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MeditationDiscover the Beginner's Mind

Discover the Beginner's Mind

Even though you have routines you do every day, no two moments in life are the exact same. Learn to discover what is new about each activity as if this is the first time you have done it and bring a sense of curiosity, wonder, and mindfulness to your day.

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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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Beginner's mind is something to bring to every moment in life, not only to our meditation. So whether you're watching the breath or eating some food, be curious, as if for the first time. So this idea of beginner's mind, it's something to carry with us, moment to moment, throughout the day. Whenever we engage in something we do on a regular basis, we assume that we've done it before, and because we assume we've done it before, we assume the experience will be the same, whether it's taking a glass of water, brushing our teeth, walking down the same road. And yet, when we begin to experience or examine that experience a little more closely, we see that actually no two moments are ever the same. Not only is the thing itself a little different, but also our mind is in a different place. Perhaps our mood is different. Perhaps the mind is calmer or busier, clearer, more confused. But if we're really attentive of our world, our inner and our external world, we see that no two things are ever the same. The beginner's mind brings a natural sense of curiosity to every part of life. So just getting comfortable, making sure you're sat upright, eyes open, aware of the space around you, and when you're ready, just taking some big, deep breaths, breathing in through the nose and out through the mouth. As you exhale each time, just noticing how the body softens. And with the next out breath, just gently closing the eyes. So just taking a moment to become more aware of the other senses, just feeling that sensation of contact, the body pressing down, the weight of the hands, the arms. Taking a moment to notice the space around you, perhaps any sounds. And then as you bring the attention back to the body, just briefly, just scanning down through the body. Just noticing how the body feels at this particular moment. Don't worry if the mind wanders, just gently bringing the attention back as you continue to scan down towards the toes. And just allowing the focus now to shift to the breath, to that rising and falling sensation. Just following that movement, counting the breaths as they pass. No real effort required, allowing thoughts to come and go, but realizing when you've got distracted, and in that moment, gently bringing the attention back to the breath again. And remember, if you are counting, just counting to 10 each time. So realizing the distraction, letting go of it, and coming back to the breath again. And then letting go of that focus. Starting to become more aware body, again, the weight of the body, those points of contact, noticing the sounds around you, the spae around you. And when you feel ready, just gently opening the eyes again....


Duration3-20 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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