This One Minute Meditation Exercise Can Eliminate All Stress
I know so many people who would love to get into meditation to relieve stress but simply don’t think that they have the time. Most people by now know that meditation provides huge amounts of benefits yet very few people actually practice it. There’s an old zen proverb that says, “You should sit in meditation for 20 minutes each day, unless you’re too busy. Then you should sit for an hour.” Now I’m not saying that you should meditate for an hour each day, or even 20 minutes. In fact, I’m not even saying that you should sit. Wherever you are and whatever you are doing you can practice meditation to relieve your stress with this simple one minute exercise.
The first thing I want to go over is: what is meditation? If you are thinking of a Buddhist monk sitting in a pretzel position for hours and hours trying to reach a state of nirvana, then yes this is meditation. If you are thinking of a cashier at a fast food restaurant performing his job duties and serving customers, then yes this can also be a form of meditation. Not everyone has the time or room to set up a meditation space and the true mind master can practice his craft wherever he is at. You see, meditation is simply performing an action with conscious awareness. It really doesn’t matter what that action is. In fact, the more aware you can become in chaotic situations, the stronger your mind will develop allowing you to center your emotions, feelings, thoughts, and actions. And when you are centered everything else just seems to flow naturally.
We react to how we feel almost instantly. This is a bad habit that causes us to be reactors to situations and not creators of our situation. When we react to our situations we are no longer in control and when we no longer have control we feel stressed out. This then creates a repetitive cycle that goes on to worse feelings such as anxiety and depression. If we can stop it before it happens, take just one minute to reset our brains, then decide to react, we will make much better choices. This gives us better results we want out of life and then creates a cycle of growth and progress which brings on better feelings such as happiness.
Although we don’t realize it, behind our thoughts, feelings, and emotions is something that is even in more control of all of these things: our physiology. Although our emotions, thoughts, and feelings seem very real to us, they are not real. They are only created in our minds and don’t exist anywhere else. Learning this is amazing news because that means we are in control of all of these things. If we want to be happy, overcome depression, feel an abundance of energy, change our financial situation, or anything else that we want to accomplish we have the ability to do this. The hardest part and really the entire journey of life is figuring out just how to do this. I have read hundreds of personal development books and I truly did not find the answers to all of my own struggles until I realized the power of changing your physiology.
When you perform this one minute meditation exercise to relieve your stress your main goal is nothing more than to change your physiology. Think of it as raising your vibration. When you raise your own vibration the universe or reality will respond by giving you back higher vibrations. This is why they say the secret to living is giving. This is why the more you give the more you will receive. Giving isn’t about material possessions or working hard for someone. Giving is raising your own vibration to a higher level where other people around you automatically feel inspired. Have you ever been around someone that just completely lifted your spirits and they didn’t even really do or say anything. How do you treat a person that makes you feel like that? You treat them good as well. So by raising your own vibration (or physiology) where people around you are lifted, people will respond by treating you good.
Grasping this concept is pretty easy for most people. The hard part is trying to implement it. We tell ourselves all kinds of stories as to why we can’t do that. We are in our heads so much that we talk ourselves out of it. That’s why all you need to do is focus on what you’re doing. How do you want to feel and what are you doing right now to feel that way? Everything else outside of those two questions only stop us from achieving it.
This is what I want you to think about when you are practicing this one minute meditation exercise – How do I want to feel and what am I doing right now to feel that way? The craziest thing is we think we have to do all kinds of stuff and go through all kinds of obstacles to feel how we want to feel when we can just stop and make a decision to feel that way at this very moment. Meditation provides so many benefits and it literally takes less than 60 seconds and we can transform and become more powerful than we imagined. In order for me to prove this I want all of you to perform this one minute meditation exercise with me at this very moment. The more you practice the easier it gets and the higher your vibration will resonate.
- Setting your Intention
Before starting the one minute meditation I want you to set an intention as to what you want to accomplish by doing it. If you have a pen and paper nearby then I definitely recommend that you write down your intention before starting. Do you want to feel an abundance of money flowing into your life? Do you want to feel loving and supportive relationships in your life? Do you want to feel healthy and have unlimited energy to get things done? When you first start practicing this meditation I recommend that you set just one intention. As you get better (and you will know when you’re getting better) you can set many intentions.
