Try for freeTry for free
MeditationOne Moment at a Time

One Moment at a Time

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

The mind can only be in one place at one time. It moves quickly. So it may appear otherwise. But if we're attentive, we'll find stillness in simply following the mind from one moment to the next. So for the rational mind, this can actually be quite a hard thing to accept. 'Cause the mind moves so quickly. But often we feel as though the mind can be in 100 places at once. But once we start to watch the mind, to observe the mind, to observe the way in which we pay attention, then there's a certain steadiness. No matter how busy the mind is. No matter how much is going on in our life. There's steadiness and a comfort that comes with simply observing one moment after the next. Some days it will feel as though that rhythm is very quick, as though the mind is moving quickly. Other times a little more slow. The truth is it doesn't matter. The point is to simply be present with the mind as it is, where it is, in this moment. And to let go of everything else. So just take a moment now to get comfortable. Gonna begin with the eyes open. And taking a deep breath, breathing in through the nose and out through the mouth. And as you breathe out, just gently closing the eyes. And in closing the eyes, becoming more aware of the physical senses. Noticing the sensation of weight, contact, pressing down. Noticing the different sounds around you. So just settling in to that space. And noticing how the body feels, where there's a sense of heaviness or lightness in the body. Now as you sit there, as you pause for a moment, just allow your attention to rest on the breath. That rising and falling sensation. Doesn't matter where you feel the movement. Just following the rising and falling sensation. You can place your hand on your stomach, if you find it easier. So every time the mind wanders off, realizing it's wandered, and just gently bringing the attention back again. That rising and falling sensation. And then just bringing the attention back now into the body, that feeling of contact, feeling of weight of the body pressing down. (indistinct) starting to notice the space around you again, any sounds, any smells. And then when you feel ready in your own time, 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.

    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


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.




Changing my thoughts has allowed me to change my life.




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




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




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • 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