A daily practice, in one minute
A regular get-out-of-the-noise-in-your-head practice can go a long way. Today I’d like to offer you one that’s super handy and practical. It’s pocket-size!
Devoting even just a bit of time every day to stepping back from the chaos within — and all around us — can be beneficial. It’s the most effective path toward broad health and well-being that I know.
I attribute my regular meditative practice with increasingly knowing myself better and becoming softer and kinder as I’ve tapped into more gentleness and ease under the surface of my busy mind.
I kind of cringe writing that, though. I’m extremely far from Zen master; I just lost my tempter basically five minutes ago. I also don’t want to be preachy, but the truth is that I’ve buckled down and been more committed to my own practices lately, and I’m thrilled and amazed by how much they really do work.
So, this week I would like to offer a very simple exercise I hope can help you develop or maintain a regular practice that works for you. It’s a bite-sized meditation to get the ball rolling and perhaps build some momentum toward a daily habit.
James Clear, author of “Atomic Habits: Tiny Changes, Remarkable Results” says we often overprioritize intensity over consistency, but consistency is what matters most when it comes to making progress.
This practice is not intense. It can be done in literally one minute. If/when you have time for more involved practices (meditations, journaling, prayer, contemplation, whatever speaks to you), that’s awesome and worthwhile. Otherwise, something like this is a useful go-to.
It’s also helpful in stressful moments. The intention is to help us get out of our heads and connected with ease in our bodies. And it ends with gratitude.
Here’s the practice. Try it with me.
Imagine right now that you drop the tug-a-war rope. Like, you didn’t even realize it, but you were playing tug-a-war, and you just let go.
Completely stop all pulling, gripping, resisting.
Feel what happens in your body.
Feel how any extra tension you had been carrying suddenly released (when we’re not paying attention, there tends to be some, if not a lot of tension).
Focus in on that softness and openness in your body.
Deepen your breath and see if you can expand on that sensation: Allow relaxation and ease to overtake the entirety of your body.
Be with that for a moment.
Feel the release through you and possibly even radiating out around you.
Now, place a hand on your heart and say thank you.
Thank you for this peaceful moment. Thank you for this precious and peaceful sensation. Thank you that —as you look around—there’s beauty and grace around you right now.
Something as simple as this could be your daily one-minute practice. Or your go-to when you don’t have time for anything else. Or what you try in a tense moment. (You can find a recording of it here.)
It’s hard to argue with giving one-minute a shot. Sure, more time will do more good, but let’s not underestimate the power of small, consistent steps.
They’re big.