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MeditationMotivation Boost

Motivation Boost

Practice staying in the present moment to make choices that move you toward your goals.

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Hi, welcome to today's meditation. So alongside giving the body a chance to rest and recover today, we're also gonna focus on motivation. So normally when we think about motivation we're thinking off to the future, and it's important that we have those future goals, it's important we have a sense of direction, but even more important is learning to be present because it's in being present, that we're able to carry out those actions that will allow us to get to where we wanna go. So today the focus is really very much about being present and we're gonna use a technique called noting, to allow us to realize a little bit quicker than usual perhaps when the mind is wandering off, to realize it, to let it go and to come back again. Now this will apply just as much to the meditation today as it will to your workouts as well. So this is something you can actually apply in your workouts to your workouts, so that you can be more present with your form and hopefully more present with the enjoyment of movement as well. So just take a moment to get comfortable. We're gonna start with our eyes open, a nice soft focus, just aware of the space around you. Let's taking some big, deep breaths, breathing in through the nose and out through the mouth. And with the next out breath, just gently closing the eyes. And just take a moment just to appreciate that feeling, having paused, being still. And just feeling the weight of the body pressing down against the seat, against the floor, the hands and the arms and the legs. Starting to notice how the body's feeling today. Noticing any areas of agitation, of restlessness. Just allowing them to be as they are not trying to change anything but just building a picture of how the body feels. Just gently scanning down through the body now. So just noticing in a bit more detail, how each part of the body feels. And at the same time, just beginning to notice the movement of breath in the body. That rising and falling sensation. So to begin with in a very general way just noticing where in the body you feel that movement. And then just starting to notice the rhythm of the breath. And whether the breaths is deep or shallow long or long or short term If you find that it helps you can just begin to silently count those breaths as they pass, as you feel that rising sensation, count one, falling sensation, two, and three and four, just up to a count of 10. And when you get to 10 and stop there and just start again at one. But just staying with that for a few seconds. And then what usually happens when we're following the breath in this way, is that the mind will wander off. Completely normal. Don't need to do anything about it, but...


Duration10 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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