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.

Read the full script

Pause where you are.

Let your hands rest. Soften your shoulders. Unclench your jaw.

Feel the support beneath your body.

Breathe in gently through your nose.

Breathe out slowly, allowing your body to settle.

Again, breathe in.

And breathe out, a little longer.

Notice one clear sensation. The weight of your feet. The touch of your hands. The quiet movement of your breath.

If your mind wanders, simply return to that sensation.

Take one more easy breath in.

Let it flow out.

Carry this small moment of stillness with you as you continue.