Right about now, and until the New Year, stress levels run high…especially during an election year. Here is a simple 1-Minute Meditation based on tips from Mark Williams, author of Mindfulness: An Eight Week Plan for Finding Peace in a Frantic World.
1) SIT ERECT IN A STRAIGHT-BACKED CHAIR.
Your feet can be flat on the floor. Close your eyes or lower your gaze.
2) FOCUS ON YOUR BREATH.
Stay in touch with the different sensations of each in-breath and each out-breath. Observer the breath without looking for anything special to happen. There is no need to alter your breathing in any way.
3) YOU MIND MAY WANDER.
When you notice this, gently bring your attention back to your breath without giving yourself a hard time. The act of realizing that your mind has wandered and bringing your attention back without criticizing yourself is central to the practice of mindfulness meditation.
4) YOUR MIND BECOMES CALM.