Headspace_logo_svg
Try for freeTry for free
Mindful ActivityGently Settle the Mind

Gently Settle the Mind

In this grounding exercise, Dora shares a technique to help unwelcome thoughts gently float away.

Try 14 days free

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.

Try 14 days free
Better mental health starts with Headspace

When we're practicing the noting technique of just pausing and noticing which feelings and thoughts are present, it can be quite easy to get overwhelmed with just how many thoughts we're having. We might even be tempted to try and catch every single one of these thoughts, especially if they're anxious in nature. Once we notice them, we may also label them as being bad or unwelcome and want to get rid of them. But noting isn't about judging or getting rid of the thoughts. It's about gently noticing that they're there, that we're lost in thought, and letting them go. Think of it like a feather touching a balloon. Rather than trying to pop it, eventually it will float away on its own. So take a moment now to settle the mind, taking one or two deep breaths, in through the nose and out through the mouth, closing the eyes if you'd like, and noticing the breath and its natural rhythm. And as soon as you notice the mind has gotten distracted, lost in either thought or feeling, just gently noting it has, light as a feather, and then returning back to the breath again. And remember, the goal here is just to give ourselves a little space from our thoughts and to allow them to come and go as they please....

Details

TypeMindful Activity
Duration3 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.

    More about Andy
  • 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.

    More about Eve
  • 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.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • 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.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed

Science-backed

Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.

Rachel

UK

Member-Icon-01

Changing my thoughts has allowed me to change my life.

Davide

London

Member-Icon-04

The stress and loneliness courses … taught me how to comfort myself.

Alicia

Canada

Member-Icon-03

Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.

Keri

UK

Member-Icon-02

More to explore

Beginning Meditation

Explore-More-Icon-02

Reframe Stress and Relax

Explore-More-Icon-01

New and Popular

Explore-More-Icon-03

Becoming a Mindful Parent

Explore-More-Icon-04
    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice