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CourseFinding Focus

Finding Focus

Familiarize yourself with a relaxed, precise kind of focus. Neither too intense, nor too loose.

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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

Welcome to Headspace on focus, in the day one of part one. And no matter what it is that you're wanting to be more focused on, it may be just in a very general way in life, or it may be on something very specific. Maybe to be more focused on your family, in your relationships, in your work. Or maybe a specific activity, may be a sport or a hobby, a musical instrument, anything at all. No matter what it is, the same instructions applies. The ability to not only be undistracted but also to place quite deliberately your attention on one thing at one time. Now, this particular exercise builds on the foundation exercise. And there are two key aspects to it. On the one hand, there's a visualization component. But don't worry, if you're not familiar with visualization, there's also a mindfulness of feeling, of sensation components. So depending on which you feel more comfortable with, you can lean more towards one or the others. A nice bit of flexibility in this exercise. Of course, as always, I'll lead you through as we go and help you to feel a bit more confident in the exercise and then slowly take away some of those prompts, so that you can just enjoy the silence and really focus on the technique itself. But now that if you just like to take a moment to get comfortable, we're gonna set up the exercise in the usual way. Just checking in with the body, settling both the body and the mind and setting up the right kind of attitude and approach. And then beginning with that particular aspect of focus on just setting up the posture, eyes open, nice, soft, gentle gaze, aware of the space around you. And when you're ready, just taking some nice big deep breath. With the next out breath is gently closing the eyes now, starting to feel the weight of the body and different physical points of contact, noticing any sounds, smells, just settling in the space around you. Just starting to become a little bit more familiar with your feelings in the body now as you just check in. And notice how the body's feeling just scanning down from head to toe, noticing the sensations in the body. Just noticing any particularly strong emotions and at the same time, being clear in your mind, what your motivation is, why you're actually doing this exercise right now. And now just gently bringing the attention back to the body, back to that sensation in the breath, that rising and falling sensation is taking a few moments to get comfortable with the rhythm of the breath, settling the attention on that movement. As you continue to get comfortable with the rhythm of the breath, the body and the mind just starting to settle a little bit, just gonna shift the focus. And when you shift the focus to a particular area of the body, I'd like you...


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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Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

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