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Mindful ActivityGently Settle the Mind

Gently Settle the Mind

In this grounding exercise, Dora shares a technique to help unwelcome thoughts gently float away.

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When we're practicing the noting technique of just pausing and noticing which feelings and thoughts are present, it can be quite easy to get overwhelmed with just how many thoughts we're having. We might even be tempted to try and catch every single one of these thoughts, especially if they're anxious in nature. Once we notice them, we may also label them as being bad or unwelcome and want to get rid of them. But noting isn't about judging or getting rid of the thoughts. It's about gently noticing that they're there, that we're lost in thought, and letting them go. Think of it like a feather touching a balloon. Rather than trying to pop it, eventually it will float away on its own. So take a moment now to settle the mind, taking one or two deep breaths, in through the nose and out through the mouth, closing the eyes if you'd like, and noticing the breath and its natural rhythm. And as soon as you notice the mind has gotten distracted, lost in either thought or feeling, just gently noting it has, light as a feather, and then returning back to the breath again. And remember, the goal here is just to give ourselves a little space from our thoughts and to allow them to come and go as they please....


TypeMindful Activity
Duration3 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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