One-Minute Meditations (for when you really need it!)

We all lead busy lives. It can be hard to carve out time for things you may think are extra, like meditation This is where these one-minute meditations come in. They are simple to follow, easy to practice and only take one minute!

Some of us claim that we don’t have the time to practice meditation. Is this you?! You probably need it the most!  I know for me, it can be hard to make time to do longer meditations of 10 minutes or more.  Getting into a meditation routine has been a really great way to clear my mind and get me ready for the day. I try and aim to practice in the morning once I get up, after brushing my teeth and before exercising. Sometimes I sit for 5 minutes, sometimes for 10, and sometimes all I have is time for a one-minute meditation.

You can do these one-minute meditations from anywhere:

• In the car waiting for kids? Meditate!
• At the park, watching your kids play? Close your eyes and breathe!
• Waiting in a line? Meditate!
• At the Doctor’s office? Follow a one-minute meditation
• Really, the list goes on and you can do this anywhere.

Sitting down and starting can be the hardest part. This is why I wrote these one-minute meditations, for when you need it the most!

The Benefits of Meditation:

Meditation is known to bring 

• cognitive enhancements
• reduce anxiety symptoms 
• and contribute to an overall sense of well-being (Nair et al., 2017). 

Does one-minute meditation really work?

Having a long term-meditation practice can bring neuroplastic changes in areas of your brain that are responsible for emotional regulation and cognitive control. Researchers have found that meditating for one minute (over a few months) can bring about those changes (Nair et al., 2017). This is pretty amazing and a great reason to start meditating.

Sometimes, all you have is one-minute. If your day is hectic or stressful, then the best thing to do is just simply stop. Taking a minute to breathe, can make a big difference on the rest of your day.

How to Practice: 

There are multiple ways to practice meditation. Get into a comfortable position. This could be seated in a cross-legged position on the floor, with or without your back against the wall. You can also sit in a comfortable position in a chair or sofa, just making sure you’re sitting upright and not slouching. Alternatively, you can also lay on your back. Sometimes this helps me feel more relaxed and fully supported. Just make sure you’re not falling asleep! 

Ideally, you would be meditating in a quiet setting. Set a 1 minute timer on your phone, but keep your device out of reach so you aren’t reaching for it or checking it every few seconds!

One-Minute Meditation Scripts:

To get you started, here are seven one-minute daily mindfulness meditation scripts that you can use help bring more attention and mindfulness to your day.  You can pick one, read it, and then sit with your eyes to try the meditation.

Attention to Breath

Find a comfortable seated position, close your eyes, and take a deep breath in. Exhale slowly, releasing any tension or stress. For the next minute, bring your full attention to your breath. Notice the sensation of the breath entering and leaving your body. Observe the rise and fall of your chest or the expansion and contraction of your abdomen. If your mind starts to wander, gently guide your focus back to the breath. Continue breathing and focusing on your breath for 1 minute, working your way up to 2-5 or even 10 minutes as you expand your practice. 

Full Body Scan

Sit comfortably with your eyes closed and take a few deep breaths. Bring your awareness to your body and, for the next minute, slowly scan through your body from head to toe. Start with your head, and move down to your jaw. Notice any areas of tension or discomfort and consciously release them.

You can open your mouth and make some Eee, Oooh and Aaah movements with your mouth to release any tension. Continue down your body thinking about your shoulders, chest, arms, hands, abdomen, hips, thighs, calves and feet. Tighten all of your muscles- squeeze your hands and feet as tight as you can , and then release your body feeling it relax. Pay attention to any sensations or feelings that arise in different parts of your body without judgment.

Allow your body to relax and become fully present in this moment. Continue breathing and focusing on breath for 1 minute, working your way up to 2-5 or even 10 minutes as you expand your practice. 

Grateful Heart Meditation

Take a comfortable seated position, close your eyes, and take a deep breath. You can place your hands on your heart if you wish.  As you exhale, bring to mind something or someone you feel grateful for. Allow that feeling of gratitude to fill your heart and mind. For the next one minute, focus on all the things you appreciate in your life. Take a moment to silently express gratitude for each of them. Let the feeling of gratitude expand and radiate throughout your entire being. Continue breathing and focusing on breath and gratitude working your way up to 2-5 or even 10 minutes as you expand your practice. 

One-minute Loving-Kindness Meditation

Sit comfortably and take a few long inhales and exhales. Gently close your eyes and think of someone in your life that you love deeply and unconditionally. Visualize their face and hold them in your mind’s eye. For the next minute, silently repeat this phrase:

“May you be Happy. May you be Healthy. May you be Safe. May you feel Loved, May you be at Peace.”

Allow these loving intentions to flow from your heart to theirs, wishing them well-being and happiness. Continue breathing and focusing on breath and this love for 1 minute, working your way up to 2-5 or even 10 minutes as you expand your practice. If you’d like to learn more about Loving Kindness, you can read my longer post on Loving Kindness Meditation Here. 

Senses Meditation 

Sit comfortably and take a few long inhales and exhales. Roll your shoulders away from your ears. Bring your attention inwards. For the next few minutes, focus on your senses. Your sense of touch, smell, hearing, touch and sight. Take a deep breath in and out. Notice the sounds around you, the smells in the air, the sensations of touch on your skin, and any tastes in your mouth. Allow yourself to fully experience the present moment through your senses, without judgment or analysis. Continue breathing and focusing on breath and this love for 1 minute, working your way up to 2-5 or even 10 minutes as you expand your practice. 

Mindful Walking

Find a safe and quiet space where you can walk in a straight line for a minute. Start walking slowly and with intention. Pay attention to the sensation of your feet touching the ground, the movement of your legs, and the subtle shifts in your body as you walk. If your mind starts to wander, gently bring your focus back to the physical sensations of walking. Be fully present in each step you take. Continue breathing and focusing on breath and walking for 1 minute, working your way up to 2-5 or even 10 minutes as you expand your practice. Another way to practice would be to take your walk outside. Read up on the benefits of mindful walking for kids and adults here. 

Self-Compassion Meditation

Sit comfortably, close your eyes, and take a deep breath. As you exhale, bring your attention to yourself and your inner experience. For the next minute, offer yourself words of compassion and understanding. You may repeat the following: “May I be kind to myself. May I be patient with myself. May I accept myself as I am.” Embrace yourself with love and acceptance, acknowledging that you are worthy of compassion and care.

I hope you get a chance to try these one-minute meditations. I would love to hear how they went for you. Let me know in the comments!

Try meditating while in Legs up the Wall Pose. Learn more about that here.

Reference

Nair, A.J., Sasiddharan, A., John, J.P., Mehrotra, S, Kutty, B.M. (2017). Just a minute meditation: Rapid voluntary conscious state shifts in long term meditators. Science Direct, 53, 176-184.