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MeditationLearning to Listen

Learning to Listen

Build your practice with a new meditation every day. Each session has its own unique theme and replaces the one from the day before.

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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

When we train the mind, we're learning to listen. Not only to our own thoughts and feelings, but also to those around us so that they too can feel heard and understood. So when we sit to meditate, we're not listening to the mind to find a solution, we're simply getting comfortable with witnessing the mind as it is, seeing thoughts and feelings arise as they do. In the same way, when we're listening to another person, hopefully we're not getting too distracted, hopefully we're not pushing our own opinions onto that person. Instead, we're learning to step back and to allow that person the space they need to feel heard and understood. And when we train both of these things in parallel, internally and externally, then we start to get comfortable with this idea of simply listening, free from expectation. So just taking a moment to get comfortable, whether you're sat on the chair, on the floor, wherever you are, you're gonna begin with the eyes open, nice soft focus, and a big deep breath. Breathing in through the nose, and out through the mouth. And as you breathe out, just gently closing the eyes, and just feeling the weight of the body press down. So noticing the different points of contact, the arms, hands, resting on the legs, perhaps the legs and the feet, resting on the floor. Just feeling the weight of the body. And at the same time, noticing the space around you, noticing any sounds, not getting lost in the sounds, but just noticing the sounds and allowing the sounds to come and go. And then bringing the attention back to the body, just starting to notice the very subtle movement of breath, so a rising and falling sensation. Noticing where in the body you feel that movement, and just resting the attention there. And then just letting go of that focus, just bringing the attention back once again, the feeling of contact and weight in the body. Starting to notice the space around you again, any sounds, any smells. And then when you feel ready, just gently, opening the eyes again....


Duration3-20 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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