Listen now

We’re often “caught up in our heads”, pushed and pulled by our thoughts. In mindfulness practice, we typically balance this thought-centered focus by directing awareness away from the head to the body and heart.

In this guided meditation, Sean Fargo invites us to take a different approach. We practice intentionally remaining in the headspace, observing sensation (versus thoughts) in and around the head with tenderness, care and a gentle awareness. 

Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.

Find hundreds more guided audio meditations or download 200 meditation scripts to expand your personal practice, or to share with others.

How is it possible to be aware of the head without being thought-centric? In this guided meditation, we’re reminded that the head is also part of the body. We are invited to relate to the head not merely as the source of our thoughts, as we often do, but as a rich source of sensation that is worthy of caring curiosity.

We are guided to relate to the head as we might relate to an arm, a leg, or any other body part. We are invited to connect to the brain as we would to the stomach, the lungs, or any other organ. Doing so can help us soften around the head and brain, allowing for more presence and ease.

As this meditation progresses, we are led to play with gently turning the corners of the mouth upwards, noticing what changes as we do so. This mini-smile reminds us that although the mind sends messages to the body, the body also sends messages to the mind. The simple act of smiling sends us a signal that we are safe, and that it is perfectly ok to let our guard down and feel joyful.

The mini-smile is not an attempt to force happiness, but simply a means of exploring the connection between movement and sensation in the head and the mind’s response. In this meditation, everything that arises is welcome. Sensation is not labeled as good or bad, right or wrong, but explored with a gentle awareness. 

Practice mindfulness of the headspace and other unique mindfulness body scans with the following free mindfulness resources:

Sean Fargo

About Sean Fargo:

Sean Fargo is a former Buddhist monk and the founder of Mindfulness Exercises. The online platform, which has shared free and premium mindfulness resources with over 3 million people worldwide, has now certified over 500 Mindfulness Teachers.

Sean is the lead instructor for the teacher training program, a unique self-paced approach which invites world-renowned mindfulness teachers to share their insights and experiences. Sean has taught mindfulness and meditation for corporations including Facebook, Google and Tesla and for health and government organizations, prisons and hospitals around the world.

Page 1 of 85
1 2 3 85

Related Episodes

Thinking Our Way to Health, with Ellen Langer and Sean Fargo
Loving-Kindness For A Loved One, A Meditation with Sean Fargo
The Tradition of Loving-Kindness, with Donald Rothberg
Page 1 of 85
1 2 3 85
>