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MeditationAll or Something

All or Something

Sometimes even the smallest step outside of our comfort zone is a huge move towards transformation. In this mindful breathing exercise, Dora helps us create a sense of ease with who we are so we can keep moving forward.

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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

Hi, and welcome. In this section, we're finding ways to work through discomfort. The mind can sometimes make it seem as though we haven't done enough or maybe we need to do more, an all-or-nothing mindset, go big or go home. If you're on this journey of seeking discomfort, sometimes even the smallest step outside of our comfort zone is a huge step towards growth and transformation. If we commit to taking one small action in our day towards a goal we're working on, that still is something, it's still movement. In fact, sometimes we even need to go backwards in order to be catapulted forward. So if we can cultivate an all-or-something attitude, this mindset leaves room for not only mistakes, but for grace and compassion. In this mindful breathing exercise, this is where we'll begin with giving ourselves space to rest with the ever-changing nature of the breath. Something as simple as watching the breath may seem boring or it may feel like we're not making a difference. But if we can learn to find a sense of ease with the breath, this will be reflected in our everyday lives, finding a sense of ease with who we are, what we've done, and how we feel so we can continue to move forward. This action is small, yet instrumental in making change. So when you're ready, take a moment to settle in and get comfortable. You can be sitting upright with the palms of the hands resting on your lap, feet on the floor, or lying down, whatever feels right for you. And the eyes can be open or closed. If you'd like, take a few deep breaths here, just allowing the mind and body to settle. And taking a moment now to notice the sounds around you in your space, either nearby or further away, and just allowing them to come and go. Now beginning to notice your body. So starting from the top of the head and working your way down to the soles of the feet, noticing how the body feels in this moment, what's present, what's here. And bringing the mind back each and every time it wanders. Once you arrive at the feet, slowly becoming aware of the breath and the body. So feeling that rising and falling of each inhale and each exhale. And just resting in this space with the breath, feeling its gentle rhythm, and trusting that this moment is enough. This breath is enough and you are enough. And when the mind wanders or gets distracted, maybe by its stories or past memories, just noticing it has and then coming back to this moment. And the breath reminds us that we can always try again. So when the mind wanders, we have this opportunity to begin again in each and every moment. Remembering that the breath is always here with us. So not changing the breath in any way or breathing any differently. Just being present to what is...


Duration8 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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