Also don’t write your intention stating what you don’t want. This only brings negative vibrations. Here are a few examples of this: Me and my partner no longer get in arguments. I can easily pay off my bills. I am no longer in debt. I am overcoming this sickness. These are all focusing on the wrong outcome and therefore will get you the wrong results. Why would me and my partner fight when we have an amazing and loving relationship? Why would I be worrying about paying off bills when I have an abundance of money? Why would I be in debt if I manage my finances smartly? Why am I overcoming a sickness when I am filled with an abundance of energy? Do you see the difference in perspective?
You don’t want to focus on what is going on right now. You want to focus only on what you want to create and what energy you want to feel. This requires you to use your imagination and step out of the situation you are currently in. As Albert Einstein once said, “you cannot solve problems with the same level of thinking that created them.” Before even starting this one minute meditation think on a whole new level of what is possible. Time is passing by either way you might as well think as big and positive as possible. Don’t become your own worst enemy and limit yourself.
Changing your physiology and raising your vibrations can all be influenced by being in control of your breath. Don’t worry or stress about being able to do this. Remember, all you are trying to do is be in control of your breath for just one minute. When you breath properly it regulates your heartbeat and keeps you calm and focused – which is what you need when raising your vibration. Slow and consistent is the key here. Don’t worry about how long you inhale, how long you hold it in, or how long it takes you to exhale. Just worry about consistency. Breath in, hold, exhale and repeat with the same consistency throughout each breath.
In order to do this properly you must be aware of each breath that you take in and each breath that you let out. Although consistency is the most important here, it helps to take in deep breaths that fill up your stomach, chest and shoulders. Hold it in for 2 seconds then release all the air out of your lungs, then repeat. This is another thing that gets easier with practice but it’s also one of the most important if you want to truly see a change in less than a minute.
- Demand Your Intention to Manifest
Now is the time were it starts getting really fun. If you are by yourself say in the car driving or alone at home then you can get even better results. The person driving next to you might think you are crazy but that’s ok. It’s better to be crazy about living a good life than to be normal living a normal boring life, right?
Once you start the 60 second timer, spend a few moments working on your breath. Take a deep breath in, hold, and let it all out. At this point it’s time to start demanding your intention to manifest. If you are around other people then just simply demand it in your thoughts. If you are by yourself then don’t be afraid to shout it out as loud as you can. The more passion you have in your demands the better results you will get.
Here is an example of something I might say to start my day:
“I demand that abundance flows into my life in greater amounts than I could ever imagine where all my needs, wants, and desires, are fulfilled instantly at this very moment.”
Whatever intention that you set before starting just keep repeating it over and over. Believe the words that are coming out of your mouth and get more passionate about it with each second that passes by. Put as much energy and force into the words that you are saying.
When I say demand I truly mean to DEMAND! I DEMAND this to come into my life. I DEMAND happiness and love to flow through my entire being. I DEMAND to have a healthy and loving relationship with my partner.
You will find that after just 60 seconds of doing this a whole new power overcomes your body. Your fears don’t seem as big anymore. You feel that you have more energy to accomplish the things you need to get done. You will worry less about the current results and focus more on the long term progress. Not to mention a new level of confidence where you have the ability to impress your will onto the world in order to get things done.
Don’t get too excited this strong feeling will eventually pass. That’s why it’s recommended you do this daily, if not 2 or 3 times a day. The more times you do it the more you will resonate naturally at that higher state of vibration. This is when your demands and intentions slowly become who you are, and once that happens, results will begin to manifest.
Time is no longer an excuse as it quite literally only takes a minute. I promise that if you commit to doing this one minute meditation exercise you will eliminate all of your stress. New stresses will begin to appear as you grow but you will now have the strength and tools to vibrate beyond them.
Try it out everyday for a few days and let me know what kind of results you are getting 🙂