5 One Minute Meditations For Mindfulness

5 One Minute Meditations For Mindfulness

5 One Minute Meditations For Mindfulness


Meditation is good for the mind, body, and soul but not everyone is able to set aside 20-30 minutes during the day for a full meditation routine or session. Other people think that mediation is too complicated therefore they won’t even bother giving it a try. However, most have us have one minute here and there throughout the day to ourselves. It doesn’t matter if it’s just upon waking, going to bed, in the shower, or preparing your coffee. You can even be stuck at a red light.

Today, I have some amazing one-minute meditations for you to try. They are even great for beginners and are so simple that anyone could master these! They will help relax your mind and body. It can also be very beneficial for stress and anxiety reduction. Try to give all five meditations a try!

5. Match Your Inhales & Exhales

Take in a deep breath and count how many seconds you breathe in for. Try to match your exhales with the same count. On average, most people can count to 3,4 or 5.

Example:

  • Inhale… 1, 2, 3
  • Exhale… 1, 2, 3
  • Inhale… 1, 2, 3
  • Exhale… 1, 2, 3…

Count to whatever is comfortable for you. Repeat for one minute. Try setting a timer so that you are focused on your breathing and not on how long you have been doing this meditation for.

4. Count Your Breaths

As you inhale and exhale count each breath silently all the way up to 10. Repeat three times.

Example:

  • Inhale… 1
  • Exhale… 2
  • Inhale… 3
  • Exhale… 4
  • Inhale… 5

3. Do A Body Scan & Relax The Your Body

Put your attention on different parts of your body. Work from the top of your head all the way to your toes. As you take notice of each body part, consciously relax that part. You can even think of it just being relaxed and letting go of all the stress and tension.

Example:

  • Relax my scalp
  • Relax my eyes
  • Relax my nose
  • Relax my cheeks
  • Relax my mouth
  • Relax my neck

It should take you about one minute to make it all the way to your toes. If it takes a bit longer, try not to worry about and go at your own pace.

2. The “Sweet 16”

Inhale for a silent count of 4 seconds, hold for 4, exhale for 4, and hold the exhale for 4. Repeat this breathing exercise three times.

Example:

  • Inhale… 1, 2, 3, 4
  • Hold… 1, 2, 3, 4
  • Exhale… 1, 2, 3, 4
  • Hold… 1, 2, 3, 4

1. Practice Belly Breathing

Place your hand on your belly so you will be able to feel it expanding like a balloon. Take in a deep breath as if you were blowing up a balloon and really feel your belly expanding. Hold that breath for a moment and then slowly exhale. Let the air out as if you were letting the air out of a balloon. Repeat this for one minute.

 

Image Credit: Pixabay

 

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Categories: Anxiety, Featured, Health & Wellness, Mental Health, Samantha Steiner, Tips & Techniques

Tags: , , , , , , , , , , , , , , ,

3 replies

  1. those are all good! thanks for sharing!

    Like

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