Mark Williams, Author of Mindfulness; An eight-week plan for finding peace in a frantic world shows the world how a 1 minute meditation can blow away stress using these tips.
1) Sit erect in a straight backed chair – your feet can be flat on the floor – close your eyes or lower your gaze
2) Focus on your breath – stay in touch with the different sensations of each in-breath and out-breath. Observe the breath without looking for anything special to happen. There is no need to alter your breathing in any way
3) Your mind may wander- when you notice this,gently bring your attention back to your breath, without giving yourself a hard time; the act of realizing that your mind has wandered and bringing back your attention without criticizing yourself is central to the practice of mindfulness meditation
4) Your mind becomes calm- even if you do get a sense of absolute stillness, it may only be fleeting. If you feel angry or exasperated, notice that this maybe fleeting too. whatever happens , just allow it to be as it is. after a minute, let your eyes open, and take in the room