The One Minute Meditation

By Matt Prindle

Don't have 20 minutes to meditate? Been there. Don't have your favorite meditation cushion handy? Been there. Don't have … been there.

But for all of the reasons to not, there is always at least one good reason to do.

So within the 1440 minutes in a day, I can always find one of those precious minutes to do my favorite one-minute meditation. The method is simple: we can release the mental chatter by feeling what's going on, right now, in the body.

Have a minute? Try it out! You can even do this standing, with your eyes open, on a public bus.

THE ONE MINUTE MEDITATION

Take a deep breath.

Breathing in through the nose,
Breathing out through the mouth.

Breathing in feeling the lungs expanding,
Breathing out feeling a sense of letting go.

Breathing in to feel the body getting fuller,
Breathing out to feel the release of any tension.

Breathing in feeling alive and awake,
Breathing out feeling muscles relaxing.

Breathing in that sense of fullness,
Breathing out that unnecessary tension in the body and mind.

As you put this bite-size one-minute mindfulness into practice amidst your busy life, try starting to decrease (yes decrease) the time. From one minute to 30 seconds, to 15 seconds, all the way down to a single breath. What you will find is within a single breath, and a whole lot of intention, you can bring yourself back to your center anytime, anywhere.

Meditation nourishes the mind like food nourishes the body.

Here's a video of a health scare that showed me the importance of staying mindful, present and aware of my breathing.

If you are looking to add a little more Mindfulness into your life or just want to understand the benefits of meditation to cope with anxiety, fear, depression and a myriad of other ailments, consider taking our 30 Days of Mindfulness Challenge. It has changed the lives of thousands already. It has completely changed mine. We know it will change yours.

30 Days of Mindfulness Challenge

But in a pinch… nothing works like this:

Don’t have 20 minutes? That’s okay, this meditation only takes 60 seconds!

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My intention for this project goes much beyond inspiration. It's an inward journey of self-discovery in an effort to create and contribute to something much larger than little ole' me. So thanks for stopping by and in doing so, contributing to the growing evolution of Intention Inspired.

Comments

  • Judith Toohey
    Judith Toohey
    January 13, 2018

    Since I lost my husband I have had anxiety attacks, some fear, and after losing my dad, I lost who I was. Now I fear dying. There, I said it. First time, I am admitting to the group. But I know it’s just a feeling of loss. I know I am OK and what is going on with me is cause by anxiety and at times fear, although I fear much less today. So the programs work.

  • Hiba Br
    Hiba Br
    December 30, 2017

    I joined this because I’m all gloomy all day long and life goes on so I just wanted to lift my spirit up and start doing things in hope to not regret wasting time later on -which I always do- and in hope to be inspired to do better things so yes, taking,a minute to feel my existence and not loath was definitely an experience and it felt so well.

  • Meraldi
    Meraldi
    September 8, 2017

    I personally struggle a lot with anxiety and I know it is NOT good for my heart. I’m sorry if this will affend you but at first I thought meditation was some weird practice where you do spiritually wrong things. I didn’t know better. Now I realize that I might need this but the problem is I don’t know how it works or where to start

  • Paul Copeland
    Paul Copeland
    August 19, 2017

    I hope you get answers, and begin a journey of healing. One question regarding the video. I too live in Portland, but am unfamiliar with the location you are standing in at the end of the video, where the beautiful tree is in the background. Where is that?

    • Matt Prindle
      Matt Prindle
      April 21, 2018

      Hi Paul, that location is Skyline Memorial Gardens. Thanks for support and kind words.

  • Raquel
    Raquel
    June 27, 2017

    After being home for 6 months due to a severe anxiety attack, I so see life more clearly. I enjoy the starry nights and welcome every morning as a new day of possibilities. Breathing technique Awesome! Thank you.

  • Bea
    Bea
    June 24, 2017

    Yes Matt it is work but not that much as I can expected.
    Sorry but you don’t look very healthy on this video.

  • Kate
    Kate
    June 19, 2017

    Matt,
    It’s​ very cool to see someone change there own life and now your changing and inspiring others in the process. That for me is inspiring. Much luck on your journey. Thanks for sending out your inspirations and letting us be a part of the adventure. Much love.

  • Leslie
    Leslie
    June 13, 2017

    Hello,
    I have the One -Minute Meditation as my screen saver on my phone and it reminds me to practice. Thank you Matt for doing so much more than you know ??

    • Matt Prindle
      Matt Prindle
      June 16, 2017

      Love it Leslie! Happy to hear this resonated with you 🙂

  • Meli
    Meli
    June 11, 2017

    I lack positive motivation.
    I don’t want to take depression meds anymore but since I’ve been off a week &a half , the sadness is returning. Of course I know that its due to my personal life & bcuz I’m not working. I’ve always been productive & now I just feel lost & alone

    • Kate
      Kate
      June 19, 2017

      It sounds like you know what you need and being lost isn’t always bad. My thoughts are with you and I hope the lost and sad feelings turn into a beautiful adventure. We never have to be alone reach out and fight for life. Hugs.

