One Minute Meditation is
A Good Practice!
The one minute meditation is all that one can do in the beginning. Just the word "meditation" may stress you into saying, "but I don't have time." Everyone is stressed-out due to their rushed lifestyle in trying to achieve and to do as much as possible. Learning to meditate can be overwhelming, especially if you try to do 20 minutes the first time. Just as a baby learns to walk and talk by baby steps, we need to do the same thing when we meditate. If we had learned to still our mind as children in school most of us would not have the problems and stress that we have today. We are taught from childhood, at least I was, to work hard, make lots of money, and to achieve. In my case, I learned from my mother how to be a workaholic. Back to meditation…I found it stressful when I started because I was trying too hard to concentrate on not thinking for 20 minutes. Plus the position that I was in was uncomfortable and gave me pain in my lower back and legs. That was too stressful.
Relaxing Method of Meditation
Many years later, I finally met a yoga teacher who also taught meditation and whose methods were relaxing. We were also taught to go at our own pace which is very important. When doing any exercise, do not compare yourself with anyone else. Listen and respect your own body.You can do the one minute meditation anywhere, although being in a relaxed setting with meditation music in the background helps. In the beginning, use a stopwatch. You will be amazed how quickly, one minute goes by. During the meditation, do it in any position you feel comfortable, then close your eyes and breathe through your nose. You can breathe much more deeply when you breathe through your nose rather than your mouth. As you breathe in, concentrate on the air coming into your nose. Feel the sensation of air going through your nostrils and into your diaphragm. Listen to the sound of the air as it passes through your nostrils. Place your hand on the middle of the solar plexus area of your body and feel the rise and fall of air coming in and out of your diaphragm.
Feel the Sensations in Your Body
Put your attention into all of the sensations of your body as you breathe into your nostrils. Feel how your body is feeling. We are so used to using our minds all day long that we rarely put our attention into our body. Besides silencing the mind, meditation helps you to focus on your physical body and your sensations. Keep breathing in and out deeply 8 to 10 times. This depends on how fast or slowly you breathe. You can count to eight on the intake of air, then eight counts letting your breath out. I use about one second for each count. The important part of this exercise is to breathe evenly in and out. Then you are done. That’s it, your one minute meditation is finished. If you focus on only your breathing and how your body is feeling, it’s over before you know it, and you will want to continue. But one minute is enough. During your day, you can take as many times as you want to do this little exercise. I am sure you will find little pockets of time where you can fit this relaxing exercise into your schedule. Try and do this exercise every day for a week. You may find that afterwards, your one minute meditation easily falls into more minutes. But don’t pressure yourself to do more. Take you time and go within to feel your body – that is the key. If you are up to it, read how you can
meditate
while doing an activity that you enjoy. For healing a particular are of your body do the
color therapy meditation
kindness meditation
walking meditation
Return to benefits of meditation
Return to most powerful meditation
Return from one minute meditation to spiritual meditation
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