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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

Meditation helps us let go. Not only the expectations that we place on ourselves, but also those placed upon us by others. There is a palpable relief in letting go of it all. So whether it's real, or imagined, very often in life we have a sense that especially maybe kind of growing up that there are certain expectations, placed upon us. Again it doesn't matter, whether they're real or imagined, the feeling is the same. And those feelings tend to sort of weigh us down a little bit. It means we're always trying to meet the standards or meet the ideas, of other people, rather than having the freedom and the space of mind to be ourselves, to be comfortable with being ourselves. So whether that idea is coming from outside or whether they're our own expectations, if we can find a way, of putting those down, instead, being comfortable, at ease, with ourselves as we are, then we start to find a happier, and more contented mind. So just taking a moment to be still, make sure you're sitting comfortably. We're gonna start with the eyes open. And when you're ready in your own time, just take in some big, deep breaths. And with this out breath, closing the eyes, feeling that contact, the body pressing down against the seat, or the floor beneath you. And just taking, a moment or two just to, focus the attention, on that sensation, feet on the floor, the hands, the arms, resting on the legs. Starting to notice any sounds now. And as you bring the attention back to the body, taking a moment to notice how the body feels right now. So not how it felt before, not how it felt last time, but how it feels in this moment. And the easiest way of doing that starting at the top of the head, just scanning down from head to toe. Noticing what feels comfortable, what feels uncomfortable, without trying to change anything just building up a picture of how the body feels. And as you scan down through the body, just beginning to notice that movement of breath. Begin with just noticing where, you feel that movement. And as you continue, to follow that movement, now starting to notice, a little more detail. A journey of each in breath, and each out breath. And now as you, begin to count the breaths, remember just counting to 10 each time before starting again at one. And if at any stage you get distracted, just letting go of the distraction, coming back to the breath, and just picking it up from the number you left off on. Noticing, when the mind's been distracted in some way, letting go of that distraction, and bringing the attention back to the movement of breath. So each time, you realize the mind's wandered, just letting go, whatever it is. Leaving it behind, bringing the attention, back to the breath. Back to that movement, the sensation,...


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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