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Stress takes on many forms, especially when a day has felt particularly challenging. Nothing can change the circumstances, but this exercise teaches you how to notice what you’re holding onto and how to drop the preoccupying storyline, allowing you to reframe stressful situations.

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So just taking a moment, just getting comfortable, back straight, the eyes open, soft focus with the eyes. And just starting with a big, deep breath, breathing in through the nose and out through the mouth. And as you close the eyes, as you breathe out, just letting go, that feeling from stress or tension doesn't mean that the mind will immediately stop thinking about it. Just allow the mind to do its own thing. And as you just pause, feeling the weight of the body contact with the surface beneath you. Noticing how the body is breathing. And now, if you can just place your hand on your stomach or your chest, if you can't feel that movement. And just letting the mind do its own thing for a moment. Just gently focusing on that movement of breath. Of course the mind is going to wander off, wants your attention right now. The moment you realize that you got caught up in thinking, just gently noting it in the mind. "Oh yeah, I was thinking," and coming back to the breath again. It doesn't matter what the situation is, for this moment, just gently label it thinking, let it go and come back to the breath again. Again, notice the distraction, you label it. "Oh, yeah, thinking," and come back to the breath again. Giving the mind plenty of space, allowing those thoughts to play out, gently bringing the attention back to the body, back to the space around you, and gently opening your eyes when you're ready....


Duration3-10 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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Your lifelong guide to better mental health

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Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




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Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




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