• Misbah Haque

Do 60 second meditations actually work?

There’s enough brain science out now that proves a meditation / mindfulness practice is beneficial.

Over time, it will help you with stuff like:

  • Gaining a new perspective on stressful situations.

  • Building skills to manage your stress

  • Increasing self-awareness

  • Focusing on the present

  • Reducing negative emotions

  • Increasing imagination

  • Increasing creativity

  • Increasing patience

  • Increasing tolerance

  • And so much more

​ But it’s still tremendously difficult for most of us to incorporate with consistency.

​ I remember seeing someone advocating 60sec Meditations.

​ And not that I thought it was bullshit…but I had a bias towards spending more time on this.

​ I’ve been consistently meditating for 23 minutes, twice a day, for over 3 years now.

​ That doesn't mean I think everyone should be able to do that. The 60sec meditation is actually a highly valuable tool to have in your pocket for a majority of people.

​ Not only does it make this practice more approachable, but it allows you to build consistency, which is the most important thing. Because you train yourself to MAKE time for it.

​ So here’s how it works. You set the intention to check in with yourself X amount of times per day.

​ You just have to clsoe your eyes and sit there for 60sec. Make the goal to:

  1. Witness your thoughts. What are you thinking? How are you talking to yourself?

  2. Get yourself out of the past and future, and into the NOW.

  3. Use the breath as an anchor to be in the present. (We’ll talk about other anchors in the future).

​ Build up your tolerance to how many bouts of this you can do. I would suggest starting with at LEAST 3. ​ Attach some meaning to why you want to begin this. Or else it probably won’t stick.

​ Be patient with yourself. This is a SKILL. There’s research that shows with consistent meditation, you can change your brainwave frequency in under 57sec. For most people, it’s about 3 minutes. ​ So 60sec is not going to feel like you’re doing much at first. But as you train your mind and body, you’ll be able to utilize those 60sec even more efficiently.

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