  • Brenda
    Brenda
    June 10, 2017

    Thank you,as I was big into meditation for many years. Now your inspiration has got me on track again. Even with my worry of work and finances I know that all will work out, just believe❤️? And to get into my yoga and say goodbye to the non supportive people in my life. I am worthy and honest and loving and kind.

  • Ruby
    Ruby
    June 3, 2017

    Thank you. I am definitely going to continue using this.

  • Lisette
    Lisette
    June 3, 2017

    This week I had started walking my dog in the mornings – getting in the ‘walkies’ for ea of us and today – – – rain. I was ACTUALLY looking forward to our walks now – (I discovered listening to motivational calls during walking was the most fulfilling thing I’ve ever discovered for myself). So Mindfulness and meditation it is today – sometimes timing is everything and today I’ll just appreciate that and meditate. And spend extra time w my precious bf doggie and give her extra belly rubs.

  • Twila
    Twila
    May 28, 2017

    This meditation was waiting for my on my computer. I am glad it popped up today. I have a lot going on and I did the meditation and it helped me to focus and get moving. Thanks 🙂

    • Matt
      Matt
      May 29, 2017

      I’m glad it popped up just when you needed it Twila. Even gladder you gave it a shot and it helped 🙂

  • Leslie
    Leslie
    May 28, 2017

    Thank you!

  • Shivangi Krishna
    Shivangi Krishna
    May 28, 2017

    Already feeling relaxed and in my senses. Thanks for sharing 🙂

    • Matt Prindle
      Matt Prindle
      April 21, 2018

      Happy to hear (: my pleasure.

  • Dee
    Dee
    May 28, 2017

    I tweaked the words a bit and have been putting this into practice. I’m nowhere near a single breath yet but this does prevent me from stroking out in frustrating situations.

    • Matt Prindle
      Matt Prindle
      April 21, 2018

      That’s great Dee! Kudos for making it your own.

  • Kandy
    Kandy
    May 25, 2017

    Day 4
    Much harder … What……breath……in.. Wait what? Squrille…ooooo breath…..in….out….i wonder if i will get …..no iam breathing……were my shoes okay…DAMN IT BREATH..
    But after the second time i did it and felt good

  • Marie-Claire
    Marie-Claire
    May 23, 2017

    It’s always good to take a minute to center oneself. I’ve decided to use a trigger to remind myself: an app on my phone rings a gentle bell at various intervals during the day.

  • Yaren
    Yaren
    May 21, 2017

    I’m going to mediate for one minute and I’ve never done this before. It’ll really help me with all these stress that I have on my shoulders.

  • Edwina
    Edwina
    May 20, 2017

    I love this precious minute to simply breath…and be!

  • Cheryl-Amy Casey
    Cheryl-Amy Casey
    May 19, 2017

    Yes this exactly this !

  • Antonia
    Antonia
    May 18, 2017

    I am so happy that I made the choice to join this powerful 30-day Bravery program. Inspires me every day. I really needed the reminder to be fully present and to breathe! Helped me center myself in the middle of a frustrating work day. Thank you!

  • Chelsa jackson
    Chelsa jackson
    May 18, 2017

    I truly appreciate you doing this for the people who need this.

  • Tracey Kenny
    Tracey Kenny
    May 15, 2017

    I do this regularly.to ground me when emotions hit hard

  • Demita
    Demita
    May 15, 2017

    I’ve been sort of practicing meditations for little over a week now however it definitely takes discipline!

  • Cat
    Cat
    May 13, 2017

    I have been doing meditation for years but feel like I lost how to do it. This one minute is perfect. Going to print this out!

  • Veronica Gelderman
    Veronica Gelderman
    May 11, 2017

    Love this! The thought of just releesing all the negative things is very powerful and rewarding.

  • Vivian
    Vivian
    May 9, 2017

    Love this…

  • derenches
    derenches
    May 8, 2017

    This is very helpful. I will print it out to ok use at work.

  • Elena
    Elena
    May 5, 2017

    thank you for reminding me that its all about breathe in and breathe out feeling the intention of each breath. i truly ahve done this for the first time in years. hugs

  • Lori
    Lori
    May 5, 2017

    The simple act of taking some deep breaths everyday is manageable; it’s a quick release and mini “getaway” in a fast-paced life!! I look forward to taking just a minute for just me!! This is something I never do as a mother of 6 (yes, I said 6!!) children, wife of 26 years, and employee!!

  • Judi
    Judi
    May 5, 2017

    Thank you for the meditation reminder! Breath in and fill the lungs breath out letting go! Live that.

    I am brave. On day 3 i decided to take a 2 week hiatus from FB. No notifications, nothing.

    Namaste!

    • Matt
      Matt
      May 29, 2017

      Love it Judi! Thanks for getting involved and props on the challenge you took on. Keep us posted on how it goes 🙂

  • Denise Watson
    Denise Watson
    May 4, 2017

    I am going to print this out as well one in my office at work and one on my fridge to remind myself to stop and BREATH!! Thank you:)) So happy I found your site and joined the challenge.

