How to switch off in just 1 minute
What do you do when you get home from a long hard day at work? Do you flop on the sofa and turn on the TV? Do you play loud music? Or do you check your work emails just in case something has happened since you left?
We live in a 24-hour society
Much as smartphones, tablets, TV and the internet have changed our lives in many ways for the better, they do have their downfalls too. Suddenly we’re expected to respond to text messages and emails in an instant; we have the entire world (wide web) at our fingertips and can access all sorts of information at the touch of a button. Quite simply, we live in a world of information overload.
Many of my clients tell me that they’re finding it increasingly difficult to switch off. Their mind feels cluttered, busy and fraught with anxiety. They’re finding it difficult to drift off to sleep because they’re going over and over their day and their brain just won’t stop ‘chattering’.
I know, because I have been there too and I can often get caught up with work emails and other stuff that I need to do, not allowing myself a break to really rest my mind. It’s important for me to switch off my mind too.
When do you sit quietly?
Think about it. How often do you sit quietly without any distractions such as reading, listening to music, watching TV, looking at your phone, or writing? Probably just before you go to sleep right? It’s no wonder our minds are finding it difficult to switch off when we’re constantly stimulating them!
So this week, I’m setting you a challenge to try meditation. And only 1 minute of meditation. That’s right – 1 whole minute – just 60 seconds.
This is how you do it: set your phone alarm for one minute, close your eyes and just concentrate on your breathing. You don’t need to count or do any special kind of deep breathing, just be aware of it. Remember, it’s only a minute! If your mind begins to wander, then just bring it back to your breathing. Don’t judge yourself for thinking, just be aware that it happened and go back to breathing with awareness.
When you finish, take note whether or not you feel any different. Have your emotions changed, do you feel more motivated, are you feeling calmer? The great thing about meditation in 1 minute is that you can do it anywhere, on the bus, train, in your office and even in a meeting (provided you keep your eyes open!).
I suggest you try it when you get home from work this week, just 1 minute focusing on your breath and see how it makes you feel. If you find it enjoyable, perhaps in the future you can try 2 minutes, or maybe even 10!
Let me know how you get on.
I would love to hear how you get on with the 1-minute meditation; I’m going to be doing it with you too. Leave your comments and thoughts below.
Until next time, have a happy, healthy week!
Claire Zarb LCPH
t: +44 (0)7582 269569
photo credit: AlicePopkorn via photopin cc
That’s exactly the kind of meditation that even I could do!!!! Thank you for suggesting that 1 minute is a perfectly good amount of time to meditate!
Glad to hear it! How are you getting on?
Thanks for this Claire, great suggestion. In fact i have meditated on and off for 10 years now and i have set myself a challenge to do just one minute in the morning and one minute at night ( if possible, if not at least I have done 1 minute in the morning) after a bit it becomes second nature and its far better to mediate 1 minute everyday than 10 years on and off for 10 or 15 minutes. There is a great website called Just a minute where guided meditation are held for a mini minute, for beginners or to add variety to a meditation practice!!
Hi Annelise, thanks for the website information, I will definitely have a look. I’ve always wanted to meditate more and 1 minute just seems so much more manageable!