Every just-a-minute meditation in one place: 42 one-minute meditations for the seven steps and 8 for children. Play one here, read its words, or download the MP3, with background music or with the voice alone.
- All 50
- Relaxation 6
- Concentration 6
- Visualisation 6
- Meditation 6
- Silence 6
- Sharing 6
- Connecting 6
- For children 8
Relaxation
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Anthony Strano
MP3
Taking just a minuteI sit comfortably,quiet and still.In the quietnessI watch my mind,I feel my sensesgently I speak to them:"for a moment stop,just stop,relax and be calm;become free of hearing, seeing, doing.Just stop".Now I am in peace;I am serene,I am quiet. -
Sister Jayanti
MP3
Taking Just-a-Minute…I sit comfortably relaxed …Inviting my senses to relax …Meeting them as friends …Appreciating the work they do, I now choose to give them a break …I imagine closing the motorways of my senses …My thoughts begin to slow down… my mind becomes clear…For a few moments, nothing is moving …My mind is free… resting …I now return with clarity. -
Anthony Strano
MP3
Taking just a minuteI sit comfortably,gently my breath slows down;I relax my body.I let go of speed,of the rush and push of thoughts.Relaxing, letting go of these thoughtsI become still;I become peacefulPeace flows through my mindthrough my body.I am peaceful, calm, relaxed. -
Anthony Strano
MP3
Taking just a minuteI stop,relaxing my body completely,I breathe slowly.In this momentwith one thought,I refresh my tired mind.With the thought"I am peacefulI am tranquil,serene",my mind receives a new breath.My mind relaxes, is refreshedand I remainin this deep breathof fresh thought,peaceful, tranquil, serene -
Sister Jayanti
MP3
Taking Just-a-Minute…I take a few moments to focus on my breathing…As I breathe in, I imagine gathering all my tense or anxious thoughts…And as I breathe out, I blow all those thoughts away…Now, as I breathe in – I draw down calm and tranquil thoughts from my mind…And as I breathe out, I spread these thoughts through my body…The body relaxes and my mind becomes free -
Sister Jayanti
MP3
Taking Just-a-Minute…I sit comfortably and allow my body to relax…Gently releasing any areas of tension …Focusing my attention on the centre of my forehead, I take a moment to look at the screen of my mind …The speed of my thoughts begins to slow down …Until my mind is quiet and still …………….My body and mind relaxed I once again become aware of my surroundings.
Concentration
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Anthony Strano
MP3
Taking just a minuteI sit quietly.....still.I begin to seehow the habitof getting stuckin negativityhas derailed my mindinto fear and anger.Now,in this moment of quiet concentrationI decide to transformevery negativityinto a positive opportunityto create betterment.In this quietness of mindI feel free...light....I become confident.Now I step out into my day,observing and interactingwith new clarityand positivity. -
Sister Jayanti
MP3
Taking Just-a-Minute…I become fully aware and focus on what I am eating…Seeing it completely, tasting it fully and eating slowly…Fully mindful of the energy and vitamins nourishing my body…I taste more acutely, adding joy to what I eat…My body thanking me for the physical and mental sustenance it has received -
Sister Jayanti
MP3
Taking Just-a-Minute…I reflect on how I can turn what seems to be negative into something positive…I let go of any negative thoughts, lightening the load in my mind…Feeling light inside ...I focus my mind on the positive …….Visualising the problem…choosing to see it as a challenge…Visualising any mistakes… seeing them as opportunities to learn…Tuning my mind into a more positive outlook … my day begins to change -
Anthony Strano
MP3
Taking just a minute,I decide to unplugfrom the necessaryand the unnecessary thingsconstantly bustling around me.With one concentrated thoughtI turn inside, connecting with my positivesource of wellbeing.Keeping my thought gently focussedI begin to feel a current of positivityrecharging and refreshing me.This current of wellbeingremains switched onthroughout the day. -
Sister Jayanti
MP3
Taking Just-a-Minute…Sitting quietly I become aware of my surroundings…I focus on an object in front of me, allowing it to fill my awareness…Letting go of any distractions; I hold only the object in my awareness…Even if I am distracted, I gently return my focus to the object…I identify one quality of that object….I focus my attention on this …I hold that one thought … -
Anthony Strano
MP3
Taking just a minuteI step back fromthe noise, andbusynessand become quiet.Letting go of every other thoughtI focus on one thought:"I am a being of peace,I am a being of peace."Holding this thoughtin deep concentrationI feel the peacereleased into every corner of my being.This concentrated thought,this point of focussed energy,refreshes my mindand my day.
