In today’s 24/7 switched on society, the screen has become our new BFF! We turn to it the moment we wake, and it is often the last thing we see before we nod off to sleep. It keeps us occupied when we stand in line, entertains us when real life gets a little dull and plugs us into our work until well after hours. Like all good friends, it’s there for us during the good times and the bad. But what happens, when we feel like the relationship is getting a little toxic?
As tempting as it seems to break up for good, a full digital detox is not always the most practical solution but that doesn’t mean you should do nothing. Taking some quiet time for yourself at the start of each day is a great way to centre yourself before you plug into the rest of the world and you won’t need to get up hours earlier to do it. In fact, one minute earlier should do just fine.
A short regular meditation practice is more beneficial than the occasional marathon session so even one minute a day could be the difference between feeling centered or hurtling towards burnout. Meditation lights up the parts of our brain that control planning, reasoning and our self-conscious awareness – so you may even find yourself getting more shit done. This one-minute breathing sequence is a great place to start if you’re new to meditation or just tight on time in the mornings. The breathing pattern will give you something to focus on, and the short cycle means that you’ll be less likely to skip the practice.
The One Minute OM
- You can do this sitting up, lying down or standing – go with whatever feels comfortable for you
- Close your eyes and your mouth
- Place your right hand under your chest so you can feel your breath rise and fall
- Inhale sharply three times through your nose and hold for three counts
- Exhale sharply through your nose three times
- Notice your chest rise and fall as you breathe in and out
- Repeat for one minute
If you find your mind wandering, just bring your attention gently back to your breath. Practice this sequence for one minute a day for seven days and remember, the goal of meditation isn’t to control your thoughts. It’s to stop them controlling you.