Mindfulness – 5

Mindfulness – 5

You can find all my other Mindfulness Posts here:- Mindfulness

One Minute Meditation


A lot of this book involves meditation.

With this in mind I thought I would share with you the One Minute Meditation suggested quite early on before starting the ‘actual course’ part of the book.

It says to be sitting down, however, with my pain issues I cannot do this, so I lie down and found it still as effective.

I am aware that one doesn’t really want to be reading something whilst trying to meditate, it sort of defeats the objective.  With the book comes a CD which I can listen to, so if you wish to try this meditation, as you don’t have the disc you might want to read it a few times first before trying 🙂

  1. Sit erect in a straight-backed chair.  If possible, bring your back a little way from the rear of the chair so that your spine is self-supporting.  Your feet can be flat on the floor.  Close your eyes or lower your gaze.
  2. Focus your attention on your breath as it flows in and out of your body.  Stay in touch with the different sensations of each in-breath and each out-breath.  Observe the breath without looking for anything special to happen.  There is no need to alter your breathing in any way.
  3. After a while your mind may wander.  When yo notice this gently bring your attention back to your breath, without giving yourself a hard time – the act of realising that your mind has wandered and bringing your attention back without criticising yourself is central to the practice of mindfulness meditation.
  4. Your mind may eventually become calm like a still pond — or it may not.  Even if you get a sense of absolute stillness, it may only be fleeting.  If you feel angry or exasperated, notice that this may be fleeting too.  Whatever happens, just allow it to be as it is.
  5. After a minute, let your eyes open and take in the room again.

Personally I think this is a great way to just ‘stop’ during the fast paced day or at a time you might be feeling some kind of negative emotion or even feeling pain.  For me it has been a learning curve to just ‘stop’ in the day, to put in time to make sure I get ‘time’ to re-charge or pace or whatever I need to do, because one always puts these things on a back burner.  This takes so little time, but it’s much like a power nap.

Thank you as always for reading, this excerpt was taken from Mindfulness, a practical guide to Finding Peace in a Frantic World by Mark Williams and Danny Pennman.

Justine xx


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