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MeditationTime for Me

Time for Me

It’s easy to get lost in day-to-day responsibilities, but we all deserve a break for self-care. Take the next few minutes to nurture yourself.

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Better mental health starts with Headspace

Hi, it's Eve here. Welcome to this short guided exercise designed to give you a moment to yourself, because you and your wellbeing matters, and it can be really hard to make time for ourselves. There are always so many competing priorities, and that is especially true if we're taking care of others, whether that's as a parent or caring for an elderly or sick family member, or perhaps you just need to step back from work or to take a break from your studies. It is all too easy to get lost in all the obligations that we have, so my intention with this exercise is to help cultivate some space that is just for you. Your self-care time is just as important as everyone else's, and if you are taking time to nurture yourself, it means that you can then show up for those around you in a more meaningful and compassionate way. Okay, let's take a moment to get settled, whether you're sitting down or lying down, knowing that this time is for you. So allowing your shoulders to soften, the hands to just rest in your lap or down by your sides. Closing the eyes, if that feels right for you, or adopting a soft downward gaze. And taking a couple of nice, big, deep breaths, breathing in through the nose and then out through the mouth. And with each inhalation, that sense of breathing in space for yourself. And with each exhalation, that sense of letting go of whatever is not serving you. And allowing your breathing to return to its natural rate and rhythm in and out of the nose. Connecting in with the physical points of contact, the body pressing down into the seat, and perhaps offering the following kind phrase to yourself, and you can adapt it however you like. You deserve this time. You matter, and so does your well-being. It is if you are talking to a friend, being kind and gentle. So just taking a moment with that now. So guiding your attention to rest with the breath, just tracking the sensation of breathing and knowing that the mind will wander off, perhaps get caught up in the long to-do list, responsibilities. It's okay. We can meet it with kindness, even saying, "Thank you, but not right now," and coming back to the breath. So noticing when the mind wanders. "Thank you, but not right now," and gently coming back to the breath. So coming back to the physical points of contact, the body in the seat, that sense of being held and supported, perhaps noticing sounds around you. Opening the eyes, if you had them closed, and noticing how it feels to have given yourself five minutes, five minutes just for you to pause and to nurture the mind and body. And I invite you to take with you your kind phrase, perhaps putting it on a Post-It note or somewhere you can see it, to remind yourself...


Duration6 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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