The Meditation Minute

How to complete The Meditation Minute

This is about starting a sustainable practice, not achieving a blank mind. Sitting quietly and returning to your breath each time it wanders is the whole skill. Beginning tiny is deliberate: a short daily sit beats an ambitious one you abandon.

1. Attach it to an existing cue (right after waking, before bed, or post-coffee) so the habit has an anchor.
2. Sit comfortably with a tall spine, eyes closed or softly lowered.
3. Rest attention on the breath at one spot: the nostrils, or the rise and fall of your belly.
4. When you notice you've drifted into thought, gently label it thinking and come back; that noticing is the practice.
5. Start with just 1-3 minutes and only extend once showing up daily feels automatic.

Tips

• Don't judge a session full of wandering: a hundred returns is a hundred reps.
• A simple timer with a soft bell beats watching the clock.
• Consistency over duration: two minutes every day outperforms twenty minutes once a week.

What counts as done

You've sat in silence on your breath and, ideally, done it on consecutive days to mark the start of a regular practice.