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One minute of meditation a day adds up to zen

yoga office mediation lotus pose working You don't need a mat and a yoga studio to meditate.
Credit: Blend Images

When people tell me they don’t have time to meditate, I reply, “Do you have time to feel like crap?” If you’re a busy person looking for meditative moments throughout your day, then follow these seven steps.

Tip 1: We all have a minute to spare.

One minute of every day spent in stillness can change your life. Commit to taking even just one minute a day, using it to silence your mind and calm your energy, and follow this breathing technique: Breathe in for 5 seconds, hold your breath for 5 seconds, release for 5 seconds, hold for 5 seconds.

Tip 2: Peace is in your pulse.

Meditation can be as simple as finding your pulse. This one is easy for meditation newbies. A great meditation for beginners is what I’ve nicknamed Peace Is in Your Pulse. It improves your concentration and brings calm to even the most scattered mind.

Begin by sitting comfortably cross-legged on the floor. Lightly close your eyes and focus on the space between your eyebrows (the third-eye point). The mantra is “sat nam” (which means “truth identified”).


The hand position (mudra) is simple. Place the four fingers of your right hand on your left wrist over your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip. On each beat of your pulse, mentally hear the sound of sat nam.

This meditation can be done anytime, anywhere, and you can experience great benefits in just one minute. Practice it daily to develop your intuition and calm your mind.

Tip 3: Peace begins with you!

This technique is a fantastic Kundalini meditation that’s fast, easy and effective.

Gently press your thumb against your other four fingers individually, and say one word: index finger (peace), middle finger (begins), ring finger (with), pinkie finger (me).

Breathe deeply as you say each word. Go as slow or as fast as you’d like. Use this technique in line at the bank, under the desk in an office meeting or in the middle of a fight with your partner. This technique will get you through all kinds of crazy emotions and help you release resentment fast.

Tip 4: Meditate while you cook.

If you enjoy cooking, then it can be considered a meditative practice. Time spent in the kitchen is designated for creativity and helps you detach from your day. Next time you feel stressed out after a long day, cook a meal. Use your time in the kitchen to redirect your focus from your to-do list and onto serving your soul. Enjoy the process, and then enjoy the meal!

Tip 5: Walking meditation

You can find a meditative moment even when you’re walking. The next time you’re running an errand or walking to your office, make it meditative.

● Take a deep breath with every step.
● Feel your feet and focus on being more grounded with each step.
● Use a mantra while you walk. With each step, recite these words: “I am, calm now.”

Whenever you’re stressed, you disconnect from your body and your power. Get more grounded with walking meditation.

Tip 6: Take a five-minute tech break.

One of the main reasons we’re so stressed these days is because of technology. Give yourself a five-minute tech break once a day. Use that five minutes to practice one of the meditations you’ve learned here. Use your one-minute breath, go for a walking meditation or find peace in your pulse. Turn off your phone, step away from the computer and create space for stillness.

Use these steps to bring more meditative moments into your day and get your zen on!

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