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MeditationSports | Training

Sports | Training

Set a clear intention to help you get the most from your training session.

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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

Hi, and welcome to this training exercise. Now, there's no way we can get the very best from our body unless our mind is in the right place, so we need to find a way to leave behind all the inner chatter and find instead a place of focus, of attention and awareness. So take these next few moments just to ready yourself for the training session today. And just start off by finding a comfortable place to sit where you're not gonna be disturbed in the next 10 minutes. Sitting upright so you're focused but also relaxed in the body. Eyes open, a nice, soft focus. So not looking at any one particular thing, but just aware of the space around you. And when you're ready, just taking some nice, big, deep breaths, in through the nose and out through the mouth. And with the next out-breath, just gently closing the eyes, allowing the breath to return to its natural rhythm, in and out through the nose, as you just feel the weight of the body pressing down. And just take a moment to settle into the space around you. Just noticing the different sounds. Just becoming more familiar with the space, even though the eyes are closed right now. And as you sit there ahead of your training, just noticing how the body feels right now, whether there's a sense of lightness or heaviness, sense of energy or lethargy. Just noticing how the body feels, and just to help with that. Starting at the top of the head, just taking 30 seconds or so to scan down through the body, just to notice how the different parts of the body are feeling and if there are any particular areas of comfort or discomfort. And as you just start to become more familiar with those feelings in the body, more aware of what's being asked of the body, just starting to notice the movement of breath, that rising and falling sensation. So not changing the breath in any way, not trying to change the rhythm. Just noticing what the natural rhythm is and where you feel that movement of breath. If you can't feel anything, just gently placing your hand on your stomach. And as you continue to follow the breath, just starting to count the breaths as they pass if you find it helpful. Just one with a rising sensation, two with a falling sensation, and three and four, just to a count of 10. When you get to 10, you can stop and start again at one. And the breath's gonna be our focus in this exercise, but every time you realize the mind's wandered off, just want you to pause and be clear. Has it been distracted by thinking or by feeling? So mentally, you're just labeling or noting that. Yeah, thinking. Coming back to the breath, picking it up from the number you left off on. Oh yeah, feeling. Coming back to the breath. So...


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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