One-Minute Matters! Harmony & Balance in just Minutes. | Richard Lindström | Skillshare

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One-Minute Matters! Harmony & Balance in just Minutes.

teacher avatar Richard Lindström, Artist, Coach & Meditation Teacher

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (48m)
    • 1. Introduction to One-Minute Matters!

    • 2. Get the most out of this course One Minute Matters!

    • 3. Taking a Minute

    • 4. The Posture

    • 5. The Breath

    • 6. The Thinking Mind

    • 7. Stillness, Silence and Spaciousness One Minute Matters!

    • 8. Deep Relaxation One Minute Matters!

    • 9. Reflection

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About This Class


Our thinking mind is a wild and babbling mind and only by meditation, mindfulness and focus training, are we able to distance ourselves and observe the mind without engaging. This is why I think it is crucial that we learn to ‚ÄĚTaking a Minute‚ÄĚ, a short and effective micro-break-meditation, that can be used anywhere and everywhere.

A new habit of turning inward, sensing our body and following our breath during our day, can truly bring peace, balance and help us to step into the now where peace of mind and possibilities lie.

Please leave a good review if you benefited from this course! Thank you!

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Meet Your Teacher

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Richard Lindström

Artist, Coach & Meditation Teacher


Hello, I'm Richard.

I am passionate about art, meditation and coaching. During the last 12 years I have focused on personal & spiritual development.

I have a passion for helping people to let go and transform their lives. I believe our biggest problem lies in the way we build up negative emotions and get distracted by our wandering thinking mind.

If we habitually think of what we don't want and what we don't have we create many fears, expectations and uncomfortable feelings inside.

How can we be happy if there is always something wrong?

How can we be great if we constantly think we are not?

What we think and feel is what we get...

I found meditation in 2006, just when I needed it the most and it has helped me make a fantastic shift i... See full profile

