Meditation · Stress

One Minute Still

Aya Fujimoto · 1 min

1:00

remaining

What to do, minute by minute

1. Settle in
0:00–0:12
Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.
2. Follow the breath
0:12–0:24
Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.
3. Scan and release
0:24–0:36
Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.
4. Rest in stillness
0:36–0:48
Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.
5. Come back gently
0:48–1:00
Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.

Sixty seconds of stillness, whenever you need it.

One minute. Feet on the floor. Breath moving. That is the whole practice.