Hey everyone, it's Dora here. I just want to let you know that we've launched a brand new

call and advice podcast called Dear Headspace. Each week the headspace teachers along with

some amazing new friends are answering your questions about relationships, work, life,

mindfulness, and just about everything else. It's so different from anything we've ever

created and we're so excited for you to hear it. Dear Headspace comes out every Tuesday

on the Headspace app and anywhere you listen to podcasts. Thanks for listening.

Hi there, it's Sam and welcome to Radio Headspace. Let's take a deep breath together before

we begin. So if you'd like you can close your eyes or just leave them open and take a

nice, slow, deep breath in through your nose and then slowly exhale through your nose.

And if your eyes are closed you can open them. So breathing is one of the easiest ways

that you can check in and take care of yourself. And I hope you've been taking really good

care of yourself lately. I've been quite busy but happily so, working on projects that

excite me and bring me a lot of joy and meaning to my life. But this means I've had to say

no to some offers that I usually have time for to teach mindfulness in schools to children.

And saying no can be difficult and can affect us not just emotionally but physically as

well. I want to try and experiment with you. I'm going to repeat two different words

and as I repeat them I want you to notice what you feel in your body and mind. Paying

as close attention as possible to how your body reacts to each word. All right and you

can do this with your eyes open or closed. Just listen and notice. No, no, no. Take a breath.

Yes. Yes. Yes. And one more slow breath just noticing the difference in sensations and

thoughts. If your eyes are closed you can open them. So I always find this little experiment

so interesting. I noticed this time as I said yes I started leaning forward. The muscles

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