One Minute Meditations

with Justice Schanfarber

Each one of these One Minute Meditations is meant to activate an idea in you, to set off a satisfying resonance, or to remind you of something you know to be true, something that supports your happiness, growth and well-being.

They are numbered 1-30, and I recommend doing one every day. An easy way to keep track is simply to match the day of the month to the number assigned to each meditation. For example, if it’s the 6th of the month do meditation number 6.

They don’t need to be done in order, and you will probably enjoy repeating them many times. Listen to them all in one sitting if you like. You can also download them to your device and use them for your benefit as you wish.

These One Minute Meditations were created to enhance my Free 7-Day Audio Course: The Gentle Art of Emotional Mastery. They will be inspiring and beneficial whether you’ve done the course or not.

At the beginning of each meditation you will hear me encourage you to become “receptive and open”. Pay attention to how you actually do this. See if you can become increasingly receptive and open to the nourishment offered in these words over repeated listens.

Remember your three operating systems from Module Three in the course. Be receptive and open in your body (somatically/sensationally). Be receptive and open in your mind (mentally/cognitively). Be receptive and open emotionally (feeling/heart).

Enjoy!

[PS – Make sure you subscribe to my newsletter at the bottom of the page to get notified when more of these meditations or other resources are added.]

Meditation 1 – I feel good about wanting to feel good.
Meditation 2 – I trust my desire.
Meditation 3 – My entire experience is valid.
Meditation 4 – The contrast clarifies.
Meditation 5 – I talk to myself only in ways that feel good.
Meditation 6 – I nurture my thriving mind.
Meditation 7 – It’s a wonderful time to be a human being.
Meditation 8 – I build emotional momentum in the direction of feeling better.
Meditation 9 – Feeling good makes me grow.
Meditation 10 – I know the truth of who I am.
Meditation 11 – I am the project.
Meditation 12 – Today I will be really, really nice to myself.
Meditation 13 – I’m satisfied with what I have, and I want more.
Meditation 14 – My greatest treasure is within.
Meditation 15 – I use my awareness to my benefit.
Meditation 16 – Other people are allowed their choices and their experience.
Meditation 17 – Thought and feeling are creations.
Meditation 18 – My inner world shapes my outer world, not the other way around.
Meditation 19 – I sense subtler and subtler forms of thought and feeling.
Meditation 20 – I am a connoisseur of my own life experience.
Meditation 21 – I am the living face of an intelligent universe.
Meditation 22 – I delight in feeling my eternal essence.
Meditation 23 – There’s no wrong choice.
Meditation 24 – Things are working out.
Meditation 25 – I choose my objects of attention.
Meditation 26 – I’m expecting good things.
Meditation 27 – I keep a loose grip on preferences.
Meditation 28 – I am that which I seek.
Meditation 29 – No one can love me like I can.
Meditation 30 – This moment holds sweetness.

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