One-minute meditation: benefits and how to do a quick practice
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how to practice a quick meditation and the benefits of this supportive technique. Plus, 7 mindfulness exercises you can do in one minute or less.
Imagine being able to pause, reset, and rejuvenate your mind in just sixty seconds during a hectic day. Often, we believe we don’t have time to relax, but dedicating a mere minute to calming your mind can go a long way. Doing a one-minute meditation isn't just a quick fix for feeling better—it's a practical tool for anyone seeking mental clarity, emotional balance, and a moment of peace in a busy routine.
Does a one-minute meditation still count as meditation?
Traditionally, meditation involves focusing the mind and being present in the moment, regardless of the time spent. Research in the field of mindfulness and meditation consistently highlights the importance of regularity of practice over the duration of each session. Consistent daily meditation—however brief—leads to a cumulative positive effect on mental health and wellbeing. This means that a one-minute meditation done daily can be more beneficial than a longer session done sporadically. It's about the quality of mindfulness and the regularity of practice, not just the length of time spent in silence.
One-minute meditation also makes an excellent starting point for beginners. It can be less intimidating than committing to longer sessions and helps in gradually building a comfortable and sustainable practice. This approach cultivates a habit, making meditation a regular part of a person’s routine, much like brushing teeth or having breakfast.
10 benefits of a quick meditation
It might take up a tiny part of your busy schedule, but a quick meditation can still yield a wide range of benefits.
Improved attention span: Quick meditation acts as a mental exercise, and may help train your brain to concentrate and resist distractions.
Habit formation: The simplicity and brevity of a one-minute meditation can make it easier to form and maintain a meditation habit.
Enhanced emotional control: Short meditative breaks might allow you to step back, process your emotions, and respond more thoughtfully rather than reacting impulsively.
Sharper memory: By clearing the mind of stress, even briefly, you may create space for better memory retention and recall.
Heightened ability to refocus: Taking a minute to meditate may help you regain your focus and return to your tasks with renewed energy and clarity.
Reduced stress and anxiety: By focusing on your breath and bringing your attention to the present moment, you can create a sense of calmness.
Increased self-awareness: These moments of introspection may help you tune in to your thoughts and feelings.
Better sleep: Integrating quick meditation sessions, especially before bedtime, may help calm the mind, making it easier to transition into a peaceful sleep.
Enhanced creativity: A one-minute meditation session can sometimes help clear mental clutter, paving the way for creative thoughts and ideas.
Physical health benefits: Meditation, even in small doses, may contribute to physical health. It's linked to lower blood pressure, reduced chronic pain, and improved immune system function.
Mindfulness exercises you can do in one minute or less
Each of these exercises can be completed anywhere, anytime, in a minute or less, offering an effective, quick way to refocus, relax, and recharge. By incorporating these practices into your daily routine (alongside your one-minute meditation practice), you can enhance your ability to manage stress, improve your concentration, and cultivate a more mindful approach to life.
Try box breathing
Begin by slowly inhaling to a count of four, hold your breath for another count of four, then gently exhale for four counts, and finally hold again for four. Controlled breathing helps calm the mind and eases anxiety, and is particularly effective for reducing stress and improving concentration.
💙 Try to Reset With the Breath any time you feel overwhelmed and need to find your center.
Take a walk(ing meditation) break
Even a minute of mindful walking can be rejuvenating. Focus on the sensation of your feet touching the ground, the rhythm of your steps, and your breathing. This practice connects you with the present moment and can be especially beneficial during short breaks at work or home.
💙 During your walk, take a few deep, deliberate breaths with the One-Minute Reset meditation.
Find and repeat a comforting affirmation
Choose a positive phrase or word and silently repeat it to yourself for a minute. This can help center your thoughts and bring about a sense of calm and positivity. Mantras and affirmations are powerful tools for shifting your mindset and improving your mood.
💙 Learn more about harnessing the power of positive self-talk during the Self-Affirmations session of the Daily Jay.
Stretch mindfully
Spend a minute doing gentle stretches. Pay attention to the movement of your body and the sensations as you stretch. This not only helps in reducing physical tension but also aids in mental relaxation.
💙 If you enjoy moving your body, try out a longer session of Mindful Movement to help you tune in to your body.
