It’s the busiest time of the year. With days before Christmas and two weeks from the New Year, I can’t think of a better time to start your meditation practice. You have been thinking about it for years and just about every day, you tell yourself, ‘One day.’ What if that one day were now in the midst of the crazy?

Even if you think I am nuts at the mere suggestion of starting at this time of year, what have you got to lose? (It’s only for one minute.) One of the points of meditation is to learn how to respond to life instead of reacting, you will be practicing during a typically reactive season. Quit waiting for the right time, the perfect meditation cushion, a quiet room or the Dalai Lama to come teach you. You got me, and I’m here to break this down.

I suggest starting your practice in the morning, but I won’t hunt you down if you choose another time of day. And remember we are playing with what can work for you. Your practice may look different in a year from now.  Today we’re starting simple and small; you are welcome to expand this in the future, but for now, let’s begin:

• Sit. I like to sit upright in bed. If you would rather sit in a chair in another room or on the floor—great. Just sit your butt down. This also works great in the car. A parked car of course. Make yourself comfortable.
• Be still. For one minute simply be. If you have an itch, please itch it then come back to being as still, quiet and present as possible.
• Hands. Feet. Eyes. Adjust all three as needed. You need not have your hands in a particular position, only rest them comfortably. Do the same with your feet but do uncross them and feel them on the ground if possible and not sitting up in bed. Eyes can be opened or closed. If open keep half-mast resting gently on something small not far from you.
• Breathe. You were already breathing before you sat down. The only difference now is you are invited to notice your breath and breathe intentionally. Slowly. Inhale. Exhale.
• Focus. You can choose to focus on your breath or one word for one minute. If you are picking a word, pick one that feels good, inspiring, supportive or helpful. As you inhale, breathe in that word, thinking it to yourself. Do the same on the exhale. Your focus is either the in breath and the out breath or your word. I like to use Love or Peace for my focus word. The idea is when your mind wanders and it will even when sitting for only one minute, come back to your breath or your word. It’s okay if your practice is a constant coming back.
• Let Go. When thoughts come that have nothing to do with the present moment imagine that you are giving them to the clouds and allow the clouds in your mind’s eye to carry them away as you come back to your focus.
• Gratitude. When your minute is up, thank yourself for showing up. Thank the Universe for holding you as you sat still.

One minute will seem forever at first and fly by once you are in the practice. Increase your time as you are ready. You can do anything for one minute. You can set a timer or keep an eye on the clock. With practice you will get a feel for how long one minute is as you sit still. Begin to notice how this simple, short practice not only gets you centered and calm, grounded and rooted but it helps you to be more responsive to what life throws at you. In addition, you likely will begin to crave longer than one minute and soon with dedication, discipline and diligence you won’t even know yourself anymore. (In a good way.)

To become a meditator, you must meditate—not perfectly, not like a Buddhist priest, but like yourself. No comparing your practice to another’s—make it your own. I have a client to this day after years of practice, one minute three times a day is all the meditation she needs to balance out her busy schedule. She has stopped dreaming of doing it, as it is now an ingrained habit. And like you, she began with sitting down one time for one minute. Go. I dare you.

Cheers, Jenny