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MeditationAlone Time

Alone Time

Most people lead busy lives. Carving out some alone time—to unwind at the end of a long day, to cope during school holidays, or to recover from a hectic week—can create a clearer, calmer mind that benefits not only you but those around you.

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So just taking a moment to get comfortable. We're gonna start with the eyes open. Just a nice, soft focus. Aware of the space around you, and just taking a couple of big, deep breaths. Breathing in through the nose and out through the mouth. As you breath in, feeling the body expand. As you breathe out, noticing how the body softens. And with the next out breath, just gently closing the eyes. And as you close the eyes, just taking a moment to pause. to appreciate that feeling of being on your own for just a few moments. Nothing to do, just feeling the weight of the body pressing down. And appreciating that sense of space. And just starting to notice environment around you, just allowing any sounds to come and go. Allowing any thoughts to come and go and then bringing the attention back to the body. Just taking a moment to notice how the body feels. Sense of heaviness or lightness. Sense of stillness or movement. Not thinking about the feeling, just noticing and then just letting it go. Instead shifting the attention to the breath, the rising and falling movement in the body. Starting to notice the rhythm of breathing. You can't feel any movement, just gently placing your hand on the stomach. Although we're following both the in breath and the out breath, paying special attention to the out breath. As you breathe out, just letting go of any in a chatter, letting go of any tension in the body. And in letting go, just feeling a sense of space. In the mind and the body. No breathing in any special way, just following the body as it exhales. Enjoying that feeling, appreciating that feeling of space with each and every out breath. And as you begin to bring the attention back to the body again, just coming back to that feeling of contact, the body pressing down. Back to any sounds around you. And when you're ready, just gently opening the eyes again....


Duration3-10 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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