Quick Stress Reduction With a 60 Second Meditation

Meditation has many noticeable benefits, not only to our minds, but to our bodies also. One of the most widely appreciated benefits is that meditation can be used for reducing stress. Unfortunately, this stress management benefit is often not taken advantage of by thos who need it most. Many stressed people are "short of time" (they think), which means that they dismiss meditation as too time consuming for them. That is particularly so of executive stress.

Time, though, need not be the slightest constraint in meditation if you accept that you may not be able to fit in a full meditation, but can do s 60 second meditation. There is nobody who can reasonably argue that they cannot spare 60 seconds in a day to meditate. While a minute does not allow the depth of benefit that a full meditation session can give, it can be enough to "recharge the batteries."

The 60 Second Meditation

The 60 second meditation is incredibly simple, and of course, short. There are no mantras to repeat, no candles to burn, no complicated yoga positions; although, if you feel the beneift, you may want to extend your meditations later and add some of the other facets of meditating. But for now, the one-minute meditation simply consists of taking three deep breaths.

This is how you can try the 60 second meditation:

Breathe in through your mouth, and then breathe instead through your nose. When you breathe through your mouth your chest will expand, while nose breathing expands your diaphragm and your abdomen instead. Breathing through your nose will cause the diaphragm to engage, bringing air much deeper into your lungs. This means that more oxygen is being delivered to your bloodstream and your organs, and this results in a greater level of relaxation.

All you need to do to engage in a successful 60 second meditation is to close your eyes, let your thoughts drift away, and take three slow, deliberate and deep breaths through your nose. While doing so, pay attention to your breathing as you inhale and exhale each breath, and note how much better you feel after having done so.

This meditation exercise will of course not take you into a deep contemplative state of mind, nor will it allow you to commune with your inner child. The one-minute meditation will, however, allow you to relax and recharge, making it a perfect exercise for whenever you feel stressed out or overwhelmed by the day. The beauty of the one-minute meditation is that it can be done virtually anywhere – at the office, at home, at lunchtime, or even in your car. This one-minute recharging session can definitely help you get through a busy and stressful day.

It is a good idea to make this one-minute meditation a regular ritual. Try doing the one-minute meditation first thing every morning, or right before bedtime. Performing this simple exercise upon waking can help you charge the batteries and get ready for the day, while doing it at nighttime can relax you and get you ready for a restful night’s sleep. Making a habit out of something healthy, like the one-minute meditation, is certainly better than making a habit out of something harmful, like alcohol or cigarettes.

The one-minute meditation is perfect for those who feel they do not have time to meditate. This simple exercise can be used on its own, or combined with other, more sophisticated, meditation techniques. Try it for a few days. You may be wondering how you ever got along without it.