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MeditationFlustered SOS

Flustered SOS

Bring an unsettled mind back to the subject at hand with a relaxed sense of focus.

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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

So just taking a moment to focus now. You can focus on something externally, or you can focus on your breath, whichever feels more natural. Before we do anything, I'd just like you to take a big, deep breath, breathing in through the nose and out through the mouth. As you breathe in, focusing on the chest expanding as the lungs fill with air. And as you breathe out, focusing on the muscles just softening in the body as you exhale. And you can just gently close the eyes if you'd like to focus on the breath. Or just soften the gaze if you'd like to focus on a particular object around you. And just take a moment either way, just to settle in to the posture, settle in to the space around you, just making sure you're comfortable. If you're focusing on the breath, just becoming aware of the movement and the rhythm of the breath wherever you feel it strongest in the body. Just settling in to that rhythm. If you're focusing on something external, just choosing that object, but not focusing too intently. It's a very relaxed focus. It's as though you see it within your gaze, but it's very sort of soft lens, very soft attention. At any time, if your mind wanders, whether it's wandering from the breath or wandering from the object, we just note it as thinking, we let it go, and just return again over to the breath or to the object. Just maintaining that steady, relaxed focus for just a few more seconds. Seeing when the mind's wandered, gently bringing the attention back again. Just staying with that for a few more seconds. Feeling more focused, more present in the body and the mind. Just bringing the attention back to the space around you. And then when you're ready, just gently opening 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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