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1. Introduction to One-Minute Matters!: Hello and welcome to my course. One minute matters. You will learn how to create harmony and balance in your life in just minutes a day. My name is Richard and I am a coach and meditation teacher. I know the importance of micro meditation breaks and how beneficial they can be. And I've witnessed this in so many people in so many teachers and students that I've trained. After completing this course, you will know how to take these effective meditation breaks. You will know how to observe and distance yourself from your thinking mind. You will know when and how to relax deeply. And this week Long course is designed over seven days with daily videos, exercises, reflections and worksheets all to make it easier for you to follow along. And in this course I will cover taking a minute the effective micro break meditation, the meditation posture, the power of the breath, the thinking, mind, stillness, silence and spaciousness, deep relaxation. And at the end there will be time for reflection. I have designed this course for you who feel stressed out of balanced, worried and you have some trouble with that wandering mind and you want to learn a fast, effective and easy way to regain that balance. To regain that peace of mind and to be more productive and mark more harmonious during your day. This course is for you. Welcome. 2. Get the most out of this course One Minute Matters!: one minute matters is a week long seven day course. There's gonna be a daily video exercises and reflective questions for you every day, but this doesn't require more than 20 to 30 minutes of your time every day. But you can, of course, do it for longer. Practice longer, sit longer if you prefer. I I highly recommend that you in the morning check the video, check the questions and the exercises so you can plan out your day and to get the most benefit out of this course. Uh, I think it's important that you stay focused on the day you're on and not skip ahead back and forth. But stay focused on on the day that you're on, because it's all about slowing down, taking a T C and focusing. So what's important hair is your attention and your awareness when you're doing the exercises. So try to just let go of everything. You're doing everything you're thinking about and just try to really be in the moment and focus completely on taking a minute, doing the exercise, being completely there in the moment. That is what's important because that's the whole practice, and I think that if you take the time out to really do this to focus these seven days on creating this new routine for yourself, you will be amazed after one week of how beneficial it is for you and how good it feels and how easily you can balance yourself every day. So let the adventure begin. And, uh, take a look at the first video lesson calls taking a minute. Enjoy. 3. Taking a Minute: This is the instructions for taking a minute the one minute meditation. So first of all, you sit naturally straight, not leaning on the back of the chair. And then the first thing we'll do is three balloon breaths. This is a breathing exercise to just get some or energy and release some tension. So imagine you have three balloons, one in the belly, one in the center and one up here. So we breathe in through your nose and fill the first balloon all the way down in the in the belly. And then when that's full, you go to the middle one and then the top one like this, trying to fill each balloon as much as you can. So you're breathing in through your nose, filling the balloons, and then when you breathing out, you breathe out through your mouth like this. This will make you release tension more and at the same time when we breathe in, we pull the shoulders up like this. So here is the balloon breaths, and when you have done the three balloon breaths, you are set to do with one minute meditation. So you put the time around one minute and the goal of the aim. The focus, The focus of the one minute meditation is on the breath. So now we are only observing our breath. We observe how it flows in through our nose, goes down into other bodies and then up again. And and, uh, this is the only thing we're going to focus on. So here we're trying to get the mind and the breath aligned, so they're like a flowing river, so the mind follows the breath. You don't do anything to change your breath or try. You don't have to do anything. You just observe how it naturally flows in and out. You close your eyes or have them open. If you have them open, try to find a focal point for the eyes, too to rest. So you observe the breath and there is only one action, and that's when you lose. When the mind When the mind goes away from the breath, you bring it back alignment again and then goes away. Thoughts come you bring the mind back to follow the flow of the breath. That is the focus training that is the meditation, bringing back the mind to the breath So you put your put your alarm for one minute and then you sit and you sit like that for one minute, observing the breath. So that was the instructions for taking a minute. The one minute meditation. 