No Time to Meditate? Think Again! 5 Ways to Take 60 Seconds for Mindfulness Meditation by Julie Potiker

a year ago

No Time to Meditate? Think Again! 5 Ways to Take 60 Seconds for Mindfulness Meditation

Meditation has many scientifically proven benefits, yet some people think they don’t have time to practice it. If you have 60 seconds, you have time to squeeze a mindfulness meditation into your day.

Unlike meditation practices that require you to close your eyes, this one can be done with eyes open, anywhere and anytime, and uses the first five senses. Being out in nature might be most relaxing – and I highly recommend you make time in your life for that on a regular basis – but you can also do a mindfulness meditation at your desk in the middle of your workday, in traffic on the highway or while making yourself dinner, just for example.

So set your time or glance at your clock, and give yourself a minute of calm!

  1. Look. Explore your surroundings with your eyes – even familiar surroundings. Notice all the different colors, shapes and sizes. See the movement and the stillness, the light and the shadow.
  2. Listen. What can you hear? Outside, you might hear wind rustling in the trees, the sounds of birds or other animals, water running through a nearby creek, cars passing on the roadway. Inside, you might hear the voices of those you live or work with, people moving around the space, the hum of electronics, the light snoring of your dog.
  3. Smell. Do you notice any smells? If you’re cooking, you might smell the vegetables you’re chopping, or the noodles cooking on the stovetop. Give yourself time to let this sense explore, even if there aren’t obvious smells from something like cooking. Does the room have a smell? Are there any smells on the breeze? Indoor and outdoor spaces often have subtle smells that we may not normally pay mindful attention to.
  4. Touch. Feel the smooth surface of your desk, the spongy texture of your mouse pad. If you’re outside, feel the sensation of the air on your skin and the sun on your face. Feel your breath coming in and out of your nostrils. Feel your feet on the ground.
  5. Taste. This one is great for mindful cooking moments, or tasting the bright, minty taste of your toothpaste when brushing your teeth. You might also notice that you are tasting while you are smelling, as the two sensations are integrally related. Try this mindfulness practice next time you’re out in nature and see if you can “taste” the breeze by the water’s edge, in the forest, or even in the city.

You could pick one of these senses to focus on each day for five days, or explore them all in a single sitting. Mindfulness meditation is a fun and simple way to build more tranquility into your day.

Note: 30Seconds is a participant in the Amazon affiliate advertising program and this post contains affiliate links, which means we may earn a commission or fees if you make a purchase via those links. The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get inspiration in your newsfeed daily. Inspire and be inspired.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

Practicing Stillness: ​How to Tap Into Kindness Through Stillness in 3 Steps

This Easy Chocolate Chip Mug Cake Recipe Is Your 6-Minute Chocolate Fix

No Time for Fitness? Here’s What You Can Do in 6 Minutes!

No Time for Self-Care? 7 Ways to Put Yourself "On the Clock" for 6 Minutes

Elisa Schmitz
"You could pick one of these senses to focus on each day for five days..." I love this idea, Julie Potiker ! Thank you for making meditation so simple and do-able.
Meditation helps me 🙏🏼

join discussion

Please login to comment.

recommended tips

Mindfulness, Meditation & Parenting: 5 Mindful Mantras for Moms & Dads

Emotional Support Pets Guide: How to Obtain an Emotional Support Animal

Don't Just Spring Clean Your Closets: 3 Easy Ways to Cleanse Your Body, Mind & Soul

Mindful Parenting: How to Parent Mindfully When the To-Do List Never Ends!