How to do the One Minute Meditation
- You can do this meditation sitting down, laying down or even standing up, which ever way you prefer is fine.
- Start your meditation by closing your eyes and taking a deep breath.
- Bring your focus to your body; feel it and notice any tension you are holding.
- Take another deep breath and as you exhale, let all tension go.
- Now take some time to reflect on: what are you feeling?; tone of your inner dialogue; the quality of your interactions with others; how does you heart feel? Open? Closed? And where has your focus been?
- Now this it the important part. The way you observe will make all the difference in you succeeding or not. The key is: Just observe it, do not judge any of it as good or bad. ( see quote from Gourasana below)
- Whenever you feel ready: Take another deep breath and focus on what is most important for you to focus on as you are completing your meditation.
“You must begin a careful observation
of all that you do and all that you
Do not judge it.
Do not say this is good or this is bad.
You simply observe it.
Notice how it changes your consciousness.
If you will approach your difficulties
then what you really desire will grow
and what you do not desire will
- For a life altering effect do this meditation several times a day, and for sure upon waking up in the morning and just before going to sleep.
- To support your schedule you can use your phone to ring at the times you want to take this minute and meditate.
Suggestions and ideas of fellow meditators
I stretch my body and jawn really deeply and it helps me to get the
most out of the minute of meditating. Claus P. Nürnberg, Germany
I like to write down what I feel, think of and what I see is
happening with my interactions with people. I take my journal with all
my notes then home and contemplate them in the evening as a completion
of the day just before I go to bed. Then I set my intention for the next
day in my heart. I love how it keeps me on my toes and I feel I am
truly growing from this. Karen B. Adelaide, Australia
I am a teacher and I do it 3 times a day with the kids in my class.
They love it and it is so easy to do as it is only one minute.
Afterwards 3 of my pupils share what they got in their meditation and I
am always amazed how much awareness is being shared in these moments. I
can feel the whole class room has calmed and moved into more focus from
doing these one minute meditations. Darren A. Atlanta, USA
At work I have hung up a sign saying: "Sometimes it only takes a
minute...". My collegues are asking about what this means and I share
with them the One Minute Meditation. 9 out of 10 say they want to
try it also. I believe it is changing our office. Soon I want to
introduce to the office that we start our meetings with just taking one
minute to focus like that. I hope they say yes. Caroline G. San Rafael, USA
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What Other Meditators Have Said
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