Practice Mindfulness. Anytime, Anywhere.
Mindfulness training helps to reduce stress and allows you to pay attention to what’s going on right now so you can perform in the moment.
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We’ve curated programs from some of the world’s top trainers to help you live a happier, healthier, more engaged life. Explore over 450 different training sessions.
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What would 10 minutes of mindfulness
a day do for you?
a day do for you?
Awesome science: In 3,500+ studies, the benefits of mindfulness training include increased performance, sharper focus, better relationships and improved health. Mindfulness training has also been shown to reduce stress, anxiety, depression, insomnia and chronic pain. Click around to see what else it's good for.
Increase focus: HR professionals trained in mindfulness were able to concentrate better, stay on task longer, multitask more effectively, and remember what they’d done better than those who didn’t take the training. (Levy et. al 2012)
Increase your immune system: After 8 weeks of mindfulness training, Biotech employees showed decreased anxiety and significant increased activity in the parts of their brains associated with positive emotions. Participants also developed more antibodies to the influenza vaccine. (Davidson, Kabat-Zinn, et. al., 2003)
Build gray matter: The insula is thicker in long term mindfulness meditators. It’s the area of the brain involved in self-awareness and in processing information about the internal state of our body. It integrates this information with cognitive parts of the brain so that you can have an appropriate response to that sensory information. Practice mindfulness. Build gray matter. (Lazar et. al. Neuroreport 16:1893, 2005)
Be more innovative: In a survey of leaders, 93% reported mindfulness training helped them create space for innovation. Unlock your next big idea. (Institute for Mindful Leadership, 2011)
Calm yo-self: People with greater meditation training had less activity in the amygdala (the fight or flight trigger in the brain) compared to novice meditators when negative distracting sounds were played. The more hours of meditation training the practitioner had, the lower the activation in the amygdala. Enhance your ability to regulate attention and stress factors. (Brefczynski-Lewis, J.A. et. al. 2007)
Lower your blood pressure: After just a few weeks of yoga training, patients with hypertension showed a significant reduction in resting heart rate and blood pressure. Average systolic blood pressure dropped from 141.7 to 127.9 by the third week and continued falling to 120.7 by the fourth week. (Vijayalakshmi et. al. 2004)
Quit smoking: Among nicotine dependent adults, individuals who received mindfulness training showed a greater rate of reduction in cigarette use, and maintained these gains during follow-up. They also exhibited a 16% trend toward greater abstinence rate at the end of treatment. (Brewer, et. al. 2011)
Improve your mood: Mindfulness-based therapy has been effective for improving anxiety and mood symptoms. In a randomized study of patients with depression, mindfulness therapy prevented relapses by 42%. (Kuyken, 2008)
Higher Test Scores
Get higher test scores: Mindfulness training curbed mind wandering and improved cognitive function. College students who took a 2 week mindfulness training class did better on working memory tasks and had 16 percentile points higher accuracy on the Graduate Record Examination (GRE) than students with no training. (Mrazek et. al. 2013)
Improve your sleep: In cancer patients with insomnia, mindfulness treatment produced significant differences in sleep quality. It took 22 minutes less to get to sleep and total sleep time increased by at least 30 min. (Garland, 2012)
Improve cardiovascular health: Mindfulness is positively associated with good cardiovascular health, particularly shown in risk factors such as smoking, body mass index, fasting glucose, and physical activity. Practitioners with high mindfulness scores were 83% more likely to have good cardiovascular health than those with low mindfulness. (Loucks, et. al. 2014)
Heal faster: Mindfulness training accelerated the healing of psoriasis (a skin condition). All participants were given the usual PUVA or UVB treatments. Audio meditation instructions were played to half of the participants during the treatment. Just audio training significantly accelerated the rate of skin clearing / healing for mindfulness practitioners. (Jon Kabat-Zinn, et. al., 2003)
Miss Less Work
Mindfulness training was linked to a 40-50% decrease in cold and flu symptoms and 76% fewer missed days of work days than those who did not practice. Feel better. Get paid. (Barrett, et. al. 2012)
After 6 months of mindfulness training, 48% of veterans with Post Traumatic Stress Disorder (PTSD) had clinically significant improvements in symptoms such as depression, behavioral activation and experiential avoidance. (Kearney, 2013)
Whether you're wanting to be more present as a partner or parent, an executive building a more compassionate performance culture, or just someone who wants to enjoy life more and be less stressed, you'll find a guided training program to help you get there.
Each one of our programs is uniquely developed for specific training purposes.
whil is mindfulness and yoga training for adults.
We’ve collaborated with some of the world’s best mindfulness and yoga trainers to create over 500 days of training! Get clear on what performance means to you and learn to be calm, present, and get “in the zone” more regularly. Our library is organized by health, work, relationships, and sleep (and we’re adding new content all the time).
This program is for adults looking to decrease stress and get the most out of life. Start with “FREE whil” and get the Essentials of mindfulness and yoga training at no cost. Upgrade to a FULL whil subscription to access the entire training library when you’re ready.
Mindfulness and Yoga Training
Grow (coming July 2015) is mindfulness training for young adults.
We work with two of the leading organizations dedicated to training mindfulness to teens; Holistic Life Foundation (HLF) and Inward Bound Mindfulness Education (iBme). Our library has over 350 days of training, developed specifically for the modern teen lifestyle. grow also introduces several series from the whil training library, to ensure variety and introduce adult transition themes.
This program is designed for young adults who want to grow into their best selves while learning to manage fear, anxiety, and acceptance. (Aren’t we all?) Teen athletes will also find training to help them focus and tap into the elusive “flow-state” more often.
Mindfulness for Teens
More Programs Coming Soon!
The best of the best
Kelly is a program director at Search Inside Yourself Leadership Institute (born at Google), training mindfulness teachers and helping Fortune 500 companies make happier workplaces.
Janet is a former film and TV producer. For the past ten years, she’s been leading yoga immersions, retreats, and workshops. She’s a lululemon brand ambassador and has taught at yoga events all over the world, including Wanderlust.
Wade has been teaching yoga for 20 years and specializes in working with athletes. He teaches at yoga events worldwide including to 1,000 people on Chicago’s Wrigley Field.
Pascal is a former professional actor and a faculty member at the Insight Meditation Society (IMS) in Massachusetts. He teaches mindfulness to corporate leaders, young adults and “regular folk” all over the world.
Faith is one of the hardest working yogis in flow-business, teaching internationally and at her very own studio in Washington DC. She’s taught yoga around the world, in Central Park, and at the White House.
A former punk rocker, Mark is an author, certified clinical psychologist, and mindfulness consultant. He is an executive coach who works with individuals and Fortune 500 companies around the world.
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