Take10

Take10 minutes a day, for 10 days, to find out how a bit of Headspace makes all the difference. There's a new, guided meditation to follow each day, help with common stumbling blocks, a personalised progress tracker and unique downloads to help you get the most out of it.

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Step 1 Get Settled

Step 1Get Settled

A
Find a quiet space where you can relax.
B
Sit comfortably in a chair with your hands resting in your lap or on your knees. Keep your back straight – sitting at the front of the seat might help. Your neck should be relaxed, with your chin slightly tucked in.
Whether you're using a timer or following one of the Headspace guided MP3s, commit to practicing for the full time you've set aside whether you find the session easy or difficult.
 
 
Step 2 Breath Deeply

Step 2Breath Deeply

A
Defocus your eyes, gazing softly into the middle distance.
B
Take five deep, audible breaths, breathing in through the nose and out through the mouth.
C
On the last exhalation, allow your eyes to close.
 
 
Step 3 Check in

Step 3Check in

A
Take a few moments to settle into your body. Gently observe your posture, and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs.
B
Acknowledge your senses: notice anything you can smell, hear or taste, sensations of heat, cold or wind.
 
 
Step 4 Scan your body

Step 4Scan your body

A
Slowly turn your mind inwards.
B
Scan your body from head to toe, observing any tension or discomfort. Don't try to change what you find, simply take note of it. Scan again, although this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.
C
Now turn your awareness to your thoughts. Notice any thoughts that arise without attempting to alter them. Gently note your underlying mood, just becoming aware of what's there without judgment. If there's nothing obvious, that's fine, too.
 
 
Step 5 Observe the breath

Step 5Observe the breath

A
Bring your attention to your breathing. Don't make any effort to change it, just observe the rising and falling sensation that it creates in the body.
B
Notice where these sensations occur – be it your belly, your chest, your shoulders, or anywhere else.
C
For a few moments, focus on the quality of each breath, noting whether it's deep or shallow, long or short, fast or slow.
D
Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation,and so on, up to 10. Then start again at 1. While doing this, it's completely normal for thoughts to bubble up. You don't need to 'do' anything – just guide your attention back to the breath when you realise the mind has wandered off. If you can remember the number you'd counted up to and start again from there, or simply start from 1 again.
You'll probably be able to count to 10 quite a few more times than when you did the 10 minute exercise, but don't rush the breathing and just allow it to continue at its own pace and rhythm.
Continue until the timer sounds.
 
 
Step 6 Allow your mind to be free

Step 6Allow your mind to be free

A
Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans, or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.
 
 
Step 7 Prepare to finish

Step 7Prepare to finish

A
Become aware once more of the physical feelings: of the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap.
B
Notice anything you can hear, smell, taste or feel.
C
When you're ready, slowly open your eyes.
 
 
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