Earlier this year I happened upon a simple practice, one-moment-meditation. Basically it is a one-minute meditation practice that you can do any time.
As the story goes, one day Martin Boroson was doing his usual 60 minute meditation, opened his eyes, and the clock showed that one minute was left. He decided to give it his all for one minute. He realized that one minute was enough to make a meaningful change in the thought process.
This practice is based on mindful meditation by using the breath to anchor the mind.
My friend, Dr. Raylyn Winblad and I decided to meet on the phone every night at 6:00 PM. We did this for 3 months.
Here are some of the things I learned during the 3 months:
Both of us found that we could always take one minute
My mind was generally way too busy and my self-critic was very active
Indeed, one minute is enough time to make a meaningful change in my ability to be more present in my body and mind.
This practice can be done anywhere, any time.
Raylyn was dependable, supportive and available
We both found that using a one-minute timer was good so we did not have to think about when one minute was up. I also use the Insight Meditation app on my iphone.I am including a link to the 5 minute video, which is very sweet and kids love it too - it is a cartoon about meditation and how to use the one-minute effectively. I recommend watching it once a day for one week if you can. As Boroson says, "one minute is basically 60 moments with handles on them"