Semi-Guided

If you’re one of those people who prefers a balance between guided and unguided—sometimes with a voice leading you, sometimes not—this is the halfway house, encouraging you to sit that little bit longer in periods of silence. Set the time from anywhere 5 minutes or 2 hours as you ease the mind into this more advanced practice.

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So just taking a moment to get comfortable, and beginning with some deep breaths, in through the nose and out through the mouth. And closing the eyes now, as you just settle in to the sensations and sounds around you. And coming back to the body, just scanning from head to toe. Noticing the breath. And noticing the rhythm of the breath. And just counting the breaths as they pass. And when you realize the mind's wandered, just was coming back to the breath again. And now just letting go of any focus on the breath, letting the mind be free. And bringing the attention back to the body now. Feeling the contact, the weight of the body pressing down. Noticing the space around you, any sounds. And in your own time, when you feel ready, just gently opening the eyes again....

Details

TypeMeditation

Duration5-120 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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