7 Minute Mindfulness Review: The Power Hidden in your Mind! (with case studies)

A review of 7 minute mindfulness

Review of 7 Minute Mindfulness

Use: Reprogram the mind to break bad habits, form empowering new routines and transform your beliefs, and gain relief from stress, physical pain, and anxiety.


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  • Price point is basically perfect
  • Track lengths are perfect for “mental resets” during the day


  • No case studies or scientific proof included (even though the proof exists)
  • I want more social proof in the guidebook


7 minute Mindfulness is a product that utilizes Mindfulness Based Stress Reduction, a form of mind theraphy proven to reduce stress, anxiety, depression, physical pain as well as improve creativity and boost performance.

The product is price perfectly. It consists of 10 short duration mp3’s that take you through soothing and rejuvinating mental exercises in order to offload any heaviness you’ve got inside your head. It comes with 3 bonuses, and is perfect for self improvement and mindfulness beginners.

At the time this post was written this product was priced at $17

Being stressed out and “stuck in your head” all day sucks, right?

But we’re all doomed to living that way, right?

Unless, of course –

  • You’re the Dalai Llama
  • Have been meditating for 10+ years
  • Were raised by parents who bought you rose colored glasses

I used to have a raging war going on inside my head 24/7. 

Even though things we’re going my way, I was always experiencing mental turmoil that I can only describe as literal hell on earth.

I’d wake up angry!

I’d be agitated all day…

I’d go to sleep rethinking conversations, and situations during that day that “caused” me anxiety.

As corny as it sounds, I revisited the Bhagavad Gita for the nth time in my life, and one of the verses struck me like a thunderbolt.

The difference between a chaotic mind and one that is "mindful"

At that point, I realized that my mind was a tool to be used, and not something I had to be used by.

That’s really the point I’m trying to make here. Our minds are tools

If we choose not to make them our allies, that’s the same as allowing them to be our foes.

When we understand that, we can’t really bitch and moan about life anymore, because there’s something we can do about it…we’re just choosing not to.

I felt backed into a corner with only one reasonable option.

“I need a black belt in this mindfulness stuff”, I thought.

Not to mention – I was sick and tired of:

  • Feeling low on energy
  • Taking on other’s energy and not being able to reset
  • Doing my best to start the day out fine, but being thrown off guard and not knowing how to reset
  • Getting caught on the downward spiral of mental anguish and having it affect my beliefs, physical health and overall well being during the day.

It wasn’t until I got into practicing mindfulness that everything changed.

Taking full responsibility over the war waging in my mind was the tipping point between being edgy every moment and truly enjoying life.

Should you consider 7 Minute Mindfulness?


  • no way to offload daily stress
  • anxiety, sadness, depression
  • physical pain
  • muscle tension
  • little control over one’s emotions
  • desire high performance
  • you a “reset” button to get you back to your optimal state of happiness and joy


  • Already an experienced meditator / yogi
  • thinks the physical is all that needs to be given attention
  • Doesn’t believe that our minds have power over our lives
  • You’re not interested in self improvement
  • You think that your external reality effects your internal state of being & that’s just the way things are

If you’re already experienced in spiritual practice (yoga, vedanta, jnana, or bhakti) and are looking for the next thing to level up your game, this is probably not the thing for you to focus on.

If you don’t believe that having control over your mind can drastically improve the quality of your life – this program is also not for you.

If you’re not interested in exploring a practice that will allow you to control your internal state of being, rather than be tossed around by other people’s energy, comments, remarks and behaviors, this is probably not something for you to consider.

This for –

  1. Open minded people who are interested in taking control of their mental state.
  2. People who take responsibility for their own happiness and don’t want external circumstances in charge of that.
  3. Self improvement beginners, and people who aren’t experienced meditators (or people who find it difficult to get started meditating)

How does 7 Minute Mindfulness work?

The main package_7 minute mindfulness

7 Minute Mindfulness is a three part system:

  • (10) 7-15min mindfulness exercises
  • 61 DIY mindfulness exercises (in list for) designed to show you how to use mindfulness to heal stress in all parts of your life
  • A guide book to instruct you on the powers of your own mind, mindfulness in general, the background of the author, and practical real world examples of mindfulness changing peoples lives.

I’m a huge believer in transformational audio, the mind, and using the two together to change my life.

Before I sleep, I listen to an mp3 (that I made myself) which accomplishes everything I want for my evening routine:

  • Remove all the negative garbage i might have accumulated throughout the day from my mind
  • Help me focus on the successes I had that day
  • Relax me before bed
  • & focus my subconscious on what I want to program into it for that night.

During the day, I’m usually on YouTube listening to subliminals that keeps me focused on what I’m doing, but also program my subconscious mind while I’m working.

It’s better than being distracted by outside noise in my opinion.

I do not advise making your own mindfulness tracks. It sucks.

The problem with all that is –

  • It’s hard to search online sometimes for exactly what you want, and you end up settling for a “next best” topic 
  • Watching videos online comes with ads that interrupt you
  • The videos are always either too short or far too long. 
  • There’s nothing specifically designed to help you when you need something right now, and get you back on “mental” track and feeling good within 5-10 minutes. 

To avoid all of that, it got to the point where I was actually making my own tracks.

Which takes time, downloading software, finding the right audio materials etc…

It was a pain in the rear end to say the least, but I had to do it, because it had gotten to the point where there was so much nonsense going on inside my head, I wanted it to leak out of my ears just to get rid of it.

I knew there was nothing wrong with me. I also knew it was a “beatable” issue. 

I needed mindfulness as a skill set so that I could offload any crap I had gathered throughout the day, and clear my body, mind and energy of all that heavy crap that was weighing me down!

Regardless of whether or not you’re the most skeptical person on earth, or just mildly cautious about what you buy into, I’ll attempt to answer all the questions you might have below – 

Your questions about mindfulness answered!

Can mindfulness make me more creative?

Does mindfulness boost creativity?

I think it can, and this is just my personal opinion, but I’ll explain to you how I think being mastering mindfulness can make us more creative.

Without mindfulness, we’re prone to following thoughts, beliefs and emotions down the rabbit hole, and who knows where they’ll lead.

Doing this leads to patterns, and before long, we “come to” and realize we just got caught in the mental trap for hours. 

Being mindful teaches you how to be present, it teaches you how to focus, which allows you to sit there, in the now, and consciously move toward the momentary and long term results you want. 

Mindfulness allows us to tune in and “receive” creative ideas (from wherever they come from), but if you’re stuck in a mental trap, a pattern of obsessing over the future, or ruminating over the past, you’re blocking that creativity.

Have you ever been off in la la land, only to finally come down from the clouds of your day dream and realize your staring someone right in the mouth?

They’re looking at you like “wtf mate?!” and you have this awkward moment where you’re like – 

“Well, actually, I was thinking about…I wasn’t really staring, even though technically my eyes were on you…and…”


Your senses cannot perceive what your mind doesn’t focus on. 

So if you’re mind is stuck in the past, the future, or that conversation with Suzie and how “it could have gone like this, or I might have said that,” you’ll be ignoring the creative brilliance that could be in your life.

Is “being mindful” really going to improve my health?

Is mindfulness good for your health?

More like it will eliminate things that are decreasing your health.

Being mindful and have mindfulness as a skill in your “life tool belt” is not just about sitting there and not thinking thoughts.

It’s literally a mastery over the mind, and I’m not talking about enlightenment.

I’m talking about being able to think critically about life and come to solid conclusions, instead of having one tiny fear grow into a larger abnormal fear until you’re paralyzed over nothing.

Mindfulness allows you to destress and off load all negative emotions you might have unconsciously or accidentally gathered from people, places and things during that day.

Having mastery over a state of mindfulness will allow you to take control over your automatic behaviors that may be causing you to eat unhealthy foods, make bad health decisions and go along with bad habits.