Use the STOP method
This quick mindfulness practice stands for Stop, Take a breath, Observe, and Proceed. Pause what you’re doing, take a deep breath, observe any thoughts or sensations in your body or mind, and then proceed with your day. This exercise is particularly useful when you find yourself overwhelmed or stressed, as it helps bring your focus back to the present.
Embrace gratitude
Take a minute to think about something you’re grateful for. It could be a person, a positive experience, or something simple like a sunny day. This practice of gratitude can significantly improve your mood and perspective.
💙 Explore The Gratitude Game, a quick exercise to help you practice gratitude throughout your day.
Utilize your senses
Focus on one of your senses for one minute. For example, listen to the sounds around you, or pay attention to the taste of a piece of fruit. This exercise helps in grounding you in the present moment.
How to meditate in one minute: 7 steps to practicing a quick meditation
Meditating for just one minute can be surprisingly effective, especially with a clear, structured approach. But consistency is key. A regular practice—however brief—means you can cultivate a more mindful, peaceful, and focused state of being.
1. Find a comfortable and peaceful place
Find a comfortable and peaceful place where you won’t be disturbed for one minute. It doesn't need to be a traditional meditation space. Even a chair at your desk or a quiet corner will do.
2. Adopt a comfortable position
Adopt a comfortable position so your body won’t be distracted by your body. Try sitting, standing, or lying down if that's more comfortable for you. Support your body with pillows, cushions, or whatever you need to feel settled.
3. Close your eyes and take slow, deep breaths
Inhale through your nose and exhale through your mouth. Concentrate on the sensation of the air moving in and out of your body. This focus helps anchor your mind.
💙 You might try this short, simple breathing practice, Get Calm, Get Present before during your meditation.
4. Try a brief body scan
Scan your body from head to toe. Acknowledge any areas of tension or discomfort but don't dwell on them. The purpose of this step is to increase body awareness and promote relaxation.
💙 For more guidance, follow along with this short Body Scan until you get more comfortable with the practice.
5. Direct your attention to your breathing
Notice the rise and fall of your chest or the air moving through your nostrils. If your mind wanders, gently guide it back to your breath. This practice of returning your focus is where much of meditation's benefits are realized.
💙 Practice paying attention with Jeff Warren’s guided exercise on the importance of Finding Focus.
6. Open your eyes
After one minute, gently open your eyes, and take a moment to notice how you feel. You may experience a sense of calmness, clarity, or renewed focus.
7. Hold onto the calm
As you resume your day, try to maintain this sense of mindfulness by carrying the calmness and focus you earned in your meditation into the rest of the day’s activities.
One-minute meditation FAQs
Is 1 minute of meditation enough?
Yes, one minute of meditation can be surprisingly effective, especially when practiced consistently. While longer sessions have their benefits, a one-minute meditation can offer a quick mental reset, reduce stress, and help maintain a regular mindfulness habit. The key is consistency — make it a part of your daily routine.
What happens if I meditate every day?
Meditating every day can lead to numerous benefits for both mental and physical health. These include improved focus, reduced anxiety and stress levels, better emotional wellbeing, enhanced self-awareness, and improved sleep quality. Regular meditation can also contribute to a heightened sense of overall calm and increased resilience to daily stressors.
How long is too much meditation?
The ideal length of meditation varies for each individual. While there's no specific duration that's considered too much, it's important to listen to your body and mind. If you start to feel uncomfortable or if meditation interferes with your daily responsibilities, it might be a sign to adjust your practice. The goal is to find a balance that feels right for you.
Can you meditate lying down?
Yes, meditation can be practiced in various positions, including lying down. The primary goal is to maintain a posture that allows you to stay alert yet relaxed. Lying down can be particularly beneficial for those with physical discomfort or difficulties sitting.
Can one-minute meditation help with stress and anxiety?
Absolutely. Even a brief period of meditation can trigger the body's relaxation response, helping to lower stress and anxiety levels. One-minute meditation can provide a quick way to step back from a stressful situation, gain perspective, and return with a calmer, more balanced approach.
Can one-minute meditation improve sleep quality?
Practicing meditation—even for just a minute—can help prepare your mind for a more restful sleep. It aids in reducing mental chatter and eases the body into a state of relaxation, which can make it easier to fall asleep and improve the overall quality of sleep.
Calm your mind. Change your life.
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