It’s Better Than Zero

One-minute meditation

To meditate for one minute, sit comfortably, set a 60-second timer, and notice your breath or a nearby sound. Gently return to it whenever your attention wanders.

By Cameron DeJong

Try it now

  1. Get comfortable. Rest your hands and let your gaze soften. Keep your eyes open if you want to see the timer finish.
  2. Notice something. Let your breath stay natural and pay attention to how it feels. A sound nearby works, too.
  3. Come back when your mind wanders. Gently return to the breath or sound. Each time you notice and return, you’re practicing.

The approach is based on UCLA Health’s guide to starting a mindfulness practice.

Try box breathing

I love box breathing because the rhythm is so easy to remember. Count slowly and keep each breath gentle.

  1. Breathe in for four counts.
  2. Hold for four counts.
  3. Breathe out for four counts.
  4. Hold again for four counts.

Start with one round. At one count per second, three rounds take about 48 seconds. If holding your breath feels uncomfortable, return to your normal breathing.

Make it easy to come back.

Try pairing your minute with something you already do, like pouring your coffee. If you miss it, pick it up the next time. One minute on 200 days adds up to 3 hours and 20 minutes of practice.

Make a plan for your next minute See what your schedule adds up to