Get comfortable and make sure no one bothers you for a minute. Sit straight, but not stiff. If you want, imagine that a thread is pulling up from your head. You can put your hands as you prefer, but symmetrical. Soon, when you hear a bell, your one-minute meditation will begin, and I will ask you to focus on your breathing ...
FOR ONE MINUTE, FOCUS ONLY ON YOUR BREATH
Continue to sit with your eyes closed, focused on your breathing. During this minute, you are going to try not to scatter your mind with thoughts, but if it does it is normal, just refocus your mind, without getting overwhelmed, and as many times as necessary, in your breathing.
IF YOUR MIND IS DISTORTED, FOCUS IT ON YOUR BREATH
You can now close your eyes and smile or not, as you like. Are you comfortable Put on a soft alarm or timer and get started. When that minute is over, think:
How do you feel? If it has been difficult for you to focus your attention on the breath, nothing happens. Little by little, as you practice, it will become easier and easier.
PRACTICE A MINUTE OF EMERGENCY WHEN YOU ARE STRESSED, TROUBLED, STUCK ...
At first, apply this technique to meditate when you are stressed, angry, when you have trouble sleeping, when you need a clearer mind or new ideas, on all those occasions when you want to regain calm and tranquility. You will achieve major changes in your mind in just that one minute of emergency.
Later, with a little practice, you can take your minute of meditation to noisy places, such as the subway, a traffic jam, a boring meeting, an episode of tension in the kitchen ... Your minute of meditation will thus become a minute portable, it will do you great. And, little by little, you will see how you can reduce that minute of meditation to a moment of meditation, which you can use whenever you want, anywhere.
Do you want to develop your ability to be present, to focus your mind, but traditional meditation is not attractive to you? Meditating does not imply that we have to follow a specific strategy or methodology. Meditating is coming to understand how your mind works, in order to manage it and not fall into its traps. How can you do it? There are as many ways to meditate as there are people in this world, and everyone can choose the one that best suits them. We can learn to meditate, that is, to put peace in our minds, in a minute or in a retreat of hours or days in a monastery; in a formal or informal setting, walking, running, sitting or lying down, on the beach or in the subway. Meditation is simply a relationship and a complicity that you establish with your mind. The writer Paulo Coelho, for example, says that he does not feel particularly comfortable meditating in a more traditional way, sitting, and prefers to do so through a meditative Japanese martial art that practices and recommends, the kyudo, literally "the way of the bow" Rooted in samurai warriors and the spiritual traditions of Buddhists and Shintoists, and focused on training that inner strength and nobility that we all possess but which, the kyudo reminds us, is obscured and needs to be able to shine again.
Find your own way to do it!