First 30 Days Blog

15 dec

The One Minute Meditation

LauraFenamoreThis is such a special time of year for so many people. There is a fine line between feeling the joy of the season and feeling stressed out. I want to offer a simple practice to counteract the stressful part of the hustle and bustle of this season of light.

Introducing the 1-minute meditation.

I want to introduce you all to daily meditation for you to be with you and only you.

(If your mind says, I do not want to meditate, do it anyway, and start with one small step, a OnePinky step).

Start with a 1-minute meditation and work your way up to 2 minutes and 3 minutes and on and on.

I suggest you make your first month 1-minute everyday and if you can get through 30 days for a minute, then move on to 2 minutes a day. One year from now you will be up to 12 minutes of meditating a day.

Think of it this way, 12 minutes a day or no minutes a day? I say 12 is better than none and why not start small and let consistency rule? It’s a great way to start a new habit.

Here is how to begin. You will need a timer, something on the quieter side—if possible—that you can hear like a watch timer. Now create a place of solitude. Go to any quiet place. It can be a closet or a bathroom, it does not need to fancy, just quiet and still. Sit down. Place your legs in a relaxed fixed position. Close your eyes.

Now allow your mind to settle into your breathing. Breathe in, Breathe out. Just observe your thoughts and pay attention to your breathing. Always come back to your breath.

When the timer sounds off, stop. This is only meant to be a 1-minute mediation until you are ready to increase the time. The practice is to stay with your agreed-upon time even if you want to go longer. Start this practice with just 1 minute. If you want to do it longer—just in the first month—you may do it several times a day and just stay with 1 minute until it feels supereasy to access at any time. I suspect that you will begin to feel comfortable being in this peaceful state for 1 minute, anytime anywhere.

After the first 30 days, you will notice a positive inner shift and more inner lightness. Let us know how you do. We want to hear from you!

Below are some affirmations to go along with your new 1-minute meditation practice. Have fun with it all.
Life is meant to be fun!

  • A smiling face and joyful loving words are the best presents I can share with the world today.
  • Loving myself gives me the energy to work through any problem more quickly. My life is a labor of love and when I forget that I can reach out to someone who loves me and ask them to remind me.
  • Today and every day I can dance with joy for all I have been blessed with.

My religion is very simple. My religion is kindness. —Dalai Lama

Laura Fenamore, CEO
Leading women to a new conversation about weight release and loving their bodies, for good. Sign up for our free report at

Posted by Laura Fenamore on December 15th, 2009 in Health, Spirituality | 0 comments Read related posts in ,

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