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MeditationBurned Out SOS

Burned Out SOS

Step away from worried thoughts and give your mind room to focus on the present.

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Better mental health starts with Headspace

So no matter what's going on right now, no matter what's stressing you out, no matter how many thoughts there are in the mind, just take a moment right now. Just to pause, to sit down. Don't try and stop the thoughts, just allow the thoughts to come and go. You feel a sense of tension, stress, frustration, whatever it might be in the body, just allow as much as possible that to be present, come to the surface knowing that's part of letting it go. And as you pause from home, just take a big deep breath, breathing in through the nose, and out through the mouth, and take another deep breath, breathing in through the nose and out through the mouth. This time as you breathe out, just gently closing the eyes. Again, know that is normal for the thoughts to continue. Know that is normal for the body to hold some tension. But just allowing the mind, the attention, just to move towards the breath of feeling the sensation of the breath. If you're feeling really stressed, might even feel a sense of tightness around the breath, maybe some warmth. If you can't feel the movement of breath just gently placing your hand on the stomach. And I'd like you just to pay attention to the exhalation, to the out-breath. So you still going to be aware of the in-breath but just following the out-breath, from the very beginning to the very end, pausing, waiting for the body to inhale. Body inhales, and then following again the out-breath from the very beginning to the very end can just allow the thoughts to come and go. Just resting the attention on the out-breath. With each out-breath, perhaps a sense the body let's go just a little bit. A sense of the mind getting a little more grounded in the body. So just continuing to follow the breath in that way, and even continue after the end of this exercise, feeling increasingly grounded in both body and mind as you gently open the eyes again....


Duration3 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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