The Mindful Minute

This idea is not original to me (is anything original anymore, anyway?), but it is so simple and powerful that I wanted to share it.

Those of us who practice mindfulness regularly know that the hardest thing about mindfulness is remembering to be mindful when we’re not engaged in formal practice. And yet, this is why we practice: to be present and aware in life, not just on the cushion or mat. Helping our students find quick and simple ways to be mindful in life is one of the most valuable things we can teach them.

Enter the mindful minute. It takes one minute to learn and one minute to practice: anytime, anywhere.

I recommend teaching this skill after you have spent some time teaching your students basic mindfulness concepts and skills (like anchoring and breath awareness).

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Here is the basic script I used with my students last week:

Come to find a comfortable seated position, with your feet resting on the floor and your hands resting on your desk or in your lap. Allow your eyes to close or your gaze to soften. Take a moment to notice how you feel.

If you have not already done so, bring your awareness to your breath. Do not try to control it in any way. Just gently follow each inhale and exhale.

You are now going to learn how to practice a mindful minute—anytime, anywhere. In a moment, I am going to set a timer for one minute. All you need to do is count your breaths. Each inhale and exhale is one complete breath. I recommend going a little more slowly than your natural breath because slower, controlled breathing will have a calming effect on your nervous system.

(Start the timer and instruct students to begin counting. I stopped my timer with one second left and verbally told the students one minute was up, as many timers have jarring effects that activate the nervous system. Using a chime to signal the end of the minute is a nice alternative.)

That was one minute. Finish the breath you are on, and include it in your breath count. How many breaths did you take in one minute? This is your “magic mindful minute” number. Any time you feel distracted, disconnected, or overwhelmed by powerful emotions, just begin breathing and counting. Don’t worry about the position your body is in; just start noticing and counting your breaths. When you get to your magic number, notice how you feel. If you’re ready to come back to whatever you were doing, then do that. If not, keep breathing. Take as much time as you need.

(At this point, you could guide the students out of the practice by inviting them to shift their awareness to their bodies, the room, any sounds or sensations in their environment. Alternatively, you could sound a chime to signal the end of the practice if this is something the students are familiar with.)

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My intention is to begin class with the mindful minute every day for the rest of the year. I will not guide students in or out. I will just invite them to practice their mindful minute because the whole point is to teach them to practice on their own without outside guidance. This is the gift we give when we teach our students mindfulness.