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Shortly after I became a department leader at the university where I was a professor, I was given a complex and daunting task. As the days went by and my to-do list got longer and longer, I went from being the first one in the office in the morning to the last one leaving at night.
As I began to feel more and more overwhelmed, the stiffness and pain in my muscles seemed to bind me. My legs and back hurt. I felt as if I was reeling. After seeing a doctor, it was discovered that the cause of my physical ailments was work-related stress.
It’s enough that stress is a silent intruder that can wreak havoc on our mental and physical health, worsening existing conditions such as high blood pressure and asthma, and even creating new problems. Documented.
“Meditate,” the doctor advised.
I had no formal training in meditation. However, I was familiar with Savasana from my yoga practice. My personal trainer once told me: He says, “Be sure to do savasana at the end of your workout. This will relax your muscles and double the value of your workout.”
I couldn’t just roll out my yoga mat in the office. But one afternoon, distraught by the constant demands throughout the day, I found myself drained and out of breath. Unable to move on, I put down my pen, closed my eyes, and laid my palms flat on the table.
As I surrendered to the feeling of helplessness, the rhythm of silence crept into me second by second. My body relaxed and the tension melted away. Within a minute, I felt amazingly myself and ready for the challenges ahead. Unintentionally, I stumbled upon the shortest, yet most energizing meditation session of my life.
Benefits of 1 minute meditation
The physical and emotional benefits of even short meditation sessions are supported by scientific research from Harvard Medical School, the Cleveland Clinic, the University of California, Berkeley, and other research institutions. The findings suggest that small amounts of meditation can promote psychological and emotional balance.
Even the Mayo Clinic recommends “a few minutes of meditation” as a simple and quick treatment to relieve anxiety and “regain some peace.” The habit of sitting quietly can help you relax, feel more positive and tolerant, and perhaps even find some inner calm. It not only helps you relax your mind, but also your body. In fact, all meditation begins in some sense with “letting go” of the body.
Motivational speaker Brahm Kumari Shivani, also known as Sister Shivani, calls a one-minute meditation “traffic control,” and it can provide a moment of respite from the chaos of the day. Just one minute of him can quiet the mental noise in your head and energize yourself at the same time.
Close your eyes, quietly observe your body, and relax each muscle. This physical act helps you distance yourself from previous overwhelming moments. By doing so, you can free your mind from distractions that cause stress and worry. As a result, the experience of the moment is enhanced, rather than worrying about one’s perception of something that has happened in the past or might happen in the future.
Then repeat that meditation every day, or every time you wake up or work.
How to practice 1 minute meditation
There may be challenges when practicing 1-minute meditation for the first time. At first, you may have a hard time telling yourself to try it or getting distracted by your thoughts. Are you okay. Like everything in life, these sessions require practice. Everyone responds differently to meditation. Some people feel anxious while meditating, while others relax in the space. Don’t judge yourself.
Set a timer and take that one minute to pause work or other tasks and take a moment to look within. You can try out various of his 1-minute meditation techniques to see what works for you. I practice his one-minute meditation every hour throughout his day. Below are some of the different techniques I find helpful.
*Please take a deep breath for 1 minute.
* Focus on your nose and observe your breathing
*Please chant your favorite mantra (one word is fine)
*Recite positive affirmations to uplift your spirit
*Pray to your higher power
* Please sit silently for 1 minute
* Silence can lead you to self-discovery
*Visualize calming images of yourself
In just 60 seconds, you can unleash calmness and resilience. It looks different for everyone, so resist the temptation to compare your practice to that of others. As a daily or hourly habit, he believes that regularly practicing one minute of meditation can help you develop a rested mindset and a healthier relationship with all aspects of life. Please rest.
About contributors
Viney Kirpal is a writer and former professor based in Pune, India. She practices meditation regularly.
