Committing to a daily meditation practice is the ultimate challenge. That’s why I love the idea of a one-minute mindfulness meditation–you can practice anywhere, anytime.
“To understand the immeasurable, the mind must be extraordinarily quiet, still.” – Jiddu Krishnamurti
Mindfulness is a way of tapping into the full power of the present moment. Our presence is our power.
At its core, mindfulness is…
- Being aware of what’s happening in the present moment without wishing it were different.
- Enjoying each good experience without the need to hold on when it changes.
- Feeling each bad experience without fearing it will always be this way.
When we’re in “observer mode” and are mindful of the moment, we can begin to truly understand who we are. Maintaining a meditation practice requires us to face the non-stop flow of thoughts. With approximately 70,000 thoughts floating around in our heads every day, it’s easy to see how challenging this can be. Yet it’s liberating to realize that we’re more than the thoughts we experience; we are the one experiencing those thoughts.
A One-Minute Mindfulness Meditation for Peace
Awareness refers to our fully present attention on a particular aspect of our existence (ex: words, thoughts, actions, nature, breath). This meditation focuses on the breath, but it can be applied to any aspect of your life.
Recognize your triggers. When you feel stress coming on, take 60 seconds and turn to this mindfulness meditation:
- Note the time. You can set an alarm. For the next 60 seconds your task is to focus all your attention on your breathing.
- Leave your eyes open and breathe normally.
- Note when your mind wanders off (because it will).
- Return your attention to your breath.
- Breathe in for five seconds. Notice how it feels to breathe in through the nostrils and feel your rib cage expand.
- Hold your breath for five seconds. Contemplate this in-between stage.
- Release your breath for five seconds. Exhale through the mouth.
- Repeat steps 4-7 for a full minute.
One minute can feel like an eternity. Give yourself credit for trying, because it usually takes a lot of practice (sometimes years) to master a single minute of alert, clear attention.
This one-minute mindfulness meditation has the capacity to completely reorganize your energy if you commit to it. Remember: you cannot fail at this exercise; you can just experience it.
Mindfulness in Action
If you prefer to focus on another aspect of your existence rather than your breath, you can! You can practice one minute of mindfulness in the car, at work, while eating, in a conversation, before you go to bed… anytime throughout the day.
Here are more ways you can practice a one-minute mindfulness meditation:
- Pay attention to one action for one minute, preferably something you do every day at the same time, like cutting your grapefruit in the morning or ironing your clothes.
- Focus on one moment, such as looking out the window at the falling leaves, rather than looking at your computer screen.
- Dwell in one feeling, sensing without judging. This can be a physical sensation, such as touching an object, or an emotional feeling.
Over time, you can gradually extend the duration of this exercise. One minute is a solid foundation to build from. Master the minute first.
Do you practice mindfulness or meditation? Are you willing to give this mindfulness meditation a try? How do you prevent stress or calm yourself down once stress has already hit? Please share your thoughts, stress-relief practices, positive habits, and any experiences with me in the comments.
Share this mindfulness meditation with someone who could use some peace and calm.
Free floral wreath graphic by We Lived Happily Ever After; lettering by Aim Happy.