One Minute of Mindfulness | Meditation Script

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Dena Bradford is a mindfulness practitioner based in Oklahoma City, dedicated to helping individuals integrate simple, effective practices into their daily lives to reduce stress and improve overall well-being.

With years of experience in mindfulness techniques, Dena specializes in creating accessible tools that fit seamlessly into even the busiest schedules.

Her approach is grounded in compassion and practicality, ensuring that anyone, regardless of their experience level, can feel supported on their mindfulness journey. Whether you’re new to mindfulness or looking to deepen your practice, Dena is a trusted resource known for her thoughtful guidance and genuine care.

Why Use One Minute of Mindfulness

Life can get overwhelming, but mindfulness doesn’t have to be another task on your to-do list. One minute of mindfulness is a powerful, accessible way to reset your mind and reconnect with yourself without needing any special equipment or extensive time commitment.

Its simplicity is what makes it so effective—just sixty seconds can help clear mental clutter, reduce stress, and increase focus. It’s perfect for busy individuals who feel they don’t have time for longer practices or those looking to ease into mindfulness without feeling intimidated.

When practiced consistently, even one minute can create moments of calm and clarity that ripple throughout your day.

Let’s walk through a simple breathing exercise that can serve as your one-minute mindfulness practice

Start by finding a comfortable position—whether you’re sitting, standing, or even lying down.

Close your eyes, or keep them open with a soft gaze if that feels better.

Take a deep breath in through your nose.

As you inhale, feel your belly expand and your chest rise.

Hold this breath for a moment.

Now, slowly exhale through your mouth.

As you breathe out, imagine any tension or stress leaving your body.

Feel your shoulders relax, and let your body soften.

Breathe in gently through your nose again, this time noticing the sensation of the air entering your lungs.

Hold it for a second.

Exhale slowly through your mouth. Let your breath guide you into a sense of calm.

Continue this cycle for one minute—breathing in deeply, holding briefly, and releasing fully.

If your mind begins to wander, that’s okay. Simply bring your focus back to your breathing.

Take a moment to notice how your body feels. Feel the natural rhythm of your breath and the sense of stillness you’ve created.

You’ve just completed one minute of mindfulness. This small moment of calm can make a big difference.

Remember, you don’t have to dedicate hours to feel the benefits of mindfulness.

Even a single minute, like the one you just experienced, can bring a sense of ease and balance to your day. Take this feeling with you, and know that you can return to it anytime, anywhere.

You’re doing something good for yourself, and that’s worth celebrating. Keep practicing, and let these moments of mindfulness be a source of comfort and strength in your life.

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Go Deeper:

Listen to this guided mindful meditation here.

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