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MeditationMidday Check-in

Midday Check-in

It’s common to push through the workday on autopilot, unaware of how we’re actually feeling. But that awareness is what allows us to react to our experiences in a calm, measured way. Take this moment to check in with yourself, accepting whatever comes up.

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It's not uncommon to go through the workday experiencing a vast array of emotions. We may begin feeling joyous and happy, which can turn to anxiety and/or worry, which can then become irritation and then anger, and may then end with content. There's really no rhyme or reason as to what emotions you will experience, and that's okay. There's nothing wrong with experiencing strong emotions. The idea is to be prepared and present with whatever emotions you encounter. Oftentimes we push through our day completely unaware of what emotions are present for us, kind of in an autopilot mind state. And being in this autopilot mode can actually lead to increased stress levels or even inappropriate reactions to our emotions. So the idea is to be present with whatever emotion it is that you're experiencing. We can do this by simply checking in with ourselves periodically during the day. And because our emotions are intrinsically linked to our physical and mental selves, it's important to check in with these aspects of ourselves also. This meditation is designed to do just that. And so dropping into practice now, adopting a comfortable and dignified posture of awareness. Allowing the feet to be flat on the floor or legs comfortably crossed if you're on a cushion. Hands resting on your knees or in your lap, whatever is most comfortable for you. Noticing your sit bones grounding on the surface beneath you. The back is nice and straight, not too tight, not too loose. Perhaps shrugging your shoulders up to your ears, rounding them back, and then gently dropping them. And allowing your eyes to establish a soft, open gaze, looking slightly downward but not really focusing on anything in particular. Or it may be more comfortable for you to close your eyes. That's perfectly okay also. And now just shifting the attention to your breathing. Noticing the coming and going of your breath. No need to control or manipulate your breathing in any way. So breathing naturally, breathing normally. And with your next breath, now shifting your attention to your emotions. Noticing any emotions that are currently present. And recognizing that at any moment, there are usually many emotions that are present. So just noticing what's predominant for you right now. And noticing, without any judgment, without any inquiries as to why or how, and without the need to change anything at all, just a brief check-in with gentle and kind curiosity. And with your next breath, allowing yourself to notice how you're feeling physically. Just noticing any sensations throughout your body. Perhaps noticing where in your body you feel the emotions that are present for you. And again, noticing without judgment, without inquiry, and without the need to change or fix anything. And now with your next breath, shifting your attention to your thoughts. Just noticing the thoughts that are flowing through your mind. And noticing them without getting attached to any one thought in particular. Perhaps visualizing your thoughts as gentle...


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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