Whether you are brand new to meditation or you simply have a busy schedule, it’s possible to fit a quick meditation practice into your chaotic day. If you can spare one minute every day for meditation, you can experience its benefits. Here’s how!
Find Your Meditation Space
Before you begin practicing meditation, even for a brief session that lasts less than a minute, you’ll need somewhere to do so. You don’t necessarily need an entire room with a door that you can shut, but it’s certainly useful to have a dedicated space in your home or office that you can use for contemplation and reflection.
Choose a location for meditation carefully, especially if you’re a beginner. Make sure you’ll be able to sit and relax, clear your mind of distractions, and that you won’t have to worry about anything in the environment—noises, scents, or other stimuli. This may be done on your bed, at the kitchen table, or on a cushion at your desk or in a small corner of the living room.
Find Your Posture
Posture can make or break meditation practice, especially if you are new to it. Without proper posture, you may become fatigued quickly and experience discomfort; this can make it difficult for your mind to focus on one thing.
A good way to find your ideal meditation posture is to sit cross-legged on the floor with a cushion underneath you, or simply sit in a chair if that’s more comfortable for you. The key is finding an upright position where you won’t be distracted by pain and will breathe easily and deeply throughout the entire session.
Know What You’ll Do With Your Hands
For the most part, your hands should be resting on your knees or thighs, palms up or facing down. You can also place them in your lap if you are sitting somewhere where this would be easier to accomplish. Or, rest one hand in your stomach area and let the other hand rest on top of it.
There’s no “wrong” way to position your hands during meditation practice, as long as you’re comfortable and relaxed.
Set Your Timer and Start Breathing
If at all possible, set an alarm on your phone or a timer that will sound after one minute. By this point, you should be ready to get started with your meditation practice.
Then close your eyes and focus on your breath. Let the first inhale be for a count of four seconds, hold the breath in your body for two, and exhale it for another six. Repeat this process until your alarm goes off after one minute.
As you breathe in and out, focus on feeling refreshed with each new inhale and release any mental or physical tension with your exhales. At this point, open your eyes, release your posture, and resume activities.
You can do this as many times a day as you’d like, even several times a day if it suits you. You may ultimately find that a shorter meditation practice is better for your busy lifestyle—in which case, one minute is perfect!
Or there are some days when you need to meditate for longer and your schedule allows it. Follow the same steps, but set your timer for 3 – 5 minutes and when that time is up, simply open your eyes.
This is a very short practice that is going to help focus on your breathing more than anything else. However, you can use this technique for more than just breathing.
If you want to fly through your list of things to do, but you know it’s something that needs to get done before the day is over, try meditating on each item as a separate task and go through them one at a time.
Practicing meditation takes time to become truly effective. It’s a habit much like anything else you want to learn, so if you’re just starting out, don’t worry if at first your practice is brief or seems ineffectual.
If you are attending an established class or have a training guide, follow the instructions you’re given exactly. If not, it’s okay to try things on your own and see what works best for you.
As long as you are doing something each day, whether it’s for one minute or twenty, you are strengthening your ability to concentrate on certain aspects of life. And like any new skill, the more you practice, the better you will become. So start small but steady, and find your own rhythm for daily meditation that works best with your lifestyle.
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