Being mindful also means being attentive, and attention goes a long way. All fitness trainers will tell you that it’s easier to get a client to lose weight, by putting all the food they eat right in front of them and showing them how it’s affecting their weight loss.

Financial consultants know that showing clients where their money is going is the first step to helping them reach their financial goals.

Mindfulness means attentiveness, and attention goes a long way to improving your health and your life.

I have a right to feel this way though, don’t I?

i have a right to be angry and feel this way? right?

When I talk to people about how much control they have over their own minds, the phrase “taking responsibility for their own happiness” usually comes up.

It’s common for me to hear things like:

  • “Well when someone pisses me off I have a right to be mad”
  • “It was there fault, how could it be my fault?”
  • “They’re just like that, I don’t have anything to do with it”

Those statements are really just excuses that we tell ourselves when we’re not capable of analyzing the nouns in our life (people places and things) instead of judging them.

Let me give you an example: If every time I go to the office I get into an argument with Person A, I must (as an adult) understand that I’m a part of that equation-


Because when Person A is with other people in the office, there is no argument.

When I am with others in the office, there is no argument.

Maybe Person A said something to me a while back, and I didn’t hear it, so I didn’t respond.

But Person A thinks I ignored them.

two people arguing

Let me give you another example: Someone pulls out in front of you in traffic. Irritating. Nobody likes that. You’re adrenaline spiked, you slammed on the breaks, and you’re a little frazzled.

You could say –

  • They broke the law
  • I obeyed the law
  • They deserve to be punished
  • I’m a  saint and I’m gonna curse them out in my mind for the rest of the day

Or you could say: 

  • Man that sucked
  • It would be a bit silly for me to condemn them for it though
  • I’ve been “asleep” at the wheel before
  • Even though they should pay attention I’m not gonna sit here use my mental energy on them, its over and I’m alright.
  • I could choose to keep myself pissed off, keep my blood sugar and adrenaline high
  • But that would only put me on edge and ruin the rest of the day for me
  • Calm down, its over and im fine.
Mindfulness shields you from the effects of the external reality

Being mindful allows you and me to take the things that seek to control our internal state of being (interactions, situations, people and the things they say) and consciously work through them so we can make clear headed choices.

Or we could say childish things like- 

“Nobody knows how to drive anymore. I swear everytime I go on that street something like this happens! This town used to be full of people who knew what they were doing!”

…and so on and so forth.

It can turn into a rabbit hole of nonsense that’s doing nothing but ruining your day, causing this loop of negativity rolling in your brain, until two minutes later when you realize –

“Oh shit, that was a red light. Oops!”

Get what I’m saying?

You have two choices:

  • Go through life and forfeit control of your internal state of being
  • Be empowered and experience life in control of your response to it

Both of those are determined by whether you choose to master mindfulness.

Does stress really kill people?

the life stress relationship
this is art.

Stress is proven to have dire effects on your body, mind and overall health.


  • Headache
  • Muscle tension
  • Chest pain
  • Fatigue
  • Lack of sex drive
  • Stomach issues
  • Problems sleeping


  • Anxiety
  • Restlessness
  • Lack of motivation
  • Inability to focus
  • Anger
  • Sadness
  • depression

Behavior patterns:

  • Overeating
  • Outbursts of anger
  • Unhealthy eating patterns / comfort eating
  • Drug and alcohol abuse
  • Social withdrawal
  • Neglecting exercise

Stress activates cortisol, adrenaline and keeps your heart rate up, which is a deadly combination linked to heart disease and early death.

Will mindfulness help me perform better?

Does mindfulness boost performance?

Mindfulness creates a level of focus and calm that allows you to perform at surprising levels. 

Even the state of flow is really, in part, a state of deep mindfulness where time seems to stop and you can be fully present with yourself and life.

Who do you think performs better – a mindful athlete or a distracted athlete?

