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1 Minute Mindfulness Meditation Script

Everyone can use a 1-minute mindfulness meditation script or two. The world seems to have lost its mind in these last few decades, doesn’t it? It may be the rise of extreme capitalism and the disappearing middle class. It may be the rise of round-the-clock social media.

It may be the Age of Aquarius.


It may be a combination of all of that and more.

Stress, Anxiety, and Depression

One thing is for certain: mental health issues are out of control. Those who are not stressed are anxious, and if you’re not anxious, you’re depressed. Sometimes you’re a combination of two or three.

World issues, local issues, and issues at home can all take a toll on our bodies if we let them, and if they take a toll on our bodies, they will take a toll on our minds and our spirits.

So, what is happening to our bodies?


Our beautifully designed bodies and minds are designed to manage stress. Indeed, many of us, myself included, perform very well under extreme pressure.

I was the one that waited until the last minute to study for finals in school, to get all my essays turned in on time; heck, I still hit my deadlines on the dot after several hours of intense writing. I just perform well, my mind clears, and language comes to me as a writer when I’m slightly stressed.

Go figure.


You can see this same kind of high performance under stress in athletes, in competitions, in business, and in nature.

In fact, small doses of stress are really good for our bodies. We see this when we exercise, lift weights, and expose our bodies to extreme heat and cold.

Our bodies break down and then build up stronger, giving us resilience, grit, and strong immune systems. This is good for us.

What is not good for us is the ongoing, chronic stress that we subject ourselves to every single day, working jobs we hate, staring at screens that give us information that makes us angry, and playing out all our worries in our heads and in conversations with others.

On top of it all, we don’t exercise to move the stress out of our bodies, get enough sleep to heal the damage we do, and meditate to clear our minds.

1-Minute Mindfulness Meditation: Nervous System

Over time, your nervous system takes so many hits that it begins breaking down. Your central nervous system is like the motherboard of your body. It sends signals to the entire rest of your body to regulate every single function therein.

Spiritually and physically, we experience nervous system issues at the crown of the head, the seventh chakra, and at the solar plexus, the third chakra. These are our connections to the divine and our gut instincts, respectively.

7 chakras

When you feel stressed out all the time, you block those chakras, and your body responds in one of two ways: anxiety or depression.


Anxiety is a parasympathetic response to extensive stress. You will feel edgy, twitchy, restless, unable to sleep, and your mind is racing. You worry constantly but you can’t focus on solutions.


Depression is a sympathetic response. You feel fatigued, listless, weak, and sad. You don’t see the point in anything, and you lose hope.

Caroline Myss discusses blocked chakras in her book The Anatomy of the Spirit and discusses the ways in which all physical illness is a manifestation of some sort of spiritual crisis.

Healing Your Nervous System

reiki meditation

To begin to shake yourself out of a damaged healing system, you must learn to live in the present moment. Whenever my daughter comes to me with irrational fears, I always tell her “worry is borrowing trouble.”

I tell her so much she can now repeat it back to me without a thought.
Anxiety is a worry, and worry is borrowing trouble from the future. When you stay in this moment, you can release your worries.

Depression is living in the past. Parasympathetic emotions are grounded in what has happened already.
It’s gone, and you must let it go.

Your nervous system needs you to.

Stress is manageable and even good for you in small, short bursts. So, you must learn to be mindful of the kinds of stress you are subjecting yourself to.

Your number one job right now is to heal your nervous system.

When I suffered from a severely damaged nervous system, it took me six whole months to get back to where I felt normal and better than normal, honestly, because I moved forward and through the healing process rather than going back to the old me that caused all that damage in the first place.

The Basic Steps to Healing Your Nervous System and 1-Minute Mindfulness Meditation

The first 1-minute mindfulness meditation script goes as follows:

“I am on a healing journey. My body knows what to do to heal me. It is my job to get out of the way and let my body, mind, and spirit heal. Healing begins right now, with awareness, and it takes time. I can implement practices into my life that are good for me, and I can eliminate the habits that are not good for me. My entire job in this life is to feel good. I can be patient. I am healing. I am loved. I am supported. The Universe has my back. I am not alone.”

Repeat this script every single morning before you meditate, and then meditate on this script for 20 minutes.

That is the first step.

Step 1: 🧘‍♀️ Meditate for 20 minutes every morning.

Before you do anything else. Before you look at your phone or turn on your television. Try to wake up before your kids and spouse so you can have this time to yourself to connect with your higher power and remind yourself of just how powerful you are.

15-Minute Meditation

A daily meditation practice will allow you to change your daily life and your daily routine in a way that creates new space for your mindfulness practice and see positive effects almost instantly.

Step 2: 🏋️‍♀️ Exercise every single day

Don’t get confused. I’m not asking you to run a marathon or join a CrossFit gym.


I’m telling you to get outside, into the fresh air, in the sunshine, and move your body for at least 30 minutes daily. Exercise opens you up to new breathing exercises and more mindful moments and will lower your blood pressure for good over time.

Go for a walk. Play basketball. Do tumbling in the grass with your kids. Swim. Anything that makes you feel good.

Step 3: 🥗 Look at your diet

You are what you eat, and you may be eating things that may make you feel like crap.

healthy food

Highly processed foods, mountains of high fructose corn syrup, too much caffeine, you name it.

Anything in high doses can be toxic to your system, and if you are inundating your body with crap and not giving it the good stuff it needs to balance out and eliminate the crap from your body, your nervous system is going to take a hit.

Take a look at your diet with clear eyes and evaluate what you can eat or not eat to change how your body feels.

I love how functional medicine doctor Mark Hyman talks about our relationship to food on his podcast “The Doctor’s Farmacy.”

Step 4: 💤 Sleeeeeeeeep

Far too often, our sleep gets overlooked as a solution to healing. You need to get at least 8 hours of sleep a night, and did you know that the best, most restful sleep you will get is the sleep you get between the hours of 10 PM and midnight?

It really stinks for those of us, like me, who are night owls and love a good midnight writing sesh, but it’s true. If you want your body to perform at its best for you, you must get a good restful sleep.

Step 5: 🦶 Take Time Throughout the Day to Ground

Earthing is actually a thing.

When you put your bare feet on bare earth, the vibrations from the earth come up and pull the toxins and unhealthy electricity from your body, literally grounding you.

777 angel number

Before you turn in for the day, get outside barefoot and get on the ground.

I like to go out and water my plants in bare feet after dinner, or sometimes I will just sit on the edge of my fire pit with my feet in the grass.

Other times I’ll just go lay in the grass with my kids while they jump and run around.

As you earth, you can use the following 1-minute mindfulness meditation:

“I am at one with everything. I am made of stardust. I am made of the same stuff the earth is made of. I am connected to everything and everyone that has ever existed and will exist. The constant state of the Universe is one of love and joy in an abundant flow that never ends, and I have access to that flow at all times. As I connect physically with the earth, the earth opens me up to connect spiritually to the divine. I am healing. I am not alone. I am at peace. Life is beautiful.”

Before you know it, you’ll be a seasoned meditator with greater peace in your life, even on a busy day.

Happy, happy manifesting.

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