  • Elke
    Elke
    May 3, 2017

    Tried this 1 minute breathing meditation. It really works. I feel great. Now it’s time to get going and have an awesome day.

    • Matt
      Matt
      May 29, 2017

      Happy to hear that Elke! Just remember it’s always there when you need it 🙂

  • Veronica
    Veronica
    May 3, 2017

    Thank you, this was SUPER helpful!

  • Teri
    Teri
    May 3, 2017

    I always wanted to learn how to meditate, Thank you for new beginnings

  • Leandra
    Leandra
    May 1, 2017

    Just what I need, thank you

  • Mayela
    Mayela
    April 28, 2017

    I personally had been trying to start meditating for a long time but it´s hard to disconnect from all the responsabilities, duties, the things that are on our mind. Its hard to give yourself the time.
    This was just what I needed to start once and for all. Thank you!

  • CAROLYN STCLAIR
    CAROLYN STCLAIR
    April 28, 2017

    Sometimes all i have is a minute. Very stressful job. It is great that is all you need to relax and get back in focus @ minute. With enough practice you can get down to a breath. I like that

  • Lcgiz
    Lcgiz
    April 27, 2017

    Thank you Matt for your thoughts of inspiration! I’ve never meditated but I’m going to start today as a matter of fact I already did the exercise as I was reading. Thank you so much you have inspired me!

  • Maurine McCabe
    Maurine McCabe
    April 26, 2017

    Namaste

    • Matt
      Matt
      May 29, 2017

      Namaste

  • Agnes Ryan
    Agnes Ryan
    April 21, 2017

    I love this and I changed some of the wording … instead of naming tension i release into ease and the last line breathing out softening. Peace. Gratitude. Joy. Thank you.

  • manisha11.bt
    manisha11.bt
    April 21, 2017

    That part where you said that we have to decrease the time of meditation gradually is very true and new for me. We don’t need to sit for hours trying to meditate only to find out that we are feeling boring and sleepy, we just need a minute to get back on track.
    Thank you for all your efforts Matt.

    • Matt
      Matt
      May 29, 2017

      Totally! Just a little reminder to ‘get back on track’, well put 🙂

  • michelle chester
    michelle chester
    April 19, 2017

    Awesome I love this thank you 🙂 x

    • Matt
      Matt
      May 29, 2017

      My pleasure Michelle, thanks for giving it a try.

  • Sharon
    Sharon
    April 18, 2017

    Hi Matt I’m not receiving emails got days 1,2 &3 then nothing, a kind member from the FB page had forwarded days 4 & 5 can you help please & thankyou

    • Matt
      Matt
      May 29, 2017

      Hi Sharon, sorry for the inconvenience there. Can you send us an email to hi@mattprindle.com so we can look into your situation and ensure you get those emails each morning? Thanks!

  • rkmiller99
    rkmiller99
    April 18, 2017

    I will look forward to mindful meditation. I am worth a minute of my day, just for me. As I did my meditation, I could feel my lungs expand. I could feel the tension release from my mind and body. I am alive.

    • Matt
      Matt
      May 29, 2017

      You are worth 1440 minutes of your day IMO … but alas, our time is highly competed over. So thank you for lending a minute to read this, another minute to comment and much more minutes to yourself for giving this one-minute meditation a try.

  • Crystal
    Crystal
    April 11, 2017

    Thank you, I’m definitely going to try it. Got a very stressful job this will help me alot

    • Matt
      Matt
      May 29, 2017

      Awesome! Thanks for giving it a try. It’s definitely a good one to have in the pocket during the grind when you might only have a minute or so to yourself in the bathroom 😉

  • Olivia Liu
    Olivia Liu
    April 11, 2017

    I have a cold,(¬_¬),will try it later~~~thx

  • sofia.soto.rdz
    sofia.soto.rdz
    April 11, 2017

    This is great! I printed it and put it in my office desk… that’s where I need it the most. Thank you!!

    • Matt
      Matt
      April 17, 2017

      Awesome! I’m jealous of that print-out haha, might have to do the same 😉

  • Monica McGahan
    Monica McGahan
    April 11, 2017

    Im new to meditation as well. usually I don’t do well trying to meditate for long so this is awesome!

    • Matt
      Matt
      April 17, 2017

      Thanks for trying it out Monica 🙂 glad it helps ease your way into this new practice.

  • Paula
    Paula
    April 11, 2017

    This was so helpful! Thanks

    • Matt
      Matt
      May 29, 2017

      Most welcome, thanks for giving it a shot!

  • Lornagail
    Lornagail
    April 7, 2017

    I’m new to mindfully meditating – Taking time for me and time to (re)discover me. This was so helpful. Thank you!

    • Matt
      Matt
      April 7, 2017

      Most welcome. What an exciting new adventure! Happy to hear this helped 🙂

  • Patricia Vergara
    Patricia Vergara
    April 6, 2017

    Than you.

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