I remember going to a football game once. It was ANZAC round. As is the tradition, the crowd observed one minute of silence, in respect of fallen soldiers. I stood in the stadium, along with tens of thousands of people, all in silence. I remember being aware that the minute seemed to stretch out for a very long time. On reflection, I found it curious that one short minute could be experienced as such a long expanse of time. This observation led me to think about meditation and mindfulness, and how one intentional minute could also be experienced as expansive and profound.
Breath, feel the breath, experience the breath. Immerse yourself for 20 seconds.
Then, for 20 seconds, remember a meditative state, reference it and recall it.
Then, for 20 seconds, bring yourself to an attitude of intentionality. Decide how you want to move forward from this moment. Who do you want to be, and how do you want to be. What are the changes you are working on. Visualise and centre yourself in this, then step forward from that one minute in flow with your intentions.
Imagine if you were to pepper your day with three of four of these moments. What if you were to do this as you arrive home, perhaps before you get out of your car to walk inside to greet your family. What difference might this sometimes make?