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MeditationWFH | Starting Your Day

WFH | Starting Your Day

Focus your mind and body to begin your day distraction-free.

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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. Welcome to Working from Home and Starting the day. So when we work from home, inevitably, there are a different set of distractions. There's not necessarily more or less, there are different set of distractions. We might find it hard to stay in one place for a long period of time. We might find it difficult to not be distracted by a particular form of entertainment or it might be right now our children or it might be the fridge. There are so many different places that our mind can go to when we're working from home. So this exercise is designed to sort of ground the mind, the body so that we're able to focus in a clearer way. Right now, whether you're lying down, whether you're sitting down, whatever's most comfortable, just make sure that you're not going to be physically distracted for the next few minutes. It doesn't matter if there's some noise in the background but just making sure you're not going to be physically distracted. And we're gonna begin with our eyes open and a nice, soft focus, just aware of the space around you. And just maintaining that soft focus, just taking a big deep breath, breathing in through the nose and out through the mouth. Just one more time, breathing in through the nose, and as you breathe out this time, allowing the eyes to close, allowing the body to sink down, the muscles to relax. And just taking a moment to let go of any sleepiness, to let go of any planning. Just bringing the mind into this moment right now. And using the opportunity to just check in with the body. Notice how the body feels this morning, any obvious sense of discomfort or comfort, any sense of heaviness or lightness in the body. And starting at the top of the head, just gently scanning down, just take 20 or 30 seconds just to scan down through the body. And if you notice any areas of discomfort rather than staying on that, just acknowledging it, letting it go and continuing on down through the body as you head down towards the toes. And just slowly starting to become more aware of the breath. So before we begin the exercise itself, just checking in with the breath. Notice if the body is breathing quickly, slowly, whether the breath is long or short this morning. So this is gonna be our focal point, the thing that we come back to when we realize you've been distracted. And this morning, we're going to use an exercise called noting. So this is something we're going to use now in the exercise and that you can use throughout your day today. So to begin with, as you begin to feel more comfortable, more familiar with that rhythm of breathing, just starting to count the breaths as they pass, so one with the rising sensation to the falling sensation And three, then four, just up to...


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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