Visualisation
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Anthony Strano
MP3
Taking just a minute,I seein my mindwhat I can be.I can be an ocean,whose waves soothe and refreshmy depths offer silencemy blue facesparkles "welcome",jump in and cool off.I can be a lighthouse,tall and stableseen and trusted by all;I can be an angelwhose hand offers friendship,whose touch heals the heart,whose wings embrace difference,whose light creates hope.I can be all this and more! -
Anthony Strano
MP3
Taking just a minuteWith a thoughtI peacefully step backand see piecesof ideas, people and wordsscattered this way and that,in anger, ego and argument.With a thoughtI calmly observe,with patience and faith;gradually I seepieces upon piecesquietly integrate.In this momentI am given Perspective,The Kaleidoscope of Life,where every piecehas its part,I no longer insistthat any one pieceis the only reality.I realisenothing's that bador impossible to change. -
Sister Jayanti
MP3
Taking Just-a-Minute…I imagine stepping into a hot air balloon…The balloon slowly lifting up into the blue sky…Looking down I see the picture of my life… any problems seem so small…I take this moment to enjoy silence…peace and to rest my mindAs the balloon gently descends,I return to my day with a quiet and peaceful mind. -
Sister Jayanti
MP3
Taking Just-a-Minute…I imagine walking down a country lane …that leads me into a forest …I see the tall trees …The ferns on the forest floor …Filled with shades of green …I feel the still atmosphere around meAs I look up I see the rays of the sun …Shining through the trees …I feel their penetrating warmth ….I allow myself to be re-energised -
Sister Jayanti
MP3
Taking Just-a-Minute…I imagine myself standing on the bank of a riverWatching the water flow …I notice the fishes among the water-liliesAnd a small boat close by …The boat is not tied down and is about to drift …I decide to place all worries, fears and anxieties in the boatAnd gently push it away …Watching the boat drift into the distanceI feel light and at ease …Free and relaxed… -
Anthony Strano
MP3
Taking just a minuteI imagine myselflike a bird taking flighttotally free.I am freefrom the past,from complaint, blame,and desire for revenge.Gliding high above,I create space,to gain new perspective,an opportunity to learnfrom whatever has happened.Seeing clearly,I can let go of all fear,I can trust who I amI can trust LifeI am free,Only the true me remains,harmonious,flying high.
Meditation
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Anthony Strano
MP3
Taking just a minutein calm silence,I observethat I am energy,a point of immortality,different from the energiesof time, sound and matterI begin to realise thatI am an actorwithin this costume, my bodyplaying my parton the stage of Life.Remembering my point-like realityI feel the strengthof peace and loveempower and free me fromeverything hurtful.Now I have the strengthto master the external worldof relationships and situations. -
Anthony Strano
MP3
Taking just a minute,quietly I remembermy original goodness,my original identity.Going deeper insideto that sacred pointof self-awarenessI re-linkwith my spiritual self.I remember,I know who I am.This spiritual recognitionempowers mewith dignityand assurance.I rediscoveresteem,uniqueness,purpose.Now,from this point of reference,I can interactwithin my social and material realitywith empathy and enthusiasm. -
Anthony Strano
MP3
Taking just-a-minuteI sit quietlyand reflect onwho I am,who I really am.I begin to remember,begin to feelthe Original Goodness,an intrinsic positivitythat somehow had been forgotten.In the quietnessrememberingthis original,spiritual selfhood,peace and respectbegin to flow.Feeling restored,rejuvenatedI returnrechargedto the outer worldof sound and action. -
Sister Jayanti
MP3
Taking Just-a-Minute…Gently I bring my energy …away from the external…I bring all my attention up through my body to a point in the middle of my forehead just above and behind the eyes…Towards a single point of focus insideI now look through my eyes as if they are windows…I am a still point of awareness looking through the eyes to the world ‘out there’…I am this still point …..Silent and powerful… -
Sister Jayanti
MP3
Taking Just-a-Minute…Like a tortoiseI move into the safety of my inner worldAnd experience a world free from distractions…I feel secure, protected ……….Knowing that I am true to myselfI experience my true value ...Independent of the influence of others …..I now gently step back into my surroundings.. -
Sister Jayanti
MP3
Taking Just-a-Minute…I turn my attention inwards….I silently observe my thoughts, each thought a ripple on the surface of a lake …I gently remind myself ….. I am like that deep, tranquil lake …As my mind touches tranquillityI allow calmness to wash over meClearing the mind … returning me to my true peaceful natureI allow peace to flow into my actions
Silence
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Anthony Strano
MP3
Taking just a minuteI become silent;second by secondthis silence increases.and becomes a mirrorthat reflectsmy every thought,feeling and attitude.In this mirror of silenceI see my day:each sadness,each joy,As I swim deeperI discover Original Goodness,Original Wisdom,Pure Love.I feel this is the Reality;I realiseI must dive into the silenceand look into the mirrormany timesduring my day. -
Sister Jayanti
MP3
Taking Just-a-Minute…I stop and observe the space between my thoughts…I move into that space with my awareness…and it begins to expand…I feel the power that lies between and behind my thoughts…It is the power of who I am…It is the strength within ……..I begin to see the potential of my life -
Sister Jayanti
MP3
Taking Just-a-Minute…I relax my body and become aware of my inner lightI visualise each one of my thoughts ….weaving itself into this lightI draw form my heart the power of inner peace………and the light of loveMy thoughts are filled with compassion and forgiveness……Patience and tolerance -
Anthony Strano
MP3
Taking just a minuteI move away from the bustleand chatter of my mind,and with a determined thoughtI create a space for silence within.I create and holda feeling of harmony,a feeling of peacewithin this space.Each second,each thought,drop by dropgradually expandstill this inner spacebecomes a reservoirof tranquillity.Now, whenever I wishwith a thought,drop by drop,I can createthis tranquil pooland find releasefrom every tension. -
Anthony Strano
MP3
Taking just a minuteI stop,I take a breakJust to be still,and to fillmy life with quietness,is all I needin this moment.A brake on the doing,the thinking and the speaking,gives me space and timeto be attentive,to observethe traffic of my daily life.In the silence breakI realign myself,and with clarityre-enter my day,effectively coping withthe jams, the shouts, the busyness.Now, several timesduring the dayI take this brakefor silence. -
Sister Jayanti
MP3
Taking Just-a-Minute ...I imagine that I am an actor - the scenes of the day have ended ...the curtains have been drawnI see myself stepping off the stage ...I have played many roles ... ... ...Filled with many expectations ... ... ...It’s time to return to my true self ...The inner being ... ...I become still and silent inside ... ...I resonate with the silence, and the total stillness within
Sharing
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Sister Jayanti
MP3
Taking Just-a-Minute…Like an incense stick, I release the aroma of calm thoughts and pure feelings …The fragrance curls through the air, circling, dreamily rising …Permeating the atmosphere and influencing the mood in the room …Creating an environment of ease and comfort …Offering wellbeing … -
Sister Jayanti
MP3
Taking Just-a-Minute…As peace becomes my friend …I recognise its power …Drop by drop…I create moments of peace …Sprinkling them onto the world…Touching hearts…Reigniting hope…I am at one with the worldSharing moments of peace… -
Anthony Strano
MP3
Taking just a minuteI reflect onthe beauty of generosity.I rememberthe silent Majestyof a Tree.Its branches,a haven for the birds,its shade so welcomein the summer sun,its fruit so refreshing,its seeds provide for future generations.It always stands silent;its roots, invisible,gather nourishmentfor its gifts to Humanity.My roots,of thoughts, attitudes and feelings,when selfless,offer priceless gifts to others. -
Anthony Strano
MP3
Taking just a minuteI quietly watchthe amber sunlight,awaken the eyes from sleep,emerge the flower from its seed,blanket the earth with warmth.According to time and need,it does what it has to dowith care,in quietness,generouslysharing all of itselfto allow others to be.When I am true to myself,when I have that completeness,that contentment within,I can be like sunlightsharing and givingwithout wanting or taking. -
Sister Jayanti
MP3
Taking Just-a-Minute…Turning inwards…I visualise myself as a lighthouse…Strong … firm … stable …Spreading light in all directions, illuminating the way for others…I spread the light of love … peace ….and joy…Empowering others on their journey… -
Anthony Strano
MP3
Taking just a minuteI ponderon how to share.I listento the flute playerharmonising notesinto a melody.The flute,an instrument in the handsof the wise musicianis always available,accessible,never says:I'm too tired;not now;its too much work,At times,I need to stop,and just be still,availablefor The Divine Musicianto play a melodyof kindnessthough me to anyone.at anytime.
Connecting
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Sister Jayanti
MP3
Taking Just-a-Minute…I gently invoke the power of love … by opening my heart to the One…Experiencing my eternal connection with God …The One who comforts all hearts…Feeling God’s love…the love of acceptance… I learn to accept myself …My heart is comforted by unconditional love …And begins to fill with compassion …I remain open and patient…Ready to share love unconditionally ……….. -
Anthony Strano
MP3
Taking just a minute,I come to my Home.I see the Supreme Soul,a radiant point of energy.I am His child, His FriendHe calls,I come closer.I feel nurtured,cherished.I feel safe,loved.The One who is Pure Loveaccepts me as I am,all fearsand disappointments melt.He whispers through a thought:"With every breath,through every stormjust take my Handand hold on,use my strengthand move on".This sacred Friendshipembraces methrough all eternity. -
Sister Jayanti
MP3
Taking Just-a-Minute…I turn my mind towards the Source of peace …The rays of peace reach out and embrace me …….my mind is enveloped in peace ……Peace, nourishing my inner self …Healing … soothing …my entire being …My original nature of peace is nurtured … -
Anthony Strano
MP3
Taking just a minuteto rechargeI disconnectfrom sound and actionRememberingmy true nature,a pure point of energymy attention travelsupwards to my original homeof peace and tranquillityIn front of mea shining starthe loving powerof the Supreme Soulenvelops meFilling mewith strengthand optimismI am empowered,renewed,Now, stepping outinto the flow of Life,I am strong, fresh,flexible -
Sister Jayanti
MP3
Taking Just-a-Minute…I still my mind…I remember the peace and power of my inner being ……..In my mind’s eye, I see a point of radiant golden light ………I connect …pure energy flows into my mind …I recharge and re-energise …I feel that light, that power to be my own …I become whole once again … -
Anthony Strano
MP3
Taking just a minuteI connect with myself,to that point of eternal existence.With a thought,I, the actor,detach from the drama of lifeand travel to my original Home,a world of eternal peace,of warm, golden light,of complete silence,absolute stillness.I realisethis is God s Homemy Homethe original Homeof all HumanityHere we are all equal,peaceful, united.Here,beyond the dramaI am in absolute stillness,at rest, with God, my eternal Companion
Meditations for children
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MP3
Close your eyes, be very still and imagine you are sitting all alone in a quite caveLooking out into a sandy beach where peaceful children are collecting shellsYou can hear the sounds of the waves lapping against the shoreListen to the seagulls calling as they fly around in the clear blue skyIf you listen very carefully you might be able to hear the crabs scuttling lightlyAcross the sand. Can you hear themAs you stay here in the quiet caveYou feel completely safe and very peacefulLet these lovely feelings of peace wash all over youRepeat to yourself in your mindI am safe, I am safe, I am safe -
MP3
Close your eyes and be very stillAnd imagine you are holding a big balloonIt is very lightThis balloon is so light it starts to float up into the airHold on tight and feel the balloon gently rising into the skyThe big balloon is pulling you further and further into the airTake a deep breath in and then breathe out slowlyBreathe in deeply, breathe out slowlyEach time you breathe in and outyou gently glide further and further into the warm skyBreathe in, breathe out Breathe in, breathe out Breathe in, breathe out -
MP3
Close your eyes, be very still and imagine you are lying down outside in the sunshineYour body feels totally relaxedAs you lie comfortably in the soft grassThe rays of sun are soaking into your musclesWarming and relaxing your whole bodyFeel the warmth of the sun on your legs and let them relaxedLet the muscles around your tummy relaxedFeel the sun’s rays on your shoulders and arms as you relax into the spongy grassNow feel the warm sun on your faceAs the sun touches it your whole face relaxesRelax your forehead, your cheeks, your eyes and your mouthRelax -
MP3