4. The Posture: good morning. Today's section of the course is on the topic of posture, how we sit when we meditate and the posture is very important in meditation. It is like the foundation that we build on, so we want to be able to go high to reach high. Then we need to have a stable foundation. So that's the posture, the stable foundation, and also it opens the channels in the body and the energies flow in the right way. So when it comes to the posture, we can sit on the floor like this, which I'm going to show you now or we can sit on a chair. It's the same thing. So does matter. It's just the difference of having the legs and sitting in an office type chair straight like that instead of sitting on the ground. So that matter so much. But when you sit on the ground like this, you can start by having one foot in like this, the other one in front of it. Then you have, ah, sturdy foundation here on your your legs, and then I'll take a pillow and I put it under my sitting bones and then I sit as straight as I can, but we want to have a natural curve to the spine so straight as I can natural curve of the spine. And then I tilt my head little forward so the chin goes in a bit and I can rest my eyes and an object in front of me. If I want to have the eyes open, I prefer to have them closed. So I'll just close my eyes and then our hands. We can have them on our thighs up down, for we can have them like this tucked in whatever you choose, it's more comfortable for you and then to get more free here in the lungs, we can take our, you know, shoulders back a bit and down like this, and then relax. Relax the jaws and have a slight slight space between the teeth. So it's not like that. It's more open a little bit, and then the tongue. The tongue should be resting just where the teeth and the gum meat and on the roof of the mouth. It's a good way too relaxed way and also it it prevents us from. We don't have to swallow so much when we meditate way have to tongue on their on that position and then a little bit of a smile just a little bit because it's relaxing for the face muscles relaxes you. So again, legs one end the hell in the center, the other one just in front of it. Stable foundation. Leaned forward. Put a pillow underneath your sitting bones. Lean back. Feel the nice curve of the back and straight. Tuck your chin in a bit. Rest your eyes on something or close them richer, shoulders up and then down a bit to open up the chest. Then also visualize or sense that you have a strong core that goes from the bottom all the way up to here to the top of your head. So since this stable nous like you're a mountain and then relax the jaws, open up between the teeth a little bit and have the tongue rest on the inside, where the teeth meets the gum and on the roof of the mouth, then open or closed eyes. Relax, find the best position and then also make a decision before you start to meditate that I will not move my body during this meditation. I will not move my body because the stillness of the body is is helping us to become clear and centered. So the stillness of the body is very important. So we focus on being absolutely still for the duration of the meditation. So this is the part about posture. And so today for today's exercise, I want you to notice how you normally how your normal posture is when you work when you rest. You know how when you look at your phone, how do you sit normally and how does it affect you? And also, when you do your minutes meditation today really see that you get the posture right? So follow the instructions and really get into the to the building of the foundation of the posture. And this is the same when you sit on a on a regular chair, dont lean. Don't lean on the back of the chair. Sit straight. Do exactly what we did now except just sit on the chair. Uh, okay, that was posture. See you tomorrow 5. The Breath: good morning. Today's topic is the breath. The breath is very important to us in our lives, right? It gives us auction oxygen and life energy when we breathe it, uh, it really sustains us, right? Gives us life. And, um, when it comes to meditation and relaxation, the breath is also very important because the breath in the mind or linked they're very closely linked. So when we are like a super stressed mind is running our bodies like or breathing is unnatural and uneven and disturbed wear fully just of getting sucked in by our thinking mind. Then we can take charge of the breath. This will get us centered, relaxed and clear. This is why one minute matters because in one minute you can go from stressed to relaxed and clear. Of course, even mawr if you sit for longer time, but with just one minute you will get you will get clear. So here we take charge of the breath. So, in the balloon breaths, where are we're the ones taking charge of the breath, filling our lungs, vitalizing energy, releasing, letting go of what we don't need when we breathe out in again, out and then we let the breath go, but we observe it. So we are mind is fully flowing with our breath. So we want the mind and the breath to become one totally one in sync. So the mind is full with the breath. It's there is no separation. The mind is mindful of the breath, keeping it focused on the breath, going up and down, flowing gently like a river. When this happens, are thinking mind sort of shuts down a bit. There's no room for it because it hasn't focused. And after a while, after a minute 235 we get so calm, relaxed, clear, focused. Yeah, and we feel like we're back again, centred. So today we do the five meditations, the 51 minute meditations during the day. But in the morning in the evening, I wanted to try to really take charge of the breath and do between 8 to 10 of balloon breaths. But instead of taking the shoulders up like this, you follow along with the arms. This is good to do standing up. So when you breathe in, you just follow along with the arms and you keep them like this when they're on top and then down and tried to really synchronize your breath with the arms and just feel how your body's filled with energy and how you're relaxed. And you feel vitalized by these breaths and also really, really, really going to focusing on the breath. Become one with it today. In those five minutes, meditations also observed, If you can observe how you normally breathe and when your breathing gets disturbed, so when you feel your breath, it's a little unstable. Just sit down or just take three balloon breaths. Just take charge and then just relax and follow the both. Okay, so this is the focus of today. The breath. Have a good day and I'll see you tomorrow. 