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MeditationMake Space For Your Feelings

Make Space For Your Feelings

It's easy to let worries take up mental and emotional space. Tiffany shows you how to set aside anxious thoughts while still validating them, and guides us in a meditation for recognizing your feelings.

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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

(gentle music) Welcome to your "Daily Shine." It's Thursday, April 16th. Time to connect with yourself and what you want out of your day. (gentle music) In these uncertain times, worrying can feel like our mind's default setting. It feels like it comes with a territory, and in many ways it does. So much is out of our control right now, but remember that you're not alone with all those worries. We're all in this together. And there's a good way to take care of yourself without letting those worrisome thoughts run your day. It's called worry time, a scheduled, structured time you set aside for yourself to feel all your feelings, have all the worries, and work through them. When you schedule worry time, you give yourself permission to tell your worries throughout the day, "I'll get to you later." It gives you permission to create space from your anxieties, even if it's just for a few hours. And when that worry time actually comes around, you'll have a clear perspective when you approach your anxieties. Plus, you might find some worries don't bother you anymore. You can simply let them go. All in all, it's a way of giving your emotions some breathing room, because your feelings are valid, but they don't control you. Meditation is a great way to practice this because it helps us stay in tune with how we feel without reacting to it or judging ourselves. (soothing music) Let's try it together right now. First, some deep breaths. In and out. One more. In end out. Get in a comfy position. Feel your feet on the floor or any points of contact your body is making. Relax your body, and if you feel any tension, release it. Take one more deep breath as you close or soften your eyes. In and out. Let your mind settle into this moment. Now, give yourself some time to notice your thoughts. As your mind wanders, take note of the thoughts that go through your head. Notice the thoughts about things within your control and things outside of it, and every time you notice a thought, no need to react. Just let it pass. Notice and let it pass. Just like that. (soothing music) Great job. Keep going. You can also use your breath as an anchor in this. When you let a thought pass, come back to noticing your breath. (soothing music) Now, is there a particular feeling you're noticing in these thoughts? If there is, try and name it. Recognize that it's an experience you can handle. For example, if you're feeling sadness, you could say, "I am experiencing sadness right now, and I can handle this. I am strong." Try it on your own now. (soothing music) Amazing job. You are not your feelings, but by setting time aside for them, you can use your feelings as tools for growth and positive change. You are strong, and this, too, shall pass. Now say this after...


Duration7 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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