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CoursePro | Level 3

Pro | Level 3

In silence, the mind can become overactive or sluggish. Learn how to gently moderate these extremes to experience a clear, bright and stable mind.

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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 and to day one of level three. Now, when you're training the mind, when you're sitting in silence and there's no distraction, there's nobody guiding you through the exercise, it can be really easy to either drift towards a sleepy state of mind, where you feel quite lethargic, or to drift the other way towards a feeling of agitation or restlessness. In many ways you could say that training the mind is the essence of it is about finding this kind of sweet spot between the two. Recognizing those days when you need to just ease off the gas a little bit, perhaps not apply quite so much effort. And on other days, realizing when the mind's a bit sleepy, you need to apply just a little more focus. And it really is only through practice, through doing this on a daily basis that you start to see where that sweet spot is. And you start to get a feel for the difference it makes when you apply just the right amount of effort. It's kind of effortless effort. So just looking out for that today, and noticing what happens when you see that clearly. Let's just take a moment or two to get comfortable now. And when you're ready, just starting the exercise in the usual way. And if you haven't done already, you can just gently open the eyes now. Just take a moment to pause. Notice how you feel. And make that intention to be aware, be mindful throughout your day-to-day. And as you go through your day-to-day, just starting to notice how your energy levels change throughout the day. So it may well be that you have, as I said at the beginning, a tendency towards being more sleepy or more restless. There's a pretty good chance that that will change throughout the day. You may experience both at some stage. You're just starting to recognize which is more common. Where are the high spots? Where are the low spots? And just being aware of that is really the beginning of making some kind of change. And I'll see you back here tomorrow for day two....


# 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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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.




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