Who is the better parent? The mindful parent or the stressed out anxious distracted parent?

There are many scientific answers to this, but I think the truth is more common sense than anything.

Evidence that 7 Minute Mindfulness is Effective

whats the evidence for mindfulness?
Got proof?

Relieving stress and tension & crippling anxiety

Dr. Elizabeth Hoge, a psychiatrist at Massachusetts General Hospital and assistant professor of psychiatry at Harvard Medical School has this to say about mindfulness.

“Mindfulness meditation makes perfect sense for treating anxiety.

People with anxiety have a problem dealing with distracting thoughts that have too much power…

They can’t distinguish between a problem-solving thought and a nagging worry that has no benefit.”

She then goes on to qualify her statement, and tells us that not all stress is bad. The stress toward something productive that –

  • motivates you to succeed
  • moves you away from danger
  • causes you to better yourself

is productive stress. However, most of our stress is not this type of stress.

Our stress is a deadly combination of abnormal fears, and an imagination that creates a future for us that’s nothing but worst case scenarios.

“If you have unproductive worries, you can train yourself to experience those thoughts completely differently.

You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’

Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before.

But it’s just that—a thought, and not a part of my core self,’” –
Dr. Hoge.

In one of her studies, Dr. Hoge has proven that MBSR (mindfulness based stress reduction) is reduces not just run-of-the-mill worries, but actual anxiety in people who are diagnosed with General Anxiety Disorder.

Good for your long term health

Stress is proven to destroy your health over time:

  • It weakens your immune system and ability to fend off foreign invaders in your system
  • Constant stress weakens your desire for sex
  • Permanent tension and developing pain in the muscles as well as intense headaches
  • Stress causes your liver to make extra sugar. Constant stress increases your risk of Diabetes by a tremendous amount
  • Constant stress causes your heart to work overtime. Too much of that increases your risk of heart attack or stroke

7 Minute Mindfulness offers mindfulness techniques and tools that are proven to reduce stress!

Take a look at this case study – I’ll summarize it below.

Mindfulness positive effect on stress

Hines and Associates (a care provider for insurers and employers) reported that employees who took an 8 week mindfulness course (tested before and after the course was completed)

“showed significant improvements in perceived stress and total mood disturbance including subscales on tension, anger, fatigue, confusion and vigor.“ (per the study linked above). 

The incredible thing is that the program was quite similar to 7 Minute mindfulness:

  • Emphasis on short duration
  • Present moment focus with no goals or purpose in mind (relaxation)
  • Stress relief
  • Empowerment for the rest of the day
  • Meditative quality but not to advanced

Managing negative thoughts and emotions

According to a doctor (PHD) FROM UC Davis (Philippe r. Goldin), MBSR (mindfulness based stress reduction techniques) are proven to reduce symptoms of stress anxiety and depression!

Compared with their baseline, practitioners of mindfulness exercises showed:

  • improvement in anxiety and depression symptoms and overall self esteem 
  • A decrease in experiencing negative emotions
  • reduced amygdala activity (part of your brain that activates anger, fear, sadness & aggression) 
  • increased activity in brain regions that help us pay attention and focus

The mindfulness exercises used in this study were nearly identical to the exercises found in Your Little Book of Mindfulness Exercises, which is a bonus you get with your purchase of 7 Minute Mindfulness. 

Included in these exercises were short duration present moment relaxation techniques, like the 10 mp3s you get in this program.

Boosting mental performance & reaching goals

In a study done by Dr. Amy Baltzell of Boston University, athletes were seen to reap benefits of mindfulness exerise in their physical and mental performance.

  • Six out of the seven athletes experienced a shift in their attitude during practice as well.
  • Many of the participants began seeing the benefits and taking advantage of the opportunity and saw the mental side of the game improve.

“Mindfulness has been reported to decrease perfectionism, thought disruption, and performance anxiety while decreasing the likelihood of being overwhelmed with emotions”
Dr. Baltzell (PhD)

(All taken from the study linked above)

What is included in 7 Minute Mindfulness?

