Headspace_logo_svg
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.

Try 14 days free

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.

Try 14 days free
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....

Details

TypeMeditation
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.

    More about Andy
  • 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.

    More about Eve
  • 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.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • 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.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed

Science-backed

Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.

Rachel

UK

Member-Icon-01

Changing my thoughts has allowed me to change my life.

Davide

London

Member-Icon-04

The stress and loneliness courses … taught me how to comfort myself.

Alicia

Canada

Member-Icon-03

Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.

Keri

UK

Member-Icon-02

More to explore

Beginning Meditation

Explore-More-Icon-02

Reframe Stress and Relax

Explore-More-Icon-01

New and Popular

Explore-More-Icon-03

Becoming a Mindful Parent

Explore-More-Icon-04
    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice