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MeditationHeading to School

Heading to School

On your way to school, check in with how you feel and set an intention for your day.

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Better mental health starts with Headspace

Hi, I'm Sam, and welcome to this intention setting ride. Thanks for letting me join you on your drive to school. Whether you're a teacher, a student, or parent, this exercise will help you get centered before your busy day begins. Setting intentions helps you to build habits like gratitude, connection, or presence by remembering your focus throughout the day. So as you're getting your day started, just take a moment to check in with how you're feeling right now. And there are many factors that contribute to how you might be feeling, so see if you can turn toward your feelings with curiosity, letting go of any judgments or analysis, to just witness the feelings as they are. And see if you can find a few words that capture your feelings. Words like boredom or energized, tired, annoyed, worried or calm. And if you're with someone in the car, feel free to share what feelings you notice. And if you're by yourself, just make a mental note of a feeling or two. And now we'll just take a few slow, deep breaths in and out through the nose. Just noticing your abdomen going up and down as you breathe. Now, take a moment to notice one sensation in your body. You might notice that you feel thirsty or warm or cool. Maybe you can even notice tightness or looseness around your shoulders or somewhere else in your body. And now see if you can allow whatever you're noticing within to be just as it is. You can think of your feelings as visitors or temporary guests that will fade in and out through the day. And if you're finding it difficult to accept some feelings or how your body feels, you can offer some kindness to the situation by saying, "May I allow this experience to be just as it is." And now, just think of one intention that you'd like to set for today. Maybe you want to choose gratitude at some point in the day, or just take a deep breath when you notice stress arising, or maybe you want to remember to be attentive during class time. So just take this moment to think about the intention that you'd like to set, and share it with someone you're with now or someone you'll see later today. Setting intentions helps us to focus on just one thing, so that we feel accomplished and centered, no matter what the day brings. Thank you so much for practicing with me today, and I'll see you back here soon....


Duration4 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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