙂 While doing the belly breathing exercise, I fell asleep for a few minutes. Then I woke up and continued. These exercises are really working and good for relaxation. I now understand mindfulness. We are so much into other things and our thoughts are running every where. We hardly live in the present moment. Mindfulness exercise teach us how to control our brain to live in the moment, which I realised that it will bring happiness with little things around. I also understand kindfulness too but that will take a lot of efforts and practice to clean up our body and mind system because we live in a society full of harsh reality and our brains and hearts are corrupted already. So, it is not so easy to let things go. This is something one has to keep practising.

    Regarding videos, they are short and easy to follow. Not boring, which is the plus point. However, one thing I recognised that gave me uncomfortable feeling was Shamash was in an outdoor park, which was dry and dead. He was talking about kindness and heart and mind but it wasn’t a nice background. I don’t know, that bothered me a bit. Either you should film these kind of videos on late spring – early summer in a greener environment or somewhere in an indoor cocoon. (Just a thought). Overall… cool work ?