One-Minute Mindfulness: 50 Simple Ways to Find Peace, Clarity, and New Possibilities in a Stressed-Out World

by Donald Altman

Being fully in each moment leads to peace and well-being — but it’s harder than it sounds, especially in a world with constant demands on our time and attention. How do you practice mindfulness when you’re faced with difficult coworkers, overwhelming schedules, or stubborn kids? In this book, Donald Altman brings the benefits of mindfulness down to earth and into everyday life. With fifty exercises and practices to build awareness and center attention, you will discover how to savor routine pleasures, build fulfillment in your work, enhance and heal relationships, change unhealthy habits, and connect to peace even in the midst of chaos or uncertainty.

Genres: Self Help, Nonfiction, Health, Spirituality, Philosophy, Personal Development, Buddhism

200 pages, Paperback

First published July 20, 2011

About the author

Donald Altman, M.A., LPC, is a psychotherapist, former Buddhist monk, international mindfulness expert, and award-winning author of over 15 books on spirituality and mindfulness translated worldwide.

Donald currently writes the Practical Mindfulness Blog for Psychology Today.

His book The Mindfulness Toolbox was Gold Award winner of two national book publishing IBPA awards in the Body-Mind-Spirit and Psychology categories. Two other books, Clearing Emotional Clutter and The Mindfulness Code were chosen by Spirituality and Practice as "On of the Best Spiritual Books" of 2016 and 2010, respectively.

Profiled in the Living Spiritual Teachers Project and featured as an expert in The Mindfulness Movie, Donald has been an adjunct professor at Portland State University's Interpersonal Neurobiology Certificate Program, as well as the Lewis and Clark College Graduate School of Education and Counseling.

Donald's new novel "Travelers" is a gripping mystical journey of spiritual awakening and initiation that takes place in a psychiatric hospital. Inspired by Kesey's "One Flew Over the Cuckoo's Nest," Travelers is a story of overcoming loss to find hope, healing and renewal.

He lives in Portland, Oregon.

Reviews

[Larraine · Rating 5 out of 5]

In trying to figure out how I can be more at peace with myself and with the world at large, I was looking around for interesting ideas. I came across this book. It has had a profound influence. I hope I can continue the journey. The author is a former Buddhist monk who uses Buddhist teachings to talk about how we can all be more mindful at work, in a group, with our families and with ourselves. One of the suggestions is to find a poem or scripture or something meaningful as a way to meditate. There is also mindful breathing and more. The author suggests keeping more than one journal. I'm not sure how doable that is. Still, keeping a journal is something that I've been very sporadic about. We live in a world where there is so much noise and screaming and a fair amount of ugliness. We can't change that. However, we can be mindful of what we say, what we do and how we interact.

[Tami · Rating 5 out of 5]

When reading spiritual self help books, I have often found myself wondering how people find the time to meditate for two or three hours a day. I am in absolute awe of their self-discipline but I don’t even get to go to the bathroom alone without a little one following me in. I can’t imagine that I’d even need stress relief if I had two hours (even one hour) of regular mediation.

One Minute Mindfulness immediately attracted my attention. The book focuses on mindfulness and awareness. Essentially, being present in everything you do. Taking in those moments and experiences that so easily pass without notice.

Perhaps the thing that really hit me was that my life is pretty good. Sure it’s chaotic and definitely not perfect but it has its moments. I think we all tend to spend so much time thinking about what needs to be done and what we don’t have that we never really realize what we do have and have done right.

[Brandy · Rating 3 out of 5]

In One Minute Mindfulness, David Altman talks about how in our stressed out lives with work, relationships and our daily responsibilities, etc., many of us tend go into automatic pilot mode. This book provides positive and insightful guidance on how to take just one minute of your time each day to center and build awareness of your thoughts and actions. Each section of the book provides simple, straight forward exercises. This is not a life changing read, but is a great reminder to all of us to pull ourselves out of automatic pilot mode and become more aware of our thoughts and actions – basic message; be kind to yourself and others, find gratitude with each day.