6. The Thinking Mind: Okay. Good morning. Ah, Today's focuses on our thinking mind are thinking mind can be pretty disturbing. Tow us. Um and usually we don't We don't notice how disturbing it is because we're so used to engaging with it. We are so used to having thoughts in our mind and, um, and talking to them, engaging in them. So this is the problem. Because when we do, we are taking out. We are not in the present moment. We are just in our thinking mind. And we missed the splendors of the day of the Now, you know, the beauty of the now. So are thinking mind is the biggest factor that disturbs us during the day. So it can It can come from behind. It can bring regrets. And, ah, things done in the past. That Why did I do that? Why should have not done that? They should have changed this and that. You know, thoughts come from behind or or we think forward. Oh, I need to go shopping. I need to do this. I need to call this person. I need to schedule this. I need to do something in the future. And we are caught up in that back and forth, talking with ourselves. So we miss that. We missed the now. So we are addicted to thinking are we're addicted to follow along with our thoughts and but we don't have to. That's why we practiced meditation and mindfulness to be able to become an observer and not engage constantly with our thinking mind. And also one thing that's important for me was when I realized that my thoughts are not me . They're just thoughts. They don't have anything to do with me. They they come from my life from the past and ah, it creates all these different thoughts. But if I don't see the mess, personal thoughts there, they're just there and I can let them go. I don't have to. I don't have to go in there. If I just leave them, they will disappear because everything is changing. So assault will come and I observe it and leave it like it is. It will naturally fade away. And then another thought comes and I let that be and it fades away and another one and another one. So when I am just there observing it, I'm can be fully in the present moment. So don't make your thoughts. Don't make the thoughts, your thoughts and also observed the thoughts. Observe how you constantly engage with them. This will make you free. So also, this is why one minute matters. Because when we do the meditation, when we focus, we get clear and centered. Our mind shuts down. It's We can easily more easily observe our thoughts and just let them be. So today, besides doing the exercises, the minutes exercises. Um, try to really observe how you get into dialogue with your mind and how the mind just takes over. Wants to run the show and notice what happens. Notice how your mind is before and how it is after the one minute meditation. Really try to get into the role of the observer. Your thoughts are here, but you are here. They're like objects. You're like the thoughts are like fishes in a bowl. They're just swimming around. You don't have to take notice. You don't have to jump in there and swim around in the pool. You could be outside observing them. It's your choice. You don't have to engage with them, right? So today, try to not engage with the thoughts. Try to distance yourself observed. Take your breath. Okay, so this was the thinking mind. So become the observer and have a good practice and I'll see you tomorrow. 7. Stillness, Silence and Spaciousness One Minute Matters!: good morning. Today's focus will be on stillness, silence and spaciousness. This is a vast vest area, so I'm gonna just touch on it here for you. So this is I'm gonna talk about it a little bit. Explain it so you can start to practice it and, ah, just become become used to to the ideas. So, um, sometimes when we are stressed, you know, the our lives, our minds become like a tornado. Everything is just swirling about, and it's hard to focus on something, and it's hard to Teoh. Relax. And, um so this is when we go into the center of the tornado, you know, where it supposedly be is is still and silent and peaceful, but I don't know if it is, but let's say this So the world is spinning, thoughts are spinning and we step into the tornado and we do the one minute meditation so we can focus on the stillness, the stillness of our bodies. So when we have a pain or disturbances or feelings, we can just focus on the stillness, the stillness of the body and this stillness focusing on the stillness. We will make us very calm and also for me, as I have lots of pain in my body. Focusing on stillness of the body and sitting in meditation makes the pain go away. Actually, I don't feel any pain when I'm when I'm sitting in meditation. Um, so there is a stillness. And also when there is too much noise going on in our in our heads, the inner dialogue chatting away, bringing us down or it's the speech, it's, um yes, two monks, too much sound. So in this tornado, then we can silence ourselves. So instead of focusing on the stillness, we focus on the silence. This silence is where everything is. Every sound comes from the silence. Every word comes from this silence. It arises up from the silence and then goes into the silence again. So instead of focusing on the words and the sound, we focus on the silence, the silence that is there, underneath and everywhere, behind and around the sound. There is silence. So when we sit in meditation, we focus on silence. We concentrate on the silence, like when we focus on the breath. When we become one with the breath here we become one with silence and the silence opens up for us and then when we have thoughts, images, we are worried and anxious. Then we focus on spaciousness, spaciousness, that space of the mind space all around us. Because when we worry and we think too much when we run around, we get very tens and we shrink. We are just in our heads, our minds. That's where we are. Everything's bussing around or tornado is