I bet you want to meditate but don't have time.[ring] [thonk]

[ring, ring] [thonk, thonk, thonk]

Maybe you've tried to meditate, but had some trouble.

Maybe you had a wonderful experience meditating over there, [birds tweeting]

but just can't find that same feeling over here.[office noise]

Well, my name is Marty Boroson

and in this video I am going to introduce you to the technique of One-Moment Meditation.

Then you can meditate whenever you need to.

[crying] [doorbell]

Like when you are feeling stressed, [ding]

[happy cooing]

or feeling angry,

[ding]

maybe you're having trouble sleeping, [clock ticking]

[ding]

or you're feeling anxious,

[ding]

or you just need a new idea.

[ding]

[music] Although One-Moment Meditation is ultimately about meditating in a moment,

we are going to start with a minute.

We start with a minute because a moment goes by so quickly that it's very hard to notice,

but a minute is like a moment with handles on it.

You know where it begins and where it ends so it's easier to grasp.

If you're ready we'll do the basic minute now.

You might want to shut the door

or at least tell people you're not available for the next minute.

You don't have to tie yourself in knots for this,

just sit with your legs planted firmly on the floor.

Try to sit up straight but don't be rigid.

It's as if your head were being lifted up away from the weight of the world.

Think of it as cosmic traction.

Now put your hands in any position that's balanced, symmetrical and still.

Like this.

Like this.

Or like this.

During the minute simply focus on your breathing moment by moment.

Of course even in the space of a minute you will get distracted.

That's perfectly normal.

It doesn't mean you're doing it wrong.

But as soon as you notice you're distracted just think hmmm and bring your mind back to

your breathing.

I'll ring a bell so you know when to start and when to finish.

Ready. Then close your eyes.

Oh, one more thing.

It's ok to smile. And, go. [bell]

[bell] As you open your eyes notice how you feel right now.

Maybe a little bit refreshed,

a little bit more awake,

a little bit more open minded.

Not bad for a minute.

And the more you do it the better it gets.

But please don't ever do the basic minute for longer than a minute.

Don't be macho about it.

Because the point of the basic minute is to show you that you can make a meaningful change

in your state of mind quickly.

So if you do it for longer you're cheating.

With One-Moment Meditation you can also learn how to do the portable minute

which is very useful when you're standing in line,[beep]

on a train,[engine noise]

or stuck in a boring meeting.[snores]

You can also learn the bonus minute,

the surprise minute

and the emergency minute.

With One-Moment Meditation you can also learn

how to reduce the length of the basic minute step-by-step

until it only takes a moment.

And when you can meditate in a moment your whole day can be filled with mediation.

Because it takes no time at all.