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One Minute Meditation

What is it about?

Meditation is known to be a must-do well-being practice. It’s an incredibly powerful tool to manage stress and clear your mind from troublesome thoughts. However, it can seem time-consuming, or mysterious to beginners.
A simple and efficient way to discover meditation is the one-minute meditation technique. It requires nothing more than somewhere to sit.

Start by finding a good sitting position, straight, with both feet on the ground and set a timer to 1 minute. To ease isolation from outside stimulus, you can put some relaxing music (for example the most relaxing music).

Then lay your hands on your thighs or chair arms (palms up or down, it doesn’t matter) and close your eyes.

Start breathing slowly and deeply. Your belly should inflate when inhaling and deflate when exhaling (use the belly breathing technique). Take a one or two seconds break between breaths. A breathing cycle should take around 5-6 seconds. Concentrate on your breathing, on the slow movement of your chest and belly, and nothing else. A lot of parasite thoughts will pop, let them be, but don’t pay attention to them and they will vanish.

When the timer rings, open your eyes slowly and take one last deep breath. You should feel relaxed, less stressed and in a good mindset to go about your day!

Try to practice at least once a day. The more you do it, the easiest it is to clear your mind from parasite thoughts. You can also use this technique anytime you need to lower your stress level or regain focus!

Take action

  • Sit straight, both feet on the ground
  • Set a timer to 1 minute. If you don’t have a timer, you should stop after 10 breathing cycles
  • Lay your hands on your thighs
  • Close your eyes
  • Start breathing slowly and deeply (abdominal breathing)
  • Concentrate only on your breathing, don’t pay attention to parasite thoughts, let them vanish away
  • When the timer rings, slowly open your eyes and finish with one last deep breath.

Benefits

  • Lower stress level
  • Can be done anywhere
  • Quick and easy
  • Improve focus

Goals

  • One minute meditation every morning for 1 week
    LET'S GO
  • One minute meditation every morning for 2 week
    LET'S GO
  • One minute meditation every morning for 1 month
    LET'S GO
Showing 3 comments
  • kmoorthyd

    I used to meditate a lot. But couldn’t manage to do it consistently. Let me try this easier one for sometime.

    • Astronaute Team

      The great thing with the One-Minute Meditation technique is that it’s very easy to do and can be practiced almost anywhere. It’s one of our favorites here at Astronaute. Let us know how it works for you. We will be featuring more advanced meditation techniques very soon, stay tuned 😉

  • tikris

    Thanks a lot, wonderful way to step back!

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