It’s mid-week and if your schedule has been anything like mine, you could do with at least one minute to take a nice, deep breath. Am I right?
For today’s Wednesday Wisdom, I bring you a wonderful one-minute meditation practice. Of course, the usual meditation involves focusing your full attention on your breath as it flows in and out of your body.
Thing is, the moment we hear the meditation most of us groan because we instantly assume it will take time and effort.
This one-minute meditation is a no-pressure but full of benefits practice you can do whenever you feel overwhelmed or want to come up for air from whatever you are crowded with.
Let’s do it!
What you need
- Your presence
- One minute
- A chair/something to sit on
How to do it
- Sit straight in your chair without actually resting your back—let your spine be self-supporting.
- Keep feet flat on the floor
- Close your eyes or just lower your gaze
- Focus your attention on your breathing
- Feel your breath as it flows in and out of your body
- Connect with the different sensations of each in-breath and out-breath
- Just observe the breath without expecting anything special to happen.
- Don’t alter your breathing in anyway—just breathe as you usually do.
- As you breathe, you’ll find your mind wandering
- When you notice this, bring your attention back to your breath.
- Do this gently without stressing over it, without judgment, without scolding yourself for letting your mind wander.
- Your mind will soon become calm, like a still pond. (or maybe not)
- Whatever you feel, let yourself feel it.
- If you achieve that sense of stillness, it may be momentary and that’s okay.
- If you feel annoyed, that may be momentary too. Let it be.
- A minute later, open your eyes slowly and take in your space—the room you are in.
You will feel better, calmer.
There is no rule that you must only do this for one minute. Feel free to extend your time.
And for little more happiness, try the Instant Detox, too!
Wednesday Wisdom is a series with short bursts of easy-to-consume wisdom in the form of stories, quotes, anecdotes, reflections, meditations and humor.