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CoursePro | Level 1

Pro | Level 1

Get comfortable with silence. Your mind will behave more independently and your meditation becomes more personal.

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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

So welcome to Headspace Pro, into day one of level one. Now, this is where training the mind really begins. You think you'd be quite easy really, right? Just sitting there in silence, but it's surprising. Most people find it quite a difficult thing to do. Even after having done some guided exercises in the same way as you've done up till, now, now they still have their place of course. And it's important that when things come up that you still make use of those exercises. But it's all about coming back to this place of silence, having the ability and confidence to sit in that quiet place with a relaxed focus, a very gentle awareness and an open state of mind. But when you can do that day after day. Then really you give yourself as much flexibility as you could possibly have. You really can then start to incorporate it into every single part of your life. So over the next 10 days I'm gonna be showing you how you can feel more confident sitting in silence. I still be giving you some prompts at this stage throughout the exercise. As slowly as we go through the days, those prompts will start to disappear and I'll leave you just to enjoy the silence on your own. But for now though, just take a moment. We're gonna begin in the usual way, the eyes open, nice soft focus. And when you're ready, just take some nice, big deep breaths, breathing in through the nose and out through the mouth. And with the next out breath, remember just closing the eyes And just resting the attention now. Becoming more aware of the different physical senses. And just gently bringing the attention back to the body. In your own time now, just gently scanning down from head to toe. And remembering of course, to notice not only the physical sensations but also your mood as you scan down through the body. As always being clear in your motivation before you continue. And now just gently shifting the attention to the breath just bringing the focus back to the body. And just resting the mind on that sensation. Coming familiar with the rhythm. And just continuing to follow the breath in that way. If you find it easier, you can count the breaths as they pass. If you prefer, you can just stay with each breath one after the next. Remember if the mind wanders, just gently bringing it back again. And now you can just let the mind go completely, just letting go of any focus and in the mind be free. And just bringing the attention back to the body. Just take a moment or two to come a little bit more familiar. The physical senses in the space around you. And in your own time, when you're ready you can just gently open the eyes again. And whenever you finish training the mind in this way, always look...


# 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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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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Look After Your Mind

Look after your mind

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Changing my thoughts has allowed me to change my life.




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