Try for freeTry for free


The body might be physically at the beach or pool, but the mind can still be elsewhere. Try this exercise to lessen mental chatter so that you can arrive at your destination feeling relaxed, refreshed, and ready to embrace your vacation fully.

Try 14 days free

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.

Try 14 days free
Better mental health starts with Headspace

Hi, and welcome to the Headspace vacation exercise. So wherever you might be fortunate enough to be going on holiday, I think it's really important that when we leave we're in a place where we can actually be comfortable and enjoy the holiday. It's amazing how often even when we get to our destination that the mind is still tuning away. We might even spend the first few days of our holiday still thinking over many of the things from where we've just come. So knowing how to relax and unwind before we even get to our destination is a really useful thing. As always I'll lead you through this exercise and wherever you're going I hope we have a lovely time. So sitting comfortably we're gonna begin with the eyes open no matter what's being going on no matter where you're up to on your journey or preparing for your holiday. Just take a moment to pause. And we're gonna begin with a couple of big deep breaths breathing in through the nose and out through the mouth. As you breathe in, just an awareness of the chest expanding as the lungs fill with air. And of the muscles softening each time the body exhales. And as you breathe out each time, there's a sense of letting go of wherever you've just come from, letting go of any in a dialogue, any inner chatter about anything that's going on right now. And with the next out breath just closing the eyes, and feeling the body press down. That point of contact against the seat, the feet on the floor the hands and the arms on the leg. And just take a moment just to enjoy that feeling not having to do anything, Knowing that you've got some time and space ahead of you. Don't worry if lots of thoughts are still flying around just to allow the thoughts to come and go. Just the willingness to let them come and go. Just take a moment as well just to settle in to the space around you. May well be a different environment than you're used to. And just noticing the different sounds, different senses. And as you sit there just take a moment and notice how the body feels. There's a sense of excitement, perhaps in the body, there's of exhaustion, heaviness, lightness. Just getting a sense of how the body feels. And just gently scanning down from head to toe. Just noticing any areas that feel perhaps a little tense or tight in some way. But also the areas that feel very relaxed at ease. Just evenly scanning down towards the toes. And as you continue to scan down towards the toes, I'd like you to imagine that there's a steady stream of warm sunshine flowing down from above the head, into the body. Just how it warms the entire body. Bring a sense of space, sense of ease. The idea of melting away any tension, any discomfort,...


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.

    More about Andy
  • 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.

    More about Eve
  • 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.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • 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.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

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




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




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




Related to 'Vacation'


Course10-20 min

Discover a renewed sense of gratefulness for life.

More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice