Try to do the Basic Minute in a quiet place, once a day. The
only equipment you will need is a timer. You can do it several times a day, but
Boroson cautions, “Please don’t do the Basic Minute for longer than a minute.
The point of this exercise is to learn that you can truly tap a deep experience
of peacefulness in a very short amount of time, so if you do it longer, you’re
The Basic Minute
Create a place
legs in a relaxed but fixed position.
Set your alarm
for exactly one minute.
hands in a relaxed but fixed position.
mind to settle into your breathing.
When the alarm
Once you’ve practiced the Basic Minute, One-Moment
Meditation shows you how to make it more flexible and more useful, with
exercises such as the Portable Minute, the Emergency Minute, the Bonus Minute,
and the Surprise Minute. You then learn how to reduce the length of the Minute
gradually, until you can get the same sense of equanimity in just a moment.
With One-Moment Meditation, you can experience peacefulness wherever you are,
and stillness even when you’re on the go.
Reference book: The One-Moment Master: Stillness for People
on the Go by Martin Boroson.