Simple Prompts for a One-Minute Mindful Moment
- Sit up in your chair. Back straight. Sit tall.
- The center of the top of your head might aspire gently toward the ceiling.
- Place your feet flat on the floor. Give yourself a solid base.
- Place your hands in your lap comfortably.
- Close your eyes.
- Take one quiet deep breath.
- As you breathe in, your abdominal muscles gently loosen.
- As you breathe out, your abdominal muscles gently tighten.
- Breathe normally. Focus on your breath.
- If the voice in your head starts to talk, just treat those thoughts as clouds that will gently roll along and leave your mind.
- There is no need to focus on those thoughts.
- Let's observe one minute of silence. [I like to start and end the minute of silence by tapping a singing bowl.]
- That was one minute. Did it seem long to you? Did it seem short?
- Remember that you can do this on your own, anytime, to give yourself a one-minute break.