A one minute meditation is any practice you’ll be able to do in 60 seconds or less to calm your mind, connect inward, and pull yourself into present awareness. These short meditations enable you incorporate reflection into busy days — especially once you feel too overwhelmed for longer sessions.
In a great world, we’d all have time for lengthy meditations, journaling, walks in nature, and paying full attention to every moment. Wouldn’t that be wonderful!
But real life is commonly too full and fast-paced for that. Many struggle to create space for stillness.
That’s why having tools like these quick meditations and one-minute mindfulness exercises matters: it’s a group of easy, accessible practices like mindful respiration. For individuals who incessantly can’t fit meditation in, incorporating tiny breaks for centering could also be just the answer.
Even one mindful minute can provide respite, helping halt escalating stress. Over time, these small infusions of peace add up, nurturing calm and wisdom. By briefly resting the senses, a refreshing perspective emerges, clarifying priorities for the hours ahead.
15 One Minute Meditations
These 15 one minute meditation scripts will enable you quickly reset your nervous system. The goal is that they’re short enough to recollect once you’re out and about- remember, you’ll be able to do these meditations any time, anywhere.
You can even use the videos on this list to guide you.
1. Body Scan Meditation
Find a cushty seat, allowing your body to loosen up and eyes to softly close.
Bring warm awareness first to the crown of your head, then let it trickle slowly over your scalp and face. Scan downward through the neck, shoulders, back and chest, noticing any sensations without judgment. Move down through the belly, hips, legs all of the strategy to the toes.
If tension arises, direct an extended, soothing exhale right to that spot.
2. Breath-counting Meditation
Settle into an upright, stable posture, spine lengthened.
Allow your eyes to softly close and switch attention inward to your breath. Silently count each full inhalation and exhalation from one to 5. At first of the subsequent breath cycle, begin again at one. For those who lose track, simply start over without self-judgment.
Ride each inhale and exhale with focused, caring attention for one minute.
3. Visualization Meditation
Find a cushty seat, allowing your body to loosen up and eyes to softly close.
Picture yourself walking slowly through an attractive, tranquil forest. Hear soothing natural sounds around you – a woodpecker tapping, leaves rustling, a distant stream gurgling. Inhale the fresh woody scents, reach out to the touch soft mosses, gentle flowers and textured bark.
Allow each sense to totally immerse for one minute.
4. Loving-kindness meditation
Settle right into a relaxed, upright pose.
As you inhale, silently say to yourself: “.” On the exhale, extend this wish outward: “.”
Repeat this cycle, envisioning waves of compassion flowing out of your heart to all beings who struggle, for one minute.
5. Gratitude meditation
Come right into a posture of receptivity, spine lengthened, allowing your eyes to softly close.
Recall to mind something arising on this moment for which you’re feeling grateful – possibly a sound, scent or easy pleasure. Allow the uplifting energy of gratitude for these small gifts sustaining your life to swell inside for one minute.
Send thankfulness out into the world.
6. Senses Meditation
Find a cushty seat, loosen up your gaze, and lift attention to your senses.
Notice a subtle exterior sound, scent, sight, taste or touch just because it is without judgment.
Consciously loosen up into pure statement for one minute, letting stimuli simply come and go of their very own accord.
7. Self-Compassion Meditation
Sit comfortably with eyes closed and breathe slowly.
Place one hand gently in your heart center, feeling its radiant warmth. Send yourself kind, caring words as if out of your closest, most understanding friend.
Receive this compassion into every cell. You deserve comfort.
8. Rest Meditation
Come right into a pose of natural comfort, allowing your senses to open.
With each long, slow exhalation consciously release any tension discovered within the body and mind. Scan systematically from the crown down through all muscles and organs, pouring out stress until your whole being is soaked in calm leisure.
9. Stress Relief Meditation
Sit comfortably, close your eyes, and place your palms down onto thighs.
With each slow exhale, consciously scan and intentionally soothe any tension discovered in body and mind. Pour out tightness and drain away negative emotions until your whole being resonates with calm presence for one full minute.
10. Belly Respiratory
Sit or lie flat in a cushty way. Rest a hand in your lower abdomen.
On each long inhale, send breath deeply into the belly visualizing expansion. On each exhale feel the hand sink inwards, releasing all stress and busyness from the core.
11. Square Respiratory
Settle into an upright, stable pose and breathe out long and slow.
Inhale easily while counting 1,2,3,4 in your mind. Hold for a similar count. Exhale for a 4 count. Hold empty lungs for one more slow 4 count.
Repeat this square rhythm for one minute.
12. 4-7-8 Respiratory
Assume an upright posture.
Exhale completely through the mouth. Close lips and inhale slowly through the nose for a count of 4. Hold for 7. Exhale steadily for a count of 8.
Pause briefly before repeating for one full cycle over one minute.
13. Alternate Nostril
Sit along with your spine lengthened.
Exhale fully then gently press one nostril closed. Inhale easily through the open nostril for a 4 count. Close the open nostril, release the pressed one, exhale for 4 and inhale for 4 again.
Proceed alternating sides rhythmically for one minute.
14. Anchoring Meditation
Find a cushty seat and permit your eyes to softly close.
Bring full attention to the place where fingertips meet palms. Tune into subtle sensations of texture and pressure here.
Loosen up completely into feeling tone at these connected points until fully immersed in quiet statement.
15. Half Smile Meditation
Sit along with your spine lengthened and a high quality of joyous confidence.
Soften the eyes, loosen up smooth face muscles. Allow the slight upward turn of a fragile smile to emerge without effort, eyes and mouth each grinning. Receive this warmth into your being for one minute.
