60-Second Guided Meditation | Andy From Headspace
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Many people get intimidated by meditation, thinking they don't have the time or ability to stop what they're doing and sit still for any length of time.
After Having a Panic Attack On TV, This News Anchor Started Meditating — Here's Why You Should Too
Well, Andy Puddicombe (best known as "Andy from Headspace," a former Buddhist monk + star of Netflix's "Headspace Guide to Meditation") is debunking that meditation misconception, promising that all you need is one minute.
"One minute is enough," he says. "All of the signs show it's about frequency rather than duration. This is something you can do at any time of day."
Like Rach, you can follow along with Andy's 60-second guided meditation in the video above and get a preview below.
1. Sit comfortably.
2. Take one really deep breath with your eyes open. Breathe in through the nose and out through the mouth.
3. As you breathe out through the mouth, gently close your eyes and allow the weight of your body to sink down.
"Just [know] for the next few seconds, there's nothing to do, there's nowhere to go," Andy explains. "Just [enjoy] that feeling of having stopped."
4. Start to notice the feeling in the body — especially that feeling of breath.
"The body, as it breathes, it creates a rising and falling sensation. For some people, they feel that in the stomach, some people in the chest. You can gently place your hand on your stomach if you prefer that. We don't have to breathe in any special way. We're just following the natural rhythm. By doing that, the mind naturally starts to calm down. Sometimes it happens quickly, sometimes it happens slowly. This is something you can come back to anytime throughout the day.
5. Come back to the feeling of contact and weight against the seat beneath you. Whenever you're ready, gently open your eyes.