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Wind DownNoting


A short exercise in the technique of noting. Great for gaining perspective on thoughts and feelings.

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Tonight's wind down is a technique called noting. So when you're ready, let's begin. To begin with, just take a moment or two to get comfortable. Make sure you're nice and cool. Just starting with some nice, big, deep breaths. Breathing in through the nose and out through the mouth. And with the next out breath, allow the breath to return to its natural rhythm in and out through the nose. And just feeling the weight of the body pressing down into your bed. And in your own time, starting to count the breaths as they pass. One with the rise, two with the fall. Just up to a count of 10. When you got to 10, you can stop and start again at one. And remember, any time you get distracted, the moment you realize you're distracted by thought, simply note it. Thinking, and return to the breath. Or if a feeling arises, feeling, and return to the breath. That noting is very gentle, not harsh at all. Think of it like a feather. Just gently touching the surface of a crystal glass. I'm going to give you a few moments just to keep counting the breath and noting any thoughts and feelings that arise. That's great....


TypeWind Down
Duration3-5 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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