Don’t have time to meditate? This video shows you how to meditate in a moment, starting with a minute. Just enough time to progressively reduce stress, improve focus and find peace throughout your day This animated video is based on Martin Boroson’s popular book, One-Moment Meditation.
Transcript from the video:
Since you’re watching this video, I bet you want to meditate but don’t have time. Maybe you’ve tried to meditate, but had some trouble. Maybe you had a wonderful experience meditating over there, but just can’t find that same feeling over here.
Well, my name is Marty Boroson, and in this video I am going to introduce you to the technique of One Moment Meditation. Then you can meditate whenever you need to. Like when you are feeling stressed, or feeling angry, maybe you’re having trouble sleeping, or you’re feeling anxious, or you just need a new idea.
Although One Moment Meditation is ultimately about meditating in a moment, we are going to start with a minute. We start with a minute because a moment goes by so quickly that it’s very hard to notice. But a minute is like a moment with handles on it. You know where it begins and where it ends so it’s easier to grasp.
If you’re ready we’ll do the basic minute now.
The Basic Minute
You might want to shut the door, or at least tell people you’re not available for the next minute. You don’t have to tie yourself in knots for this. Just sit with your legs planted firmly on the floor. Try to sit up straight but don’t be rigid. It’s as if your head were being lifted up away from the weight of the world. Think of it as cosmic traction.
Now put your hands in any position that’s balanced, symmetrical and still.
During the minute simply focus on your breathing moment by moment. Of course even in the space of a minute you will get distracted. That’s perfectly normal. It doesn’t mean you’re doing it wrong. But as soon as you notice you’re distracted, just think ‘hmmm…’ and bring your mind back to your breathing.
I’ll ring a bell so you know when to start and when to finish. Ready. Then close your eyes.
Oh, one more thing. It’s okay to smile. And, go…
(after one minute)
As you open your eyes, notice how you feel right now. Maybe a little bit refreshed, a little bit more awake, a little bit more open-minded. Not bad for a minute. And the more you do it the better it gets.
But please don’t ever do the basic minute for longer than a minute. Don’t be macho about it. Because the point of the basic minute is to show you that you can make a meaningful change in your state of mind quickly. So if you do it for longer you’re cheating.
Portable Minute Plus More
With One Moment Meditation you can also learn how to do the portable minute, which is very useful when you’re standing in line, on a train, or stuck in a boring meeting.
You can also learn the bonus minute, the surprise minute, and the emergency minute.
With One Moment Meditation you can also learn how to reduce the length of the basic minute step by step until it only takes a moment. And when you can meditate in a moment your whole day can be filled with meditation.
Because it takes no time at all.