One Minute Meditation

In our busy schedules, people throw out this idea of meditating and I’m like, who has time to meditate? I can’t go to a mountain top for 3 days to just “be.”

I came up with 3 “easy” ways to fit meditation into my routine and I think it’s adaptable.

First, let’s get a base for what I expect from my one-minute meditation. It’s a minute where I don’t think about any bills that have to get paid, any food that needs to be bought or cooked, any errands that need to be run or any appointments I need to make. It’s a minute where I don’t think about what that lady said to me in the parking lot and what I should have said back, or how I should have reacted to something when I was 15, or how much I miss my dad or what I’m going to wear to that thing or how I need to get a new pair of shoes or if I made the right choice by buying my son an iPod or how I have to organize those papers spread all about on my kitchen table.

Got it? It’s 60 seconds where I let me brain not think about any of the “Stuff.”

1. In the shower, I stand with that nice warm to hot water hitting by shoulders and I take some deep breaths. I consciously breath into my feet, toes, heels, knees, etc.

By taking the simple action of letting each breath fill me with white light ( you can pick whichever color you want- I like white) and I exhale all the negative feelings I am subconsciously storing. I ask my body let go of anything that doesn’t serve me.

If you have another 60 seconds to spare, you can actually “check-in” with your

organs. How do you do that? I ask my organs, how they are, or even thank them.

How you doing, Spleen? Liver? Lungs? Skin, etc. Yes, it sounds weird, but it also

keeps me connected.

2. While Brushing Teeth, I take this minute to tell myself some good things I have

done. Things perhaps that only I know about, helping someone, leaving the last

cookie for my hubby, doing a good parent thing. I let myself be complimented by


3. Ok, you might need to work up to this one: While driving, I occupy my mind with all the things I am thankful for. (If you’re in more of a bumper-to-bumper type of environment, it can be a distraction from the folks that have more important things to do than use their blinker.)

Start with the basics, even when you are down-and-out, if you have health, food, a

good pillow. Sometimes when I felt at my lowest or loneliest, I would be thankful for music or being moved by a piece of art or book.

You can get a massage every day, but if your mind doesn’t get to rest, you won’t get the benefits. These mini meditations are absolutely interchangeable, but it’s something to jump start the journey. And remember, no pressure, the idea is to give yourself a break, so giving yourself a hard time for not meditating, defeats the purpose; you’ll find time when you find time. I set up an alarm on my phone until it became habitual.

If after weeks or months of doing these techniques, you’ve found you’re ready for

longer mediation time, then by all means, find a local studio or a retreat near you, or far away from you, and delve inward. If daily breaks has given you back some sanity, then keep it as is.

I’d love to hear if this has helped you!