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VideoOne Next Step

One Next Step

In the aftermath of a crisis, it can feel like we don't know what to do next. Sam shares guidance on taking small actions to get unstuck, and why no move is too small.

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Better mental health starts with Headspace

When a barrage of crises occur, it's natural to feel a sense of powerlessness. We may start to question if our efforts even matter. When difficult thoughts arise, we may feel the urge to get some distance from what's going on and even to escape by moving somewhere far away. We all wanna take wise action in moments like these, but it can be difficult to know what to do in the midst of a crisis that's beyond our control. Sometimes taking time away can be helpful but you don't have to fly across the globe to get some space. You can think of a place that feels supportive and calm, maybe a park, a favorite hiking spot, or somewhere else in nature. (waves crashing) Take the time you need to give your thoughts and feelings space to breathe, whether it's journaling, or meditating, or both. Taking time to name your feelings and observe and accept the urges, thoughts, and body sensations that are present allows you to clarify what wise action you wanna take. You may not be clear on your next best move but you can ask yourself, "What's one next step that I wanna take?" It may be spending more time in contemplation or solitude or maybe it's making a phone call to a good friend. Whatever it is, finding one next step renews our courage and hope, reminding us that we do have some control over how we respond to what's happening in the world. And now let's just remind ourselves that we're not alone in our experience. Many others are experiencing similar sensations, urges, and emotions. And let's offer ourselves some kind words and encouragement. You can repeat the following phrases silently to yourself or choose words of kindness that feel right for you. (soft whooshing) May I be with my feelings just as they are? (soft whooshing continues) May I be with any resistance that's present just as it is? (soft whooshing continues) May I soften toward my care and concern for the world? (soft whooshing continues) May all beings feel safe and at ease. (soft whooshing continues) Notice how your mind and body respond to these phrases of kindness and equanimity. Just being with whatever you're noticing just as it is. (soft whooshing continues) Take another slow deep breath, feeling your lungs and torso expand as you breathe in and release and relax as you exhale. (soft whooshing continues) And when you feel ready, just gently opening the eyes coming back to the space that you're in. (soft whooshing continues) So when we think of compassion, we may think of the tenderness, the softness that we feel toward ourselves and others in the midst of suffering. This tenderness can be balanced with what researcher, Kristin Neff, terms fierce compassion. This form of compassion encompasses our urge to protect what is valuable to us and provide safety and care for ourselves and others. It motivates us to take skillful action in the world to...


Duration6 min

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  • 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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