The Headspace Guide to: Mindfulness & Meditation

by Andy Puddicombe

Take10 – summary Getting ready: 1 Find a place to sit down comfortably, keeping a straight back. 2 Ensure you’ll be left undisturbed during your meditation (switch off your mobile). 3 Set the timer for 10 minutes. Checking-in: 1 Take 5 deep breaths, breathing in through the nose and out through the mouth and then gently close your eyes. 2 Focus on the physical sensation of the body on the chair and the feet on the floor. 3 Scan down through the body and notice which parts feel comfortable and relaxed, and which parts feel uncomfortable and tense. 4 Notice how you’re feeling – i.e. what sort of mood you’re in right now. Focusing the mind: 1 Notice where you feel the rising and falling sensation of the breath most strongly. 2 Notice how each breath feels, the rhythm of it – whether it’s long or short, deep or shallow, rough or smooth. 3 Gently count the breaths as you focus on the rising and falling sensation – 1 with the rise and 2 with the fall, upwards to a count of 10. 4 Repeat this cycle between 5 and 10 times, or for as long as you have time available. Finishing-off: 1 Let go of any focus at all, allowing the mind to be as busy or as still as it wants to be for about 20 seconds. 2 Bring the mind back to the sensation of the body on the chair and the feet on the floor. 3 Gently open your eyes and stand up when you feel ready.