One Minute Meditation

I think one of the best ways to reduce anxiety and help with insomnia is to meditate. My favorite meditation technique is this One Minute Meditation. It pumps oxygen into your brain so your brain begins to feel from the heart rather than think from the mind. Let your heart be in the driver’s seat for a minute versus the controlling interests and needs of your mind.

I’m going to teach you this technique – and it is a wonderful meditation for relief of anxiety. It starts with pumping oxygen into your brain, and it ends with a breathing technique called Ujjayi breathing, which is a kind of nasal breathing, deeply in through the nose and out through the nose after we pump prana, or life force into your nervous system. You start with about 30 seconds of bellows breathing, and follow that with about 30 seconds of silence and calm Ujjayi breathing.  Often times this pumps enough energy into your nervous system to give you the ability to be calmer and settle your mind.

Breathe for about 30 seconds using a Bhastrika or bellows breath. Then, breathe for the next 30 seconds doing an Ujjayi breath.

  • Bhastrika (bellows breath): Breathe deep through your nose, in and out, using all five lobes of your lungs like a big bellows. Use your lungs in and out as much as you can, only in and only out through your nose. You do that for about 30 seconds. Our upper lungs have stress receptors that get activated when our breath is shallow, which is how most of us breath throughout the day. When we use our lower lungs, like in bhastrika, we activate calm receptors that soothe our nervous system.
  • Ujjayi breath: This is kind of the classic yoga breath where you actually do a snoring or ocean sound through your nose. Constrict your stomach muscles and force that snoring sound out through your nose. Do that for about 30 seconds. Then you just meditate.

Sit comfortably, sit up straight in your chair. Do bellows breath as deep in and as deep out as you can for 30 seconds and follow this with 30 seconds of silence breathing through an ujjayi or ocean breath.

Extended Meditation

  • If you would like to meditate longer, you can start by doing Bhastrika breath for 30 seconds.
  • Then use Ujjayi breath and sit quietly until you start thinking again. When you feel thoughts resurfacing, do Bhastrika for 10-20 seconds to quiet your mind.
  • Sit quietly again using Ujjayi breath until thoughts arise and follow once again with Bhastrika for 10-20 seconds.
  • Repeat this cycle until you feel you are done meditating.

The Transformational Awareness Technique Meditation eCourse



  1. says

    Tacrolimus (also FK-506 or fujimycin, trade names Prograf, Advagraf, Protopic) is an immunosuppressive drug that is primarily used after allogeneic organ displace to compress the endeavour of the unfailing’s untouched approach and so debase the risk of organ rejection. It is also occupied in a up to date preparation in the treatment of atopic dermatitis (eczema), dictatorial refractory uveitis after bone marrow transplants, exacerbations of token variation disease, and the husk condition vitiligo.
    It is a 23-membered macrolide lactone discovered in 1984 from the fermentation stock of a Japanese soil sampling that contained the bacteria Streptomyces tsukubaensis. It reduces interleukin-2 (IL-2) making past T-cells.
    Tacrolimus was discovered in 1984; it was among the first macrolide immunosuppressants discovered, preceded at near the discovery of rapamycin (sirolimus) on Rapa Nui (Easter Islet) in 1975.] It is produced by a type of loam bacterium,Streptomyces tsukubaensis.] The handle tacrolimus is derived from ‘Tsukuba macrolide immunosuppressant’.]
    Tacrolimus was beforehand approved during the Edibles and Downer Management (FDA) in 1994 for the benefit of use in liver transplantation; this has been extended to comprehend kidney, resolution, miniature bowel, pancreas, lung, trachea, pellicle, cornea, bone marrow, and limb transplants.
    The branded variation of the medicine is owned by Astellas Pharma, and is sold below the trade names Prograf assumed twice common,Advagraf, a unceasing releasing formulation allowing a single time finally constantly dosing, and Protopic (Eczemus in Pakistan past Brookes Pharma), the up to date formulation.] Advagraf is at one’s fingertips in 0.5, 1, 3 and 5 mg capsules, the ointment is concentrations of 0.1% and 0.03%.
    A jiffy once-daily formulation of tacrolimus is in Aspect 3 clinical trials in the U.S. and Europe. This formulation also has a smoother pharmacokinetic list that reduces the peak-to-trough range in blood levels compared to twice-daily tacrolimus.] Data from the primary Time 3 woe in reasonable kidney transfer patients showed that this once-daily formulation was non-inferior in efficacy and safety compared to twice-daily tacrolimus.] A other Juncture 3 hearing in de novo patients is ongoing.]
    Mechanism of encounter
    Tacrolimus is chemically known as a macrolide. In T-cells, activation of the T-cell receptor normally increases intracellular calcium, which acts via calmodulin to activate calcineurin. Calcineurin then dephosphorylates the transcription element NF-AT (atomic part of activated T-cells), which moves to the core of the T-cell and increases the undertaking of genes coding benefit of IL-2 and related cytokines. Tacrolimus prevents the dephosphorylation of NF-AT.] In detachment, Tacrolimus reduces peptidyl-prolyl isomerase activity via binding to the immunophilin FKBP12 (FK506 binding protein) creating a fresh complex. This FKBP12-FK506 complex interacts with and inhibits calcineurin therefore inhibiting both T-lymphocytesignal transduction and IL-2 transcription.] Although this liveliness is nearly the same to ciclosporin, studies have shown that the incidence of acute renunciation is reduced about tacrolimus use above ciclosporin.0] Although short-term immunosuppression as regards patient and shoot survival is develop to be comparable between the two drugs, tacrolimus results in a more favorable lipid portrait, and this may eat important long-term implications accepted the prognostic affect of denial on graft survival.1]
    From suzhou pharmaceutical technology co.,ltd.

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