The following is a description of how to do what I call the 60 second meditation.
As a meditation teacher,
Many people would come up to me and say,
Oh I really want to learn meditation and do meditation but I just simply don't have enough time.
And then I'd say to them,
Well do you have 60 seconds?
And who doesn't have 60 seconds?
So of course this meditation can be done for longer than 60 seconds however you decide to set your meditation timer.
And so the way the 60 second meditation works is that you want to find a comfortable seated position.
A comfortable seated position that allows for a comfortable straight spine.
If you can sit with your back supported that's fine,
That's best.
If not that's fine as well.
And if you don't have the opportunity to sit then laying down is just fine.
So as you're sitting or laying down you want to take one of your hands and rest it on your belly right above your belly button.
Then taking the other hand and resting it on your chest right around the area of the sternum.
You want to allow your eyes to gently close.
And then just coming into breathing.
Your natural easy effortless breathing that you do all day long and just breathing.
Tuning into that breathing.
That breathing that we do all day long mostly without our awareness but for now we're going to give our awareness to that inhale and that exhale.
So just breathing in and breathing out.
And then you'll notice as you breathe in and out your hands allow you to feel the sensations of breathing.
That rising and falling sensation.
So it might be the chest that rises and falls with each breath in and each breath out.
Perhaps it's the belly that rises and falls with each breath in and each breath out.
So we're breathing.
We're using our hands to feel the rising and falling of the breathing.
So we're giving focus to feeling our breathing with our hands.
Continuing to breathe and using the hands to feel the breathing.
And then upon your next inhale I'd like for you to mentally name your inhale,
Breathe in.
And then mentally name your exhale,
Breathe out.
So every time you breathe in you're mentally saying breathe in and every time you breathe out you're mentally saying breathe out.
So we're breathing.
We're using our hands to feel the sensations of breathing.
We're mentally naming each breath,
Breathe in and breathe out.
So we're giving all of our focus to breathing by naming it and feeling it and just being with the breathing and allowing it to anchor us into this present moment.
So just doing exactly this for 60 seconds or more and taking a moment right now to do the 60 second meditation and I will time it for you and when the 60 seconds is up I will let you know.
So we're going to start the 60 seconds right now.
You And now you have completed your first 60 second meditation.
Congratulations.
Take a moment to very gently open your eyes whenever you are ready and have a wonderful day.
