Some people claim they don’t have the time to practice meditation, but let’s be honest, these are the people who need it the most. While mindfulness can be 10 to 15 minutes, taking just one minute can help you clear your head and calm your mind. Let’s take a look below at one-minute mindfulness exercises to promote peace and happiness from within.
Sometimes the most helpful thing you can do during a busy, hectic day is to simply stop. Suppose you’ve been sitting at a computer or staring into a phone for long hours. In that case, 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 can do wonders. Try these exercises to get started:
Stretching can quickly become a play on visual meditation. This is something you can easily do, whether you’re at home or at work.
Simply stretch your body slowly and notice the tension easing from your body. Visualize the tension as an energy ball flowing out of your body, from your arms towards your head. Take a moment and focus on the visualization, then get back to work.
Loving Kindness Meditation
For just one minute, repeat and over again, “May I be happy, may I be well, may I be filled with kindness and peace.” You may be contemplating someone you know and like, or just sending love to all people. Just take the moment and fill your life with 60-seconds of loving-kindness.
Halt for one minute and pay consideration to your breathing. Just inhale and exhale the way you usually do and notice your breath. A couple of things will happen. First, this meditation helps you return to the present moment by simply focusing on your breath. Your body will also begin to relax. Conscious breathing helps to elicit the relaxation response in your body, which lets you calm yourself.
Mindful Tea or Coffee
Forget caffeine! Take a one-minute mindfulness cup of joy to start your day. This short meditation can be utilized with a cup of tea, coffee, or even simply water. Whenever you’re going to prepare this little treat, be fully present in the moment. Sense the smell, enjoy the preparation and feel the taste.
Rest your attention on different parts the body, starting with the top of your head and moving down toward your toes.
As you notice each one, focus your attention there and consciously relax that part of you. You should be able to do your scalp, eyes, cheeks, mouth, jaw, neck, shoulders, chest, arms, belly, and legs in a minute.
Did these one-minute meditations help you? Was there something I missed? If you’d like to learn more, please check out Deep Breathing Techniques for Relaxation. Also, be sure to subscribe to the Heart & Soul newsletter for more great tips straight to your inbox each Friday.