empress2inspire.wordpress.comSpiritual Health

Mindfulness Meditation

Got a minute? Clear your mind and learn how to relax with these one-minute mindfulness meditation techniques!

Preparation :

  • Go to a quite space.
  • Set you timer for 1 minute and 20 seconds (you may need the extra 20 seconds to get ready).
  • Sit in a comfortable position.
  • Close your eyes – or open them, focused on one spot.

Gratitude Meditation

  • Inhale through your nose and exhale through your mouth.
  • Count 1-2-3 as you breathe in and 1-2-3 as you breathe out.
  • Feel yourself relax as you continue breathing.
  • Think of the things that you are most grateful for. Chase away the negative thoughts.
  • Anchor on your breathing as you continue to build a positive energy.

Mindful Breathing

  • Inhale through your nose and exhale through your mouth.
  • Count 1-2-3 as you breathe in and 1-2-3 as you breathe out.
  • Feel how the breathing pattern affects your body and your thoughts.
  • Chase away the distractions that crowd in (e.g. wind blowing on your face, phone ringing, dogs barking).
  • Focus on your breathing. Thoughts naturally appear but don’t drift away. Anchor your attention on your breathing pattern.

23 replies »

    • Yes. Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

      Liked by 2 people

      • Exactly! Its something we all struggle with that’s why it’s always good to practice a bit of mindfulness try it no matter for how long it still gives you some benefits if you allow it to

        Liked by 1 person

      • Yes. If you are just starting out, I recommend you meditate for anywhere from 5 to 10 minutes every day. You can start with even less. Maybe try it for 1 minute in the morning. And when you can sit still and relax for that long, move to 2 minutes.

        Liked by 1 person

    • Hi Mircea, mindfulness is important in today’s world to stay real. More often than not people forget who they “really” are and become a “result” of their environment. It lets us get to know our true selves. Mindfulness can help us see beyond those rose-colored glasses when we need to really objectively analyze ourselves. A study in the journal Psychological Science shows that mindfulness can help us conquer common “blind spots,” which can amplify or diminish our own flaws beyond reality.


    • Glad you liked it. Mindfulness meditation is a mental training practice that can be helpful in these situations. It brings you and your thoughts into the present, focusing on emotions, thoughts, and sensations that you’re experiencing “in the now.” While it can be initially difficult to quiet your thoughts, with time and practice you can experience the benefits of mindfulness meditation, including less stress and anxiety, and even a reduction in symptoms of conditions like IBS.


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