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The One Minute Meditation!
By Ben | July 8, 2008
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Many of us just don’t have the time for hours of meditation.
There’s work, spouse, kids, bills, etc.
We can’t just toss all that out the window to sit at the feet of some obscure Guru on a faraway mountain.
Most of us have a hard time freeing up just an hour a day.
So what can we do?
How can we still reap the benefits of meditation without sacrificing everything else in our life?
The answer is
Gradually introduce yourself to Meditation!
Gently bring this practice into your life. Once you start to get a feel for it, you can gradually deepen and broaden your practice.
Children don’t just start running one day. First they learn to crawl, then they learn to stand, then they learn cruising (walking along couches or other objects for balance), then they begin walking without support, and shortly thereafter, they begin running. It is also useful to note that they do all of this without self judgment! (no wonder they learn so quickly)
How can we do this with meditation?
The easiest way to gradually introduce meditation in your life is to use The One Minute Meditation!
- Find a quiet space. If you’re at work, excuse yourself to the restroom or some other quiet spot. If you are at home, make sure there will be no children, spouse, or pet interruptions… this shouldn’t be too difficult for just one minute
- Sit upright. Keep your spine relatively straight. If you like, you can imagine a string pulling up on the crown of your head, lengthening and straightening your spine
- Choose your object of focus for this meditation. Pick a single focus when you meditate. Some body sensation is usually easiest for beginning meditators, but you can choose anything you like. Some possibilities are the sensations in the belly during the breath, the sensations in the nose during the breath, the feelings in your feet, etc.
- Take a deep breath and allow yourself to relax. Let some relaxation flow through your body, then begin your one minute of focus. Some means of timing yourself will be very helpful (an unobtrusive alarm is nice). For the duration of the minute, hold your attention on the focus of the meditation. If anything else enters your mind, gently bring your awareness back to your focus
- After 60 seconds, you’re done!
Once you have a little practice with this, you will notice your ability to concentrate improving. If you like, you can begin to extend the meditation. You can also increase the number of meditations you perform during the day. If you are really bold, you can increase both. The Silva Method encourages students to work their way up to meditating 3 times a day for 15 minutes. Some students take it even further than this.
There is no need to worry about that, though. For now, just start with the One Minute Meditation…
keep smiling,
ben
Topics: -relaxation techniques, -A Bit of Zen..., Change Your Neurology - Extreme, Change Your Neurology - Mundane |