Now we’ll go over what’s inside the package in depth so you can see how everything is formatted and set up!

(Which, honestly, I couldn’t find in any of the other 7 Min Mindfulness reviews -frowny face-)

Once you’ve made your purchase, you’ll get an email with your login info and password. It’s very simple to figure out. 

You click the link and end up on a page that has the entire product and the bonuses. 

The first thing you’ll notice is that you can download the mindfulness tracks to your PC all at once (in a compressed zip file) – 

7 minute mindfulness review - available for download to your PC

Or you can choose to save this page to your bookmarks and log on to listen to them there. (Which looks like this below).

7 minute mindfulness review - stream in real time

The ten tracks are called:

  1. Session 1: Body scan (above)
  2. Session 2: Boat ride of calm
  3. Session 3: Three part breathing
  4. Session 4: A Calmer breath
  5. Session 5: Declutter and Create space
  6. Session 6: Find your calm
  7. Session 7: A tranquil journey
  8. Session 8: Turn anxiety into love and joy
  9. Session 9: Bonus – 15 min mind and body relaxation
  10. Session 10: Bonus –  Delta Wave sleeping track

Bonus #1 is called the 7 Minute Mindfulness Guidebook.

7 minute mindfulness guide book

It’s a combination of theory (both scientific and spiritual) with inspiring success stories about those who’ve had their lives changed by mindfulness exercises sprinkled in.

  1. The process of reading this guidebook was actually really nice, and it goes something like this:
  2. You read a nice story about some ancient people who spoke of mindfulness
  3. You’ll get a “but it’s not just a story” bit
  4. Then the book will transition into some scientific based evidence that shows the benefits are real
  5. You’ll then read about a real person whose life was changed because they practiced mindfulness
  6. Then the book includes a mindfulness exercise that provides those same benefits (just in case you’re experiencing this same problem in your life)

I didn’t get the feeling that it was hoaky (like a fake bonus that’s not worth anything at all) while going through it.

As someone who reads every day, I was happy to allow this 181 page book to take the place of my normal reading, and felt like I had a good experience going through it.

The only issue I had with the 7 Minute Mindfulness Guidebook was that it felt a bit unfocused.

People are impatient, and I know that there are some people who will read my 7 Minute Mindfulness review,  get this program, and be too “busy” to read the whole thing.

Which is a shame, because it’s a really nice book to go through, and effectively, leaves the benefits of reading through it on the table.

Almost as if the author and I were telepathically linked, I came across the second bonus – Your Little Book of Mindfulness Exercises.

your little book of mindfulness

It’s basically a huge recipe book of all the mindfulness exercises given to you in the guidebook, minus the stories and the theory.

So you can literally –

  • flip through its pages
  • Find an exercise that solves an issue you’ve got in your life (physical pain, mental anguish, lack of cus etc..)
  • And not have to sift through 181 pages of stuff you don’t need right now


The third bonus that’s offered with 7 Minute Mindfulness is the audiobook version of the first bonus: The 7 Minute Mindfulness Guidebook.

7 min mindfulness bonus - Audio book guide

For me, that’s the icing on the cake. Now I see this entire package as having three main components:

  1. The mindfulness tracks themselves (7 min daily exercises)
  2. The Guidebook (pdf or audio version)
  3. And the “recipe book” of 50+ bonus mindfulness exercises

I’m more than willing to pay money for online courses, self improvement programs etc..

That’s my thing and I like it.

But I’m always cringing when I reach the bonuses because (more often than not) they always seem like marketing ploys to make me feel like I’m getting more than I really receive in the end.

…like, just filler? Get it? Like stuffing my package full of preservatives and chemicals to cut costs.

The bonuses in this package are actually good supplements to the overall package. So that’s nice to see.

Now, let’s take a look at what everyone else has to say in their reviews of 7 minute Mindfulness!

What other reviews of 7 Minute Mindfulness have to say!

