One Minute for Meditation:
How to Meditate in a Moment
Try to do the Basic Minute in a quiet place, once a day. The only equipment you will need is a timer. You can do it several times a day, but Boroson cautions, “Please don’t do the Basic Minute for longer than a minute. The point of this exercise is to learn that you can truly tap a deep experience of peacefulness in a very short amount of time, so if you do it longer, you’re cheating.”
The Basic Minute
1. Create a place of solitude.
2. Sit down.
3. Place your legs in a relaxed but fixed position.
4. Sit up.
5. Set your alarm for exactly one minute.
6. Place your hands in a relaxed but fixed position.
7. Close your eyes.
8. Allow your mind to settle into your breathing.
9. When the alarm sounds, stop.
Once you’ve practiced the Basic Minute, One-Moment Meditation shows you how to make it more flexible and more useful, with exercises such as the Portable Minute, the Emergency Minute, the Bonus Minute, and the Surprise Minute. You then learn how to reduce the length of the Minute gradually, until you can get the same sense of equanimity in just a moment. With One-Moment Meditation, you can experience peacefulness wherever you are, and stillness even when you’re on the go.
Reference book: The One-Moment Master: Stillness for People on the Go by Martin Boroson.