Meditate in Just One Minute a Day
Most people have heard of the many benefits of meditation. It has been proven that if you are able to sit still for a while, it can reduce stress, improve memory, lower blood pressure, and boost your immune system. and more. Are you feeling anxious? Recent research has shown that people suffering from anxiety disorders are more likely to feel anxious than those who don’t have them. meditated for 40 minutes a day and took a two-and-a-half-hour mindfulness meditation class once a week saw a 20 percent reduction in their symptoms over eight weeks—the same amount of relief experienced by study participants who took an anti-anxiety medication.
The question is, who can meditate for 40 minutes a day when there are friends to catch up with, errands to run, book club books to read, Instagram feeds to scroll, and oh yeah—jobs to do and families to feed? This is just my list of priorities and distractions. But I know you have your reasons for not reaching for your meditation cushion every day.).
If you’re in the exact same boat as me, then the thesis of A is for you. just-published bookAccording to, you can get the benefits of meditation in as little as one minute per day. The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per DayBy psychotherapist Jake EagleLPC, and physician Michael AmsterMD explains how “microdosing mindfulness” It can make a huge difference in the way we think and feel. Read on to find out how it works (because all of us can find one extra minute in our day to improve our mental and physical health—even me).
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According to Eagle and Amster, being in a state of awe—which they say may happen when you are “in the vastness of the Grand Canyon… entranced by your favorite performer, or enchanted by the wonder and miracle of life while holding an infant”—causes a shift in your nervous system. “Your fight-or-flight response [becomes] less active, while your ‘rest and digest’ functions [are] more active,” In their book, they wrote. This feeling of awe, they write, can “reduce inflammation chronically and lower your risk of cardiovascular disease, dementia and diabetes, as well as depression.
They point out that while most people can’t visit Grand Canyon or cuddle a baby every day, meditation has many of the same benefits. “However, we have observed that meditation requires an amount of time, dedication, and effort that effectively discourages far too many people from ever becoming proficient enough to fully experience its benefits,” They write. “For those who struggle with silencing their anxious minds… meditation can become a stressful, rather than a calming, experience.”
This is where the A.W.E. comes in. This is where Method comes in.
A.W.E. stands for Attention, Wait, Exhale and Expand—and it takes just seconds to practice, Eagle and Amster say. Here’s how it works:
Attention—First, focus on “something you value, appreciate, or find amazing,” They write. “Look at it closely. Really look. If it’s a small object, pick it up and begin to notice everything about it. If it’s a plant, touch the leaves… If it’s a painting, imagine the painter painting it and notice the depth, light, and colors.”
Wait—Simply slow down and take a deep breath.
Exhale and expand—As you slowly exhale, they write, “allow what you are feeling to fill you and grow.” Observe what you notice as you exhale while you do this. “Did you smile? Did you relax? Did you feel a warmth in your belly? …Congratulations. You have just experienced awe.”
The entire process takes less than a second, which is what Eagle and Amster refer to as “simple”. “microdosing mindfulness.” They say that this can be done several times per day for one minute. (Of course it’s better to do it more often.
This feeling of awe, the authors explain—and practicing The A.W.E. Method for at least one minute a day—is associated with a reduction in inflammation chronic pain. Amster, a pain management specialist, presented the method to his patients and wrote that many have adopted it. “experienced life-changing results that have improved their ability to regulate their chronic pain without medication.”
What is the secret to it? Eagle and Amster acknowledge that it is possible. “there is not yet specific research on the mechanisms of how awe improves chronic pain,” Amster “believes that patients who regularly practice the A.W.E. Method ruminate less about their pain and shift their perspective and reactivity to pain by being less fearful, which helps them relax.”
In addition to decreasing pain and inflammation, authors suggest that people who take the time to be aweful on a daily basis can feel less lonely, burnt out, stressed, and depressed.
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Are you skeptical about the effectiveness of doing one thing per day to improve your mental and physical health? Eagle and Amster encourage people to give the technique a try for three weeks and let us know what happens.
“Commit to practicing A.W.E three to five times a day for 21 days,” They write. “Before long, you will be doing it spontaneously—and often.” It can be helpful to journal, buddy up with someone you can share your experiences, and try some of the prompts in their book.
These authors explain how time-efficient this method is. “is a conduit for the vital gift of awe, a most powerful emotion that has the potential to polish every aspect of our emotional and spiritual life. With awe, the promise is not that life will be free of challenges or adversities. Rather, awe coats each moment with appreciation, gratitude, and presence, lending a richness, depth, and enlightened perspective to all of life’s ups and downs.”
Don’t we all have one hour a day to do that?
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