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CoursePro | Level 2

Pro | Level 2

Meditating in silence can be tough. Start to see difficulties as opportunities to refine your technique.

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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 back to Headspace Pro into day one of level two. Now, in part one, the focus was very much on giving you a greater sense of confidence in learning to sit in silence or near silence without all the usual guided sort of commentary that comes with a lot of the exercises and when you're trying to learn something new. In part two, we're gonna continue with that. But at the same time, we're gonna start to look at the kind of obstacles that can sometimes arise when you're sitting in silence, 'cause usually when we're sitting, we're actually not that aware always of our thoughts and our feelings. But when we sit in silence, then all of a sudden we become very aware, especially when we remember, we remember to be aware, all of a sudden we see things in a new way. And in particular, we might start to notice how we chase after some types of experiences. And at the same time, we resist other types of experiences. And it's only really in seeing those things clearly, it's only in approaching them in the right way, working with them skillfully, that we can let go of them and return again to the present moment to enjoy that experience of silence. So that's gonna be the focus of the next 10 days. But for now, we're gonna start in the usual way when you're ready and begin with some nice, big, deep breaths. And I'm just gonna come in halfway through just to remind you of where that point is of just bringing the attention back to the breath again. And then I'll help you out again in the transition phase at the end of the exercise. But to begin with, remember deep breath in through the nose, out through the mouth. After 30 seconds or so, just gently closing the eyes, settling the mind on the physical senses, becoming aware of sensations, sounds. And gently scanning down through the body, noticing both sensations and the mood as you remind yourself of your intention before gently bringing the focus back to the breath again. So that whole phase of setting up the exercise, taking just two or three minutes now. Just take that at your own time. And just gently bringing the attention with the breath now. Arising and falling sensation. And just staying with them. Remember, you can count the breaths if you prefer or just staying with that feeling. And with the next out-breath, just let the mind go. And just bringing the attention back again, back into a body as you begin that transition, back into everyday life, not rushing towards it, just noticing the sensations, the sounds, as you open your eyes in your own time. Just aware of how you're feeling, aware of what it is you're gonna do next. And just staying with this theme of chasing after things or resisting things. I'd like you to notice throughout the day, maybe...


# 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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