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CourseDealing With Distractions

Dealing With Distractions

Create a calm environment for your studies as you learn to recognize distractions and let them go.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

Hi, and welcome to day one of the focus prank. So for most of us, our lives are very busy and we're often very distracted, whether it's by our phones, our relationships whatever's going on in our life at that time. So when it comes to focusing on one specific thing it can be quite hard to maintain our attention. So over the next 10 days, we're gonna be looking at a technique called focused attention which essentially teaches us how to maintain our focus on one thing. It shows us how to recognize when we get distracted and to bring our attention back to that one thing whether it's study or something else. We're also gonna look at some more sort of practical ways of how you can set your phone up perhaps to be less distracted, and how you can create an environment where you're able to study in a slightly more focused way let's say. All you need to do right now though, is to make sure you're sitting comfortably, that you're not gonna be distracted and we're gonna start with the eyes open. You're not staring at one thing, just a nice, soft focus just aware of the space around you. And then when you're ready just starting with some nice, big, deep breaths, breathing in through the nose and out through the mouth. And with the next out breath, just allowing the eyes to close and allowing the breath to return to its natural rhythm in and out through the nose. And just feeling the weight of the body press down against the seat on the floor beneath you. Feeling the sensation of the feet on the floor, the hands and the arms resting on the legs. And just taking a moment, just to be still, know that it's quite normal to feel restless, quite normal to experience lots of thoughts, just allow the thoughts to come and go. And just take a short while just to settle in to the space around you, just starting to notice the different sounds, just getting comfortable in that space. And as you just bring the attention back to the body now just starting to notice how the body feels, noticing if there are any particular areas that feel uncomfortable. And the easiest way of doing this is starting at the top of the head and just gently scanning down through the body, all the way down to the toes. Just getting a sense of how the different areas of the body feel right now. So as you become more aware of those physical sensations what's comfortable, what's uncomfortable at the same time, just starting to notice the movement of breath in the body. You don't have to brave in any special way, just noticing how the body naturally breathes. Noticing where in the body you feel that movement maybe the chest, diaphragm, stomach, and if you can't feel any movement there at all don't worry, don't force...


# of sessions10
Duration10-20 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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