One-Minute Meditations for When You Just Need a Minute

Many people claim that they just don’t have the time to spare a moment for mindfulness. These are the people who need to take that moment the most. While it’s a good idea to follow a practice that sets aside 10 to 15 minutes of deep breathing or meditation, taking just one minute can still help you calm your mind and clear your head. This Monday, take a minute to destress with some one-minute meditations.

Sometimes the best thing you can do during a busy, hectic day is simply stop. If you’ve been sitting at a computer or staring into a phone, the action of looking away from your screen and physically getting away from it can help you refresh your mind and clear your thoughts. If your desk phone has been ringing off the hook or you’ve been interacting with people face-to-face, it’s still possible to remove yourself from the action for 60 seconds to take a breath.

In order to get the most out of your minute, follow a brief but effective meditation practice. This can be done in silence or you can listen to one of the audio meditations we’ve made that feature relaxing sounds timed to one minute. You can also set a timer on your phone, just remember to keep your phone in your pocket for the duration of the meditation so you won’t be tempted to look.

One Minute of Ocean Sounds [Download Here]

One Minute of Ambient Music [Download Here]

One Minute of Rain [Download Here]

  1. While standing or sitting (even leaning with your back against a wall is fine), be aware of your feet grounded on the floor. Close your eyes.
  2. Take a deep breath in, tracking your entire body up and down, from your toes to the top of your head, then back down again while breathing out.
  3. As you inhale and exhale, breath deep into your chest so your belly fills with the air. When exhaling, control the air as it leaves your lungs.
  4. Make breathing in and out your only responsibility. Listen to your breath as it goes in and out of your nose. Feel it as it fills your lungs. Control it as your lungs empty.
  5. Do this for one minute. At the end of the meditation, open your eyes.

See how easy it is to just take a minute? Start a new minute-meditation practice this Monday and make time for it every day. Make it something to look forward to – your one quiet minute – and you can get to next Monday in a calmer state of mind!