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VideoThe Basics

The Basics

Learn the fundamentals, techniques, and benefits to meditation with our guided beginner’s course.

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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

(relaxing music rising) Hi there, it's Eve. I'm a Headspace meditation teacher, and I'm so glad you're here. Trust me, I know that starting meditation can feel like a lot, but I'm here to help. Not sure where to start? No surprises, we recommend the Basics. These 10 sessions really lay out the fundamentals, techniques, and benefits to meditation. You can choose to listen to any of our teachers, and you can begin your practice in as little as three minutes a day. In the Basics course, you'll learn the techniques of focused attention to help settle the mind. When we focus on an object like the breath, we're simply providing a stable point of reference to come back to. Body Scan, to connect mind and body. Imagine it like the light from a photocopier. As you scan downward, focus your attention on whichever part of the body the light is on. And one of my absolute favorites, Noting. When we're meditating and we realize the mind's wandered off, we pause and identify the nature of distraction. Having noted, there's a sense of having dealt with it. This exercise isn't about getting rid of thoughts, it's about getting comfortable with thoughts, learning how to view them with a little more perspective. And when we do this, we naturally find a place of calm. Don't worry if you miss a day or two, just pick up right where you left off. Some days, meditation will feel easy, on others, it might feel difficult. The trick is to gently stay with it, each time, no matter how it feels. Not only does our Basics course help you develop a foundation of mindfulness, the course itself has been shown to reduce stress and anxiety symptoms. So what are you waiting for? The Basics is a great course to help you build a foundation for your meditation practice, so take a breath and let's get started. (relaxing music)...


Duration2 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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Your lifelong guide to better mental health

Your lifelong guide to better mental health

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