One-Minute Meditations for When You Really Need a Minute
Some people claim that they just don’t have the time to practice mindfulness. These are the people who need mindfulness the most. While it’s a good idea to follow a longer practice that includes 10 to 15 minutes of deep breathing or meditation, taking just one minute can still help you calm your mind and clear your head. So this Monday, take a minute to destress with a one-minute meditation.
Sometimes the best thing you can do during a busy, hectic day is simply stop. If you’ve been sitting at a computer or staring into a phone, the action of looking away from your screen and physically moving from it can bring you clarity. Especially when you’re overwhelmed, taking just 60 seconds for a breath can do wonders.
In order to get the most out of your minute, follow a brief but effective meditation practice. You can do this in silence, or you can listen to one of the audio meditations below, which feature relaxing sounds timed to one minute. You can also set a 60-second timer on your phone — just remember to keep your device in your pocket for the duration of the meditation, so you won’t be tempted to look.
This Monday is a great day to just breathe! Here’s a simple exercise to start with, whether you choose to practice with music or in silence:
One Minute of Ocean Sounds [Download Here]
One Minute of Ambient Music [Download Here]
One Minute of Rain [Download Here]
- While standing or sitting (even leaning with your back against a wall is fine), be aware of your feet grounded on the floor. Close your eyes.
- Take a deep breath in, scanning your entire body up and down, from your toes to the top of your head, then back down again while breathing out.
- As you inhale and exhale, breath deep into your chest so your belly fills with the air. When exhaling, control the air as it leaves your lungs.
- Make breathing in and out your only responsibility. Listen to your breath as it goes in and out of your nose. Feel it as it fills your lungs. Control it as your lungs empty.
- Do this for one minute. At the end of the meditation, open your eyes.
And that’s it! Start a new one-minute meditation practice this Monday, and make time for it every day. Make it something to look forward to – your one quiet minute – and you’ll get to next Monday in a calmer state of mind.