Binaural beats guru says

All you have to do is put on your headphones and listen for seven minutes or so.

You also get a 181 page ebook entitled ‘The 7 Minute Guidebook’ to go with the audio sessions and an ebook of exercises you can use every day.

And that’s as simple as this program gets.  The techniques don’t need to be complicated to provide benefits.

He also had this to say!

It has a 60 day money back guarantee.  Greg wants you to try the product for 60 days and if you don’t experience great results in that time, he will refund your money, no questions asked.

I find that level of confidence in a product very satisfying.

In Projectenergise.com’s review –

The 7 Minute Mindfulness program isn’t ‘groundbreaking’, but it is a great beginner guide to mindfulness and how it can benefit you in your daily life.

The 7 minute audio tracks are fun and unique and don’t take a huge chunk of time out of your day.

What Greg Thurston has done with his program is great, and he offers good value for money in my opinion.

The program might not be ideal for those who are seasoned mindfulness users, but they would still find a lot of value in it. 

Nicholas from Docarzt.com Reviews had this to say about the Alternate thinking formula found in one of the bonuses.  

I felt this lesson to be the most important in the entirety of the course.

By influencing the thinking patterns in my brain, it allowed me to have a different perspective on certain aspects of life.

It made my thought process a whole lot clearer, and I began approaching problems from various directions.

Alternatives to 7 Minute Mindfulness

Real Subliminal Custom CD
Real Subliminal Custom CD

They allow you to to choose the theme and individual tracks on your album and professionally produce it for you.

Binaural Beats by Ennora
Binaural Beats by Ennora

Meditation themed binaural mp3s and CDs for every topic + a free sample mp3 with your visit!


Having to deal with issues that begin and end in the mind is a fact of life.

We’re either going to lose those battles or win them.

Losing those battles means resigning to a life we’ve always had, and giving up on the life we desire and know we deserve.

Winning this battle is a feat that affords us confidence, peace of mind, achievement and personal success.

There is no argument as to whether or not the battle needs to be one.

The only debate is how.

It’s been proven through scientific, and academic studies that the power lies in altering our subconscious beliefs.

Those beliefs that we acquire from 0 to 6 years old are deeply rooted from a time when our receptivity to programming is nearly unlimited and unceasing.

A child being programmed by parents and then suffering from it as an adult.

Those beliefs might not be good for us anymore, and we decide that based on whether or not our lives are going how we want. 

  • Have you accomplished your dreams?
  • Do you feel safe, content, and free from anxiety?
  • Does stress plague your life each day and cripple even basic interactions?
  • Are you experiencing physical pain and tension because of the stress of your life?

These are the questions we must ask ourselves before we determine our success in winning the battle in our minds.

In this review of 7 Minute Mindfulness, we spoke about how (in one product) you get control over your subconscious, and the relief (the cure) that mindfulness exercise provides from our daily stress, anxiety and depression.

I cited case studies that prove that the elements found within 7 Minute Mindfulness provide the benefits they claim.

Please visit that section by clicking here.

I also explained to you in great detail what the package itself contains when you purchase it.

Please visit that section by clicking here.

I also told you about who this product is ideal for, and who shouldn’t bother.

7 minute mindfulness package

If you:

  • Are an experienced meditator (10 years +)
  • Already feel you have serious control over your mental state
  • Do not feel affected by the stress and tension building up in your life
  • Don’t believe that mindfulness or (MBSR) provides health benefits (despite scientific studies and evidence)
  • Are not interested in taking full advantage of the contents of this product to improve the quality of your life

You might benefit from trying something else, because this product is only for those who

  • Want relief from their daily stress and anxiety
  • Increases performance on their goals 
  • Improvements in their health / decreased physical pain
  • Better relationships
  • To stave off the health risks that come from not offloading stress and anxiety
  • Relief from mental problems that cripple them and their happiness
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Brian Wright

I read a lot of books. I learn from a lot of experts. I learn stuff and package it all up for you.

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