The Mindful Minute!

Each time you feel anxious, depressed, stressed, etc., you can practice the mindful minute. It is one tool of Mindfulness Based Stress Reduction.

This meditation can be used almost anywhere. For example, before a public presentation, in classroom, before an academic test, at your work, etc.

• Although called mindful minute, you can practice it as much time as you need. Usually, five minutes are good
• During the same day, you can repeat it as much as you want
• You can be sitting or standing, with your eyes either open or closed

The mindful minute includes three steps:

• Step 1: Begin to move into mindfulness by focusing on your breath and its physical sensations (How the air is moving in, out; how your muscles are operating…). You can also count your breath cycles. It is recommended to inspire for 4 seconds, hold the breathe for 4 seconds, expire during 4 seconds, take a 4 seconds pause, and begin again.
• Step 2: Once you are in the present moment, evaluate the situation and try to find what is going on and to understand your current mood: depressed, irritable, worried…Also, scan your body looking for physical sensations related to your actual mood, like for example a stomach burn, muscles pain…
• Step 3: To take acknowledge of your state of mind and accept the reality without trying to change something. Continue to be aware moment by moment and try to relax your muscles. You can end the meditation by simply put your attention back to your surroundings.

The more you practice mindfulness, the greater the benefit you will receive