[Zen Nana · Rating 4 out of 5]

Over the years, so many people have said to me, “Oh, I can’t possibly do meditation or mindfulness or any of that stuff! I don’t have the time!” When 20 minutes a day was mentioned for meditation practice, they balked. When I suggested a mere five minutes, they balked again. And I get it. I’m busy too. I don’t meditate as often or as long as I would like to and I forget to be mindful as much as anyone else. So when I saw the title “One-Minute Mindfulness: 50 Simple Ways to Find Peace, Clarity, and New Possibilities in a Stressed-Out World,” I was intrigued. Could we actually condense our mindfulness practice into chunks of time so small we’d hardly notice them?

Buddhist monk and a practicing psychotherapist, author Donald Altman suggests that concentrating on mindfulness for the next 60 seconds, focusing on breath, silence, gratitude, or “praying for what you already have,” for example, is enough to “transform your life into one of acceptance, joy, peace, patience, and presence.” There is power in small things - changes, efforts and ideas - and sixty seconds spent waking up in the morning, listening instead of speaking, or saying hello and goodbye with full focus and attention has the power to shift the rest of your day. Altman offers 50 exercises to give the next 60 seconds of your life meaning and purpose. If you only practice one a week, that’s almost a whole year dedicated to mindfulness, without ever giving it more than one minute at a time. No more excuses.

[Lisa Carlson · Rating 5 out of 5]

Is life hectic for you? Do you make excuses why you can't get your life in order or feel like you have no time?
It's our responsibility to take control of our own lives. Psychotherapist and former Buddhist monk Donald Altman gives readers an easy guide to understanding how to come to mindfulness in 5 areas of our life; Home and Play, Work and Creativity, Relationships and Love, Health and Well Being, Spirituality and Contemplation. If at a mere 168 pages you can't take the time to read this and implement 50 simple things that will help you feel better; than I'm not sure what will. There is power and peace in finding clarity. Maybe we should introduce these concepts to our children while they are in elementary school; since they will become the leaders of the world. Loved it and more importantly will begin doing these things immediately.

[Becky K · Rating 4 out of 5]

I chose this book because I could feel myself getting lost in life and needed simple reminders to re-center myself. It's an easy read, and I love the short chapters that each have a simple way to practice the technique presented in the chapter. Lots of good ideas and I shared a few with a friend going through a difficult time.

This will be one I hold on to and recommend to friends and family. Sometimes we all need reminders to focus on what's truly important in life!

[Gloria · Rating 4 out of 5]

Highly accessible book organized by themes: home, play, work, relationships, health, and more. The excerpts are short 2-3 pages essays with a practice exercise concluding each one. Gentle in tone, the messages seem to be a blend of what you might hear in a counseling session or from a Buddhist practitioner, or just a good friend. Could easily be used daily as a devotional. Calming to read.

[Morgan Stahlhut · Rating 5 out of 5]

Definitely made you think from a different perspective and brought up a lot of things that I've been hiding over the years! Made tons of notes and will continue to use the techniques that were suggested!

[Liltánel · Rating 5 out of 5]

I thought this book was a great book full of simple and quick ways to find peace in your life. I found it especially interesting because I am doing meditation for my I-Search and this book is full of ways to meditate in short periods of time.

[Patia · Rating 5 out of 5]

Great ways to use one minute to lose stress and gain inner calm and quiet. Nicely done.

[Terrie · Rating 4 out of 5]

Lots of good ideas. I took notes. Now to practice, practice, practice...

[Carol · Rating 5 out of 5]

This was one of the best self help books that I have read, I highly
recommend it.

[Megan Bond · Rating 4 out of 5]

I enjoyed the simple thought processes - this was a good book to read one "chapter" a day

[Megan Lacore · Rating 4 out of 5]

Simple, quick reminders of how to get out of your head and back in the moment. Super fast read. I enjoyed it, was a pleasant reminder to let things just be.

[Trish · Rating 4 out of 5]

This book is good to make you stop and think about things.

[Sue · Rating 5 out of 5]

Very satisfying! Lots of great one minute practices.

[Steven Finn · Rating 5 out of 