Nalu | 28-day mind-the-flow journey

Get in the flow with a simple, supported mindful practice in ten minutes a day.

Celebrating Mental Health Awareness Month in the US, join Nalu on their 28-day journey.

Mon 6 May to Sun 2 June 2024.

Leave your email to get a daily reminder during the 28 days.

During our journey, we follow our protagonist, Nalu*, as they learn to mind the flow. 

Whether new to mindfulness or with existing practice, ten minutes a day for 28 days helps us build our insight practices, learn better how to “mind our flow,” and live more peace.

nalu mind the flow color wave pattern

Image credit: isarthurgrau. data visualization explained below §. Get a copy in our shop!

Build continuity into any practice

Be part of a global community

Explore your own mind and flow

The links below open on Insight Timer, where you can listen for free. No download is needed.

Week Three

For the third week of Nalu’s journey, we explore the self and other, noticing how what’s inside can influence what’s outside.

Day 15 of 28 – Body Scanning

Day 16 of 28 – Full Body Scan

Day 17 of 28 – Return to the Breath

Day 18 of 28 – Observing Other

Day 19 of 28 – Observing Other

Day 20 of 28 – Understanding Other

Day 21 of 28 – Intentions for Others

Unlike a mindfulness “challenge,” Nalu aims for continuity of practice supported by ourselves and each other. We frame our journey as cooperation and collaboration, in contrast to competition.

*Nalu is Hawaiian for wave. Also, mindful observation.** Science and tradition view matter and energy as made fundamentally of vibrations or waves. As such, our lived experience comes in flow.

**We use the Hawaiian ‘Nalu’ to honor indigenous wisdom everywhere and elude inferences that arise from words in the world’s principal languages.

Nalu| Mind the Flow was created live during the usual @2:50 meetups. We captured the recordings and offer them for free playback here, so you can mind the flow anytime from anywhere. During our journey, we followed our protagonist, Nalu*, as they learned to mind the flow. We practiced what we learned for a few minutes each day.

Whether new to mindfulness or with an existing practice, our open @2:50 community welcomed people from all walks of life and worldwide for more than 11,390 person/minutes together. Ten minutes a day for 28 days helped us build our insight practices, learn better how to “mind our flow,” and live more peace.

§ Participants contributed to our collective mood board with a one-click color poll daily. The wheel of colors records more than 500 poll entries. The image at the top of the page illustrates the frequency of each color chosen on each day. Participants received a poster visualization that shows the daily totals over time.

The visualization is available for purchase in our shop.

Registration is not required. 🙂 Free 10-minute events open daily from our home page.

Nalu music written, produced, and recorded by Mika Mimura Erickson (Instagram)

Your hosts

Multiple Time Zones

Hosted by V.K

Europa@2:50 (UTC+2) 

Hosted by Partha

Atlantica@2:50 (UTC -4)

Hosted by Arthur

Pacifica@2:50 (UTC-7)

Hosted by Billy

In addition to this recorded journey, we continue to meet live daily for a ten-minute reboot. Use the buttons below to join the live webinar at 2:50 p.m. in your chosen time zone. No registration is needed.

Live@2:50 pm EET
Helsinki (UTC+2)

Live@2:50 pm EDT
New York (UTC-4)

Live@2:50 pm PDT
Vancouver (UTC-7)

Practitioners and interested groups are welcome to host additional time zones. Please reach art (at) to chat about it!

Nalu@2:50 across time zones

New York
Sydney 9:50 pm 4:50 am 7:50 am
Tokyo 8:50 pm 3:50 am 6:50 am
Delhi 5:20 pm 12:20 am 3:20 am
Yekaterinburg 4:50 pm 11:50 pm 2:50 am
Helsinki @2:50 pm 9:50 pm 12:50 am
London 12:50 pm 7:50 pm 10:50 pm
Rio de Janeiro 8:50 am 3:50 pm 6:50 pm
New York 7:50 am @2:50 pm 5:50 pm
Mexico City 5:50 am 12:50 pm 3:50 pm
Vancouver 4:50 am 11:50 am @2:50 pm
Honolulu 1:50 am 8:50 am 11:50 am

We usually have a light arm, shoulder, or neck stretch if you join a few minutes early. 🙂