Try for freeTry for free
CourseNavigating Change

Navigating Change

Train your mind to experience a greater sense of flow and be more comfortable with change.

Try 14 days free

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.

Try 14 days free
Better mental health starts with Headspace

Welcome to day one of change. Now, whether we like it or not change is inevitable. Everything is changing all the time. Whether it's externally, the things around us the places, the people or whether it's internally, our emotions, physical sensations, our thoughts, everything is continually changing, shifting, moving, but we tend to have this idea of change only as a concept as an idea in the mind. It very rarely does it filter through into our sense of being. And so there's always this sort of conflict between how we think we should deal with change and how we actually do deal with change. So this exercise just helps us to move from a place of concept to a place of experience. We're actually living that idea of flow and change from moment to moment. To begin with today, just take a moment to get yourself comfortable whether you're sitting on the chair on the floor starting with the eyes open, a nice soft focus with your eyes. And when you're ready, just taking a couple of deep breaths in through the nose and out through the mouth. And with the next out breath, just closing the eyelids as you allow the breath to return to its natural rhythm. You just started to become more aware of the weight of the body. The physical points of contact, physical sensations and any sounds within your awareness right now. And as you just bring the attention back to the body now, just checking in to see how the body is feeling and is particularly important with this exercise in noticing change and just noting and acknowledging how the body feels as you scan down through the body from head to toe, noticing the areas that feel comfortable, any areas that feel uncomfortable and perhaps just starting to get a sense of what the general mood at the mind is right now. I haven't got a better sense of how the body's feeling and the mind's feeling. This being clear in your intention as to why you're actually doing this exercise that I so important that the motivation is clear in the mind. So important that it acknowledges not only the benefits to ourselves when we do this exercise but also to those around us as well. And just bringing the attention back to the body. Now, if you haven't done already this starting to notice the breath and the movement of breath in the body. It became, we just noticing where in the body you feel it most strongly, a rising and falling sensation and just noticing the natural rhythm of the breath. And then she continue to follow the breath in that way. Today, just starting to notice how everything is always changing, shifting, moving whether it's in the body or the mind the only place of stillness is the awareness through which we watch the movement. So continuing to follow the breath, if you like you can count the...


# 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.

    More about Andy
  • 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.

    More about Eve
  • 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.

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

    More about Kessonga
  • 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.

    More about Rosie
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.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




Related to 'Navigating Change'

Accepting the Mind

Expert Guidance1 min

The mind can be a surprising place.

More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice