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A job interview requires candidates to respond in a skillful way, no matter the question—and that means being fully present. The intent of this exercise is to help you be okay resting in the uncertainty of the situation which, in turn, allows you to focus on putting your best foot (and response!) forward.

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Hi, and welcome to the Headspace interview exercise. Now, it doesn't matter what we're interviewing for. It doesn't matter how many interviews we've been in before. There's a pretty good chance that before we go into an interview, there'll be a certain amount of anticipation. Now anticipation can manifest in many different ways. For some people it's a sense of excitement, for others it's a sense of nervousness. For some people, very often, I think for most people, there's a sense of sort of unease, not really knowing what to expect, hoping that we've prepared as well as we can, but worrying perhaps that we might not have done. So a big part of this exercise is one, learning to be okay with not having all of the information. So sort of being able to rest in uncertainty, going into a situation not knowing how it will unfold, but also, perhaps most importantly, not being distracted by anything. So we can give that process our full attention, so we can be fully in that moment, ready to respond in a skillful way, no matter what question arises. So just making sure you're sitting comfortably. Ideally, you're not gonna be disturbed. At this stage, letting go of any idea of planning, or preparing for the interview. Hopefully that's already done, just putting all that stuff down, and just taking a moment, setting yourself up, eyes open, and just taking a moment to take some deep breaths in through the nose, and out through the mouth. As you breathe in, just feeling the body expand as it fills with air. As you breathe out, just noticing how the body softens, and with that, an association or an idea, of just letting go of any excess energy, anticipation, or tension in the body. Just one more time, breathing in through the nose. And as you breathe out through the mouth, just gently closing the eyes, and just feeling the body press down. Feeling the seat beneath you, feeling the feet on the floor, the hands and the arms on the legs. Just taking a moment to enjoy that feeling of having paused. Don't worry about the thoughts, just allow thoughts to come and go. Allow the thoughts to do their own thing. Just bringing the attention into the body. And take a moment to notice how the body feels without thinking about it, just noticing the sensation. Sensation of heaviness or lightness. Sensation of restlessness or stillness. Not creating any kind of story around those sensations, just noticing them as they are. And just scanning down from head to toe, just to get a clearer picture of how the different parts of the body feel right now. Again, don't worry about the thoughts. Just let the thoughts come and go. At any stage you realize that you got caught up in that thinking, just mentally noting it as, oh yeah it's thinking. Without any bias, just acknowledging it, letting it go, and bringing...


Duration3-10 min

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  • 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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