Close your eyes be very still and imagine you are in a small boatDrifting down the riverLie back and allow the soft breeze and river currents to move you gently alongAs you lie there let your whole body be completely stillYou can feel the softness of the sunshine on your skinYou hear the birds singing quietly and the water rippling gentlyYou feel totally content and sereneAs you lie there, let all the muscles in your body relaxedBreathe in and out and feel yourself sinking deeper and deeper into relaxation -
MP3
Close your eyes, be very stillAnd imagine your whole body becoming as light as a featherWriggle your toes and imagine them becoming so lightThey start to float into the airLet them drift upwardsAnd now feel as if your legs are turning into feathersCan you feel them starting to drift upwardsNow feel your tummy becoming soft and lightLet your tummy become soft and relaxedFeel your chest becoming soft and light like a featherEnjoy this feeling as your body slowly gets lighter and lighterFeel your arms becoming lightLet your fingers gently relaxed and float upwardsAnd finally let your head be lightFeel all the tension melt away as your head becomes soft and lightKeep repeating to yourselfI am as light as a featherI am light, I am light, I am light, I am light -
MP3
Close your eyes, be very still and imagine you are a tortoiseLying in the warm grassWhenever you feel like becoming really peacefulYou can curl up inside your strong protective shellIt feels so safe in your shellIt is like being in a very safe homeAs you breathe in and out you are filling your shell with warm airMaking it feel very cosy insideBreathe in, breathe out, breathe in, breathe outKeep repeating to yourself I am still, I am still, I am stillHow long can you stay still in this relaxed position. -
MP3
Close your eyes and be very stillAnd imagine you are holding a huge bottle of bubble liquidYou are going to blow some bubblesThese are special peace bubbles that would drift through the worldSpreading peace everywhereFirst become very peacefulNow take your bubble wand breathe in peaceAnd as you blow out blow out as many bubbles as you canImagine you are filling each bubble with peaceBreathe in peace again and blow out peace into the bubblesNow watch the bubbles drift upwards into the sky and move alongWhere in the world would you like to send your peace bubbles to -
MP3
Close your eyes and be very stillNow just imagine your body is so relaxedThat you feel as if you are slowly sinking into the groundLet your feet become heavy and relaxedAnd feel them slowly sinking downwardsNow let your legs become heavy and sink downwardsLet your back become soft and sink down deeper and deeperYour arms become heavy and are sinkingYour head is heavy and relaxes deeplyStay into this wonderful deep relaxationAs long as you wish
j-a-m testimonials
People from all walks of life on what just a minute of quiet means to them. See all the films.
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David Hemery
Former Olympic champion
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Dadi Janki
Administrative Head, Brahma Kumaris
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Uri Geller
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Clarke Peters
Actor
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Peter Fenwick
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Dadi Gulzar
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Mike T
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Soren Solkaer Starbird
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Harry Miller
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Clover Moore
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John Peck
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Marneta Viegas
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Stephanie Dowrick
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Paul Wilson
Author, teacher, businessman
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Neil Hawkes
International education consultant
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Tania Bryer
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Chief Rabbi
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Lynne Franks
Author and PR guru
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Malcolm Gillan
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Robin Gibb