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MeditationReflecting on Your Needs

Reflecting on Your Needs

Create a sense of awareness in the mind and body by asking yourself, “What do I need most right now?” Sit with and honor the feelings that arise.

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Better mental health starts with Headspace

Hi, and welcome to this practice of reflecting on our needs. As human beings we all have needs some greater than others. But we all have things that are truly important to us that protect our wellbeing and create a sense of safety. When we don't have our needs met, this can bring us to a place of frustration, anger and distress. Especially if we aren't sure of what it is that we are truly needing. With meditation as we sit still and create a sense of awareness and presence within the mind and body, we can gain clarity on what's really going on within us. In this practice as we allow the mind to express itself, we can be surprised with what arise. Maybe what we're needing in the moment is something as simple as a snack, a glass of water, or it could be something greater. So we'll be asking ourselves a reflection question and we're invited just to notice the body, how it responds and what arises. As we put our rational thinking mind to the side and connect to the wisdom of our bodies. We'll get a sense of what we're truly needing and work to build that courage and confidence to express our needs in real life. So take a moment just to get comfortable here and begin to settle in. We'll start the practice with our eyes open to a soft and gentle gaze, taking in our surroundings, noticing our space and creating that sense of safety wherever you are. Taking a few deep breaths inhaling in through the nose and exhaling out through the mouth. On the next exhale you can continue to keep the eyes open or close them, whatever feels right for you in this moment. And now just begin to notice your body as you breathe in and breathe out. Softening the eyebrows unclenching the jaw and releasing any tension or tightness in your shoulders. Noticing that slight curve or a bend in your spine, feet connecting to the floor. Really just getting comfortable here as comfortable as you can be. And see if you can notice any sensations present in the body. So maybe there's a bit of warmth, tightness, tension or heaviness. And as you notice, just continuing to breathe in and out, noticing the rising and falling of your chest and stomach with each breath in and each breath out. Just following the breath and its natural rhythm. Noticing if the breath is deep or shallow. And if it's helpful, you can take a few more of those deep breaths in through the nose and out through your mouth. And now just noticing and paying attention to how the body feels, noticing what arises and when the mind begins to wander, bringing it back to the question being asked. So asking yourself, what is it that you need the most right now? Just noticing and seeing what arises, allowing the mind to express itself. Something might appear...


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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