bussing around in our heads. So we need space. We need to expand to get some room. So the body we focus on the silence we focus on. And here we focus on the space. Everything comes arises from the space, right? Everything around us is occupying space. So instead of focusing on the object or, um, something in in the space we focus on space itself. And when we close our eyes and when we sit to meditate way focus on this stillness of the body, this silence of our speech. And then we become president of this spaciousness that is there. And then we focus on this spaciousness you can imagine and visualize a clear blue sky, and that can become That's an image of space. So today the exercise of doing the five times a day, one minute meditation. Try to do three of those times, Let's say morning lunch and evening so morning after the minutes meditation, focus on the stillness off the body. Just sit there and focus on this stillness and then on the lunch break after the minutes meditation, focus on the silence. What is underneath, around behind sound? Try to focus on the silence and then in the evening, make room for space. Focus on this space. Visualized the clear blue sky. Try it out and write down your reflections on how you think it is. OK, so this was, Ah, today's topic and ah, good luck. Have a good day and I'll see you tomorrow, all right. 8. Deep Relaxation One Minute Matters!: all right. Good morning. Today's topic is on, um, deep relaxation. And this is just, um, fantastic. It has such a such a great effect on you if you really do it. And ah, I love to do deep, long relaxations, and I'm going to share with you a little bit about about that today. So we've been talking about how breath and mind are really and closely related and also how we can use the breath to go the breath and the awareness to go into certain areas where there is pain or there is emotional disturbance. So this is what we do when we really try toe really deeply relax, because focused, deeply deep relaxation. It's It's much more relaxing than sleep because we are conscious and we consciously relax. So, um, today I have a There was in it in the instructions. There is these instructions for how you focus on the body parts when you really when you relax and attention go. So that's what I want you to do today. So really try to lie down on your back with your palms up. Really? Just relax. So try this. Maybe in the morning and the evening. So before you start, you take in 35 How many breaths you want? Really deep ones like the balloon breaths Fully Relax. You know, the in breath is energy and the out breath is release. Surrender letting go. So this is what we need in deep relaxation energy focus On the in breath, we we we focused our attention, our awareness with the help of the in breath on a body part And then on the out breath, we fully let go of the tension. We surrender detention and just let it disappear out. So we've done a few breaths, we laying there and then we focus on or in order. So the both of the feet, for instance. So we start right there and then you take in a deep breath again, you let the air go out. You really feel the feet and really try to consciously relaxed them and then just breathe a few breaths with the focus on the feet, and then you go to the calf muscles. So you really breathing again? Focus on the cafs and then relax out and try to really consciously breathe out tension there. Just relax. Just let them sink into the bed and then you move up your body as the the way I described it in the email. You just move along this schedule and then when you're done, when you've relaxed all the body parts and then you taking a few deep breaths, you relaxed the whole body, then just be with the body. Just really be with your whole body, the energy of the body, the relaxation of the body. I just feel how it's how so deeply relaxed, feel the difference from how you know, reflect on the difference of being in life, walking around, doing stuff, being tens being stressed. And then this fully relaxed state. Uh, yes. So, um yeah, this was deep relaxation. So have a beautiful day and deep relaxation, and we will I will see tomorrow. 9. Reflection: Good morning and welcome to the last day of this week. And, um, today we are getting everything. Go and have a day of reflection. So we have gone through the one minute meditation how to do it have gone through posture, breath, the thinking, mind silence, Um, stillness, silence and spaciousness and deep relaxation. So these are the parts. And ah, what? This stuff we have been going through this week. So today, I just want you to to let it sink in and, um, and reflect on what you have done so far, so you can sit and just let your mind reflect on the one minute meditation. How has that been for you during this week? In what way has it helped you? In what way has it been difficult? And also to reflect on on posture and breath? Is there anything specific that you can that you think about when you go through these, uh, thes days that we have these topics? Just write it down, write down whatever comes to you if it's in ah, reflection. If it's ah insight. Like all I didn't you know, it's like a realization of something or if there are any questions, Anything you want to know more about or something that's not been super clear for you in any way. So just relax and take this day to reflect. Of course you can. If you want to do any of the things that we have done so far. Ah, so you can do it and then reflect if you want to do that, or you can just sit and let your mind go through each topic and you write down what? Whatever comes up to you. So that's a good way that I like to do when I reflect. I'll have a specific question or topic or an idea, and I put it down on a piece of paper and I just sit for a while, posting the question, and then when things come up, I write it down. Okay, so, uh, yes, a day of reflection