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MeditationJumpstart Your Day

Jumpstart Your Day

It’s easy for the mind to skip ahead to what you need to do later, tomorrow, or even next week. In this guided meditation, you’ll ground yourself in the present so you can take on the day with a clear, focused mind.

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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

Hi and welcome to this short guided meditation designed to help bring a moment of calm and clarity into your day. Just like a cup of coffee might wake you up. Meditation helps to refresh the mind to give you a bigger sense of focus for the day ahead. Before we even started with the day we're often so far ahead maybe into the next day or even the following week, so much so that we're not actually present for what is going on around us. Short exercise like this are a perfect way to bring some mindfulness into your day. So you can start training your mind to be more present and connected with the world around you. So let's get started. Take a moment to get comfortable wherever you're sitting and when you're ready, take three big deep breaths. Breathing in through the nose and out through the mouth. As you breathe in an idea of taking in fresh air as the lungs expand. And as you breathe out just noticing how the muscles in the body soften and relax. And with your third, out-breath just gently closing the eyes if that's comfortable to do so and just feeling the weight of the body pressing down. And as you pause, still for a moment just noticing the movement of the breath in your body. Notice where in the body you feel that rising and falling sensation. If you can't feel anything, you can just gently place your hand on your stomach. Some people feel it around the chest, the shoulders for other people it's in the diaphragm or the stomach. There's no right or wrong place to feel the breath, just noticing where it is. And just starting to notice the rhythm of the breath whether the breaths are fast or slow, whether they're deep or shallow. Not breathing in any special way, just following the natural rhythm of the breath noticing when the mind has wandered off and then just gently coming back again to that rising and falling sensation. Pausing in this moment present and connected, ready for the day ahead. And then when you're ready just gently opening the eyes again....


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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