Do you ever feel like your mind is a browser with new tabs continually opening? A super-quick meditation might just be the mental “close all tabs” you need. Yes, a one-minute meditation really can shift your energy and pivot your day from chaos to calm. (Oh, and if you get triggered by the word “meditation,” then call it something else–concentration, mindfulness, focus, clarity, refuel, etc.).

The Mini-Meditation Truth

Let’s bust a myth: You don’t need to meditate for hours to reap benefits. Busy executives like you can actually harness significant gains from brief sessions squeezed into your hectic schedule. It’s about quality and consistency, not quantity.

The Elephant in the Room

Now, I can hear the skeptics from my office in Denver. “But I can’t meditate! My brain doesn’t have an off switch!” That’s perfectly okay. Meditation isn’t about silencing your thoughts; it’s about noticing them without getting into a mental debate. Think of it as sitting by a stream, watching leaves (your thoughts) float by without jumping in to fish them out.

Why Meditate?

Short-term meditation reduces stress and clears your decision-making fog. Long-term? It’s linked to improved memory, emotional resilience, and even greater leadership effectiveness. 

Leaders like Salesforce’s Marc Benioff and Oprah Winfrey swear by it for the transformative impact on their personal and professional lives. In the hundreds of leadership articles I’ve written over the last five years, I believe meditation is the single practice I’ve recommended most.

5 Amare Steps to Kickstart Your Meditation Journey

1. Find your minute. Start with just one minute each morning. Sit comfortably, set a timer, and just breathe. Whisper “I’m breathing in” and “I’m breathing out” as you go.

2. Create a ritual. Pair meditation with a morning routine like after your coffee or right before starting your workday. It helps in forming a habit.

3. Try guided apps. Use apps like Headspace or Calm or Plum Village for guided meditations tailored for busy people. They do the work. You just show up and breathe.

4. Start every meeting with a moment. Paul, a CEO I coach, starts every meeting with a moment of silence that invites everyone to really settle in and be present. Be like Paul and adopt this mini-meditation into every meeting–they’re already on your calendar, after all!

5. Keeping the momentum. Consistency is key. Try not to skip; it’s just a minute! Over time, increase the duration as you start feeling the benefits and your ability to focus deepens.

The Meditation Advantage

Incorporating meditation into your daily routine could be a game-changer in how you lead, live, and thrive. It’s about giving yourself that quiet moment to reset and align with your intentions—not just for better productivity, but for a more fulfilled life.

Be realistic about your expectations. I’ve been meditating twice a day for over 40 years and I still have all kinds of thoughts trying to barge in. I do my best to just let them pass. That’s why it’s called a practice!

Remember, in leadership as in meditation, strength lies in stillness and power in presence. Tap into your inner stillness; it’s just a minute away.

As you venture into this practice, allow yourself to embrace the calm amidst the corporate storm and watch how it transforms not just your moments but your decision-making and connections.

Transform Your Leadership Team 

I coach and advise executives and leadership teams on identifying and being the best and most effective versions of themselves through the Amare Way of love-powered leadership (suffering optional!). If this stirs something within you, please listen. Contact me here.

Today’s Amare Wave Wednesday Quote

“The thing about meditation is: You become more and more you.” 

—David Lynch, American filmmaker

Acknowledgments: My gratitude to Thich Nhat Hanh and davidji for their insightful teachings on the techniques and impact of brief meditations.

Click here and read more Amare Wave Wednesday newsletters on related topics:

What Feeds Your Soul as a Leader? 8 Ways to Embrace Your Passion & Radiate Your Light

Beyond Your Mind: 10 Steps to Tap Your Inner Wisdom and Be a Better Leader

Awakening Your Leadership: How to Find Purpose in Life’s Inevitable Surprises

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Balanced Decision-Making: Five Steps to “Makes Sense” and “Feels Right”