One Minute Breathing Meditation

Got one minute to spare?  Try this simple and relaxing one-minute breathing meditation.  It might be the easiest thing you do for you all day!

Benefits of the one-minute breathing meditation include:

  • Activation of the parasympathetic nervous system dissolving stress and anxiety
  • Slows down and calms the mind
  • Activates and strengthens the prefrontal cortex
  • Enhances mindfulness
  • Boosts resilience and self-directed neuroplasticity
  • A terrific tool for your self-care practice
  • A great practice for all levels of meditators
  • A simple and portable practice


I’d love to have you join me again, or if you’d like to practice on your own, you can download a copy of the meditation script here.


One Minute Breathing Meditation

  • Begin by sitting in a comfortable position
  • Soften or close your eyes and direct your awareness to your breath
  • Breathing gently and naturally, simply follow the rhythm of your breath
  • As you breath in, feel your stomach and lungs expanding
  • As you breath out, letting go
  • Breathing in, feel your body getting fuller
  • Breathing out, letting go of any tension or stress
  • Breathing in, feeling alive and awake
  • Breathing out, feeling relaxed and calm
  • On your final breath, lengthening the breath and breathing in deeply
  • And slowly letting it go


10 Affirmations to Ease Anxiety


If you struggle with anxiety, you know first-hand how panic, worry, and fear can significantly limit your life and take an emotional toll.

For some, anxiety can seemingly come from nowhere and take you by storm in the form of a panic attack.  For others, anxiety feels more like an unwelcome friend that accompanies you everywhere you go with a continuous undercurrent of mild fear or a sense of being ill at ease.  The bottom line is that anxiety is not easy to live with and can affect all aspects of your life, including your emotional and psychological well-being, relationships, and overall health.

Affirmations are an excellent tool for working through anxiety.   Affirmations are positive statements that can be used to help you manage your thoughts and negative self-talk that, often times, create and perpetuate anxiety.

Below are 10 affirmations that can be used when you are feeling anxious.  If you want to be proactive in keeping anxiety at bay, you can use these affirmations even when you are not anxious to evoke a sense of calm.

Simply read aloud or meditate on the following statements.

  1. I am safe and secure.
  2. This is anxiety and will soon pass.
  3. This feels uncomfortable, but I am not in danger.
  4. I breathe in calm and breathe out fear.
  5. I have what I need to stay calm.
  6. I have peace.
  7. I am well, healthy, and strong,
  8. I am supported and loved.
  9. My mind is calm and my body relaxed.
  10. I am stronger than these feelings.

Anxiety is uncomfortable, but it does not have to limit your life.  Through awareness and management of your thoughts and self-talk, you can overcome anxiety.  Affirmations are one tool to help you do just that. 

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Emotional Freedom Technique for Stress, Anxiety, and Depression

The Emotional Freedom Technique (EFT), also known as, “Tapping” is a simple, yet powerful method to reduce stress, anxiety, and depression.  The healing philosophy of EFT blends ancient Eastern acupuncture and modern day psychology, and is designed to restore the body’s energy system, thus reducing emotional pain and suffering. 

Tapping is easy to learn, simple to do, and best of all portable—it can be done at anytime, anywhere.  Tapping works by using your fingertips to “tap” 9 specific meridian points on your body, which sends calming signals to the amygdala, the stress and emotion processing center of the brain, where it accesses and dissolves both physical and emotional stress.

The basic technique of tapping begins with focusing on whatever you are experiencing at the moment.  It could be a negative emotion, such as sadness, fear, or anger, a painful memory, or a problem you are struggling with.  Next, using your fingers, you will tap through the 9 meridian points while concentrating on accepting and resolving the negative emotion.  The blending of the cognitive (maintained awareness of your emotion or issue) and the physical (tapping), the body’s energy system is restored to balance, the emotion is released, and you feel better!  As an added bonus, the set-up statement used during tapping, “Even though I am _____________, I love and accept myself” helps you to develop a gentle acceptance of yourself and your emotions.

The brief four minute video below provides instructions for how to use this powerful technique!


4 Basic Steps to Mindful Meditation

Mindful meditation is increasingly popular these days, but how to do it can seem elusive and downright confusing.  Many believe that in order to “do it right” you must rid yourself of all thoughts.  The reality is, we are thinking beings, and if you are conscious, you will have thoughts. 

The key to mindful meditation is to acknowledge any thoughts, feelings, or sensations that arise during your meditation period, and gently let them go, returning your awareness to your breath.

Below are the basic steps to mindful meditation. 

  1. Find a quiet place where you won’t be distracted.
  2. Sit in an upright, but comfortable position, this will help you stay alert and to breath properly.  It doesn’t matter what you sit on, it can be a cushion on the floor, the floor, a chair, the front seat of your car, etc.
  3. Close your eyes or gaze softly downward and turn your focus toward your breathing.  Breath comfortably and naturally from your diaphragm and up through your lungs, and simply notice how the breath feels as you inhale and as you exhale.  Continue to focus on your breathing.
  4. As thoughts, feelings, or sensations arise, as they will, simply notice them and return your awareness to your breath.  Sometimes it is helpful to label what is happening as a way of acknowledging and then letting go.  If you are having thoughts, simply silently state, “I’m having a thought about xyz.” Then return to your breath.  If you are having a feeling, simply silently state, “I’m feeling xyz,” and return to your breath.   
That's all there is too it!  Depak Chopra says, “If you have the intention, make the time, and attempt to meditate, then you are doing it right!”

If you are new to meditation, begin with a few practice periods of five to ten minutes each day.  As you become more experienced, you can expand your meditations to what is best for you, but a good aim is for 20 to 30 minutes per day.  Regardless of how short or how long, every practice period counts!


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