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MeditationSet Boundaries Around The News

Set Boundaries Around The News

It feels good to be up-to-date on the latest news, but there are negative effects of scrolling too often. Tiffany explains how to set boundaries and shows you a meditation you can use whenever you need to check in with yourself.

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Better mental health starts with Headspace

In this climate of uncertainty we're in, it's natural to want to stay up-to-date on what's going on in the world. And it's easy to feel like the more I know, the better equipped I am to handle whatever comes next. But endlessly scrolling the news can really affect how we feel. We might get overwhelmed by the amount of headlines or feel discouraged by their negativity or feel just plain confused. There are so many different sources and lots of misinformation out there. So first, just remember that you're doing your best. You're doing your part for yourself and your community by staying informed, but you can balance that by caring for your mental health too. It's all about checking in with how you're feeling along the way. When I scroll for a little bit too long, I know I start to feel anxious and panicky, but I choose to see that as a gift my body is giving me. It's letting me know that I'm ready to log off. And those moments when it feels like too much, we can always take some deep breaths and reflect on what we need, or we can ground ourselves in a short meditation like this one. Take a deep breath in and out. Give your arms a stretch way up and back down. Take another breath in and out. Find a comfy position. If you can, rest your arms on your lap, palms facing up. Lower your gaze or close your eyes all the way and take another deep breath in and out. Let your mind arrive in this moment. Notice how you're feeling. Try and name the main emotion that's coming up for you right now. Maybe you're feeling tired or nervous or fearful. Just recognize it without judgment. Allow yourself to just be in this space with this feeling without running away from it or trying to fix it. Let's sit with it for a moment. Notice where this feeling exists in your body. Maybe you have a tight stomach or shoulders. Maybe it's in your throat or in your jaw. Check in with your body and see where you're holding that feeling. Be gentle with yourself as you zoom in and breathe into that space where the feeling lives. Now, if you can, place one of your hands on your heart. Focus on the spot where your hand is meeting your heart center. Feel it's warmth. Now, offer yourself a message of compassion for what you're feeling. Maybe it's something like, "It's all going to be okay," or, "I'm grateful for this message you're sending me." Tell yourself whatever you feel is most helpful to you right now. And now, repeat after me silently to yourself. I can listen to what I need. I can listen to what I need. Thanks so much for being here. Remember, you've got this....


Duration5 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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