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MeditationQuiet Your Mind

Quiet Your Mind

You have everything you need in your breath. Use it to calm yourself in moments of stress or energize yourself to focus better. Practice with today's meditation.

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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

Our breath is naturally on autopilot most of the time. But it actually changes and moves with us according to how we feel. Those moments you're anxious or stressed, notice what it does to your breathing. Maybe it sits tight in your chest or quickens in pace. When you're relaxed, your breath is probably flowing more smoothly. The truth is, our breath changes with how we feel. And instead of having it simply react to how we're feeling, we can use it to shift how we're feeling. Deep breaths slow down our nervous system. They're like hitting the brakes when we're in fight or flight mode. So let's start this day out with a meditation that explores how you're feeling and what your breath can offer you. Start by getting in a comfortable position. Loosen your jaw. Roll your shoulders to the back and front. Stretch your neck from one side to another and back to center. Feel yourself sink down into whatever you're making contact with, your body melting with ease. Take a long deep breath in and out. Softly close your eyes. This is a three-minute exercise, and the first minute will be spent reflecting. Ask yourself, "How am I doing right now?" Notice the thoughts, feelings, and sensations that arise within you as you answer this question. Try to label your emotions or notice when your mind drifts, and always bring it back to that question. I'll give you one minute. Great job. Just giving yourself that time to clear your head and check in with yourself is a great boost for your day. Now, let's spend a minute focusing on what your breath is doing. With your eyes still closed, just bring all your awareness to the breath. Feel it move in and out. Notice where it's going within you. Notice the different parts of it. I'll give you time. When you lose focus, that's okay. Just come back to your breath. Amazing. Now, we're going to keep the attention on our breath, but instead of noticing what it does within us, we're going to pay attention to how it affects us. In your reflection, maybe you noticed a thought or feeling that needed some comfort or maybe a part of your body is tense. Imagine directing your breath there. Feel the way your breath actually helps heal the rest of your body. And when you lose focus, again, that's okay. Just bring it back to your breath. It's always here for you. Great. And bring the attention back to my voice, back to this present moment. Take a long deep inhale in and out. If it's available to you, bring your arms out wide into a T shape. And then slowly wrap them around your torso for a self-hug. Say to yourself with love, "My breath is here for me. My breath is here for me." The more you can find quiet space with your thoughts like this, the easier it is to keep a...


Duration9 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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