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MeditationWork Crisis SOS

Work Crisis SOS

Sometimes, work can get the best of us. Step away from the situation and calm frustrated feelings with this short SOS meditation.

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Better mental health starts with Headspace

Hi. Okay, so you've hit the pause button in your day. Things might be feeling overwhelming and stressful and you just need a time out. We're going to take the next few minutes to slow the breathing down and to give you some space to step back. Whatever the situation is, you're going to be much better able to handle it if you can bring a sense of calm, focused attention to it by actually being in the present moment. When we feel this way, we're often so far ahead into the future, thinking about awful outcomes, that we're not actually able to find any solutions. So this moment is for you. Sitting in your chair or a place where you will feel nice and comfortable, just take a deep breath in through your nose and out through your mouth. Another deep breath in through your nose and out through your mouth and just returning your breath to normal in and out through the nose. You can close your eyes if that's comfortable to do so. And just take a moment to connect with your body. Notice the physical sensations as it presses down into the seat. And now just resting, placing your attention on your breath. Notice where in your body you feel that movement. It might be towards your shoulders, your chest, or maybe it's down towards your stomach but just noticing where in your body you feel that movement. Staying with the breath. Nice long, slow breath. In this moment, there is nothing to do. We're here together, present in this moment, following each in-breath, each out-breath, just allowing thoughts to come and go. Each time you get caught up in thinking, just letting it go, coming back to the breath. And just for a moment, letting go of any focus on the breath. Just allow your mind to rest in that space. And you can open your eyes if you had them closed, and just taking a moment to notice how you feel, if your breathing has shifted. I know this won't change any difficult situations, but it can help you to pause and to be kind to yourself and your mind for a few minutes, and hopefully you are better able to deal with whatever you might be facing, knowing that this feeling won't last forever....


Duration5 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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