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MeditationGround and Soothe Yourself

Ground and Soothe Yourself

Time for a midweek check-in. No matter how you're feeling, it's always worthwhile to practice grounding and soothing yourself through mindfulness. That way, you can better connect to the present when you feel anxious or fearful.

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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

We're halfway through the week. It's the perfect time to check in with yourself. Maybe you felt busy and overwhelmed. Maybe you are at a loss of motivation and need a boost. Whatever you are feeling is okay. It's perfectly human, especially under stress. The important thing is noticing it and giving yourself what you need Today. Let's practice grounding, breathing, and soothing ourselves. The more familiar you are with these practices, the easier it is to ground yourself when you're feeling anxious or soothe yourself when you're feeling down, and tap into the power of your breath. Start by finding yourself in a comfortable position. Place both feet evenly on the ground. Feel your body melt with ease. Gently close your eyes or soften your gaze. Bring your attention to where your feet are making contact with the earth. Notice how solid the ground is below you. Feel all those little muscles being held up. Move your awareness down, your body, down your thighs. Focus on the feeling where your body is making contact with the chair or the floor, or bed, wherever you are, and slowly move your focus to your back. Now, where does your back make contact with something? If you're sitting or lying down, feel that surface against you. Notice what sensations you feel. Move your attention. To your hands now. Feel every little muscle inside them. Notice if they're touching anything and what that feels like. Now that you're grounded and settled into your body, bring your focus to your breath. Take a deep breath in and out. Another one in and out. Really feel the breath. Where is it moving in and outta? Where are the sensations? Do they feel good? Find the place where you feel your breath the most within your body. Maybe it's your nose or chest or belly, and just enjoy this feeling right here. Use this place as an anchor for your attention. Whenever your mind wonders, bring your focus back to this place. Whenever you are lost in fearful thoughts or stress, just come back here with your breath. Let yourself breathe without changing anything about it naturally flowing in and doubt. When you notice your attention, wondering, bring it back to the place where the breath feels good. Nice job. You're better in tune with your body, and you just offered yourself the rewards of a mindfulness practice. Repeat these words after me. Ground, breathe, soothe, ground, breathe, soothe, ground, breathe, soothe. Bring a hand to your belly and breathe into it. In and out, in and out. When you are ready, let your hand down softly and open your eyes. Notice the way your body feels. Remember that when your thoughts feel overwhelming or you get caught up in anxiety or fear, this practice is here within you. You can remind yourself to ground, breathe, and soothe. You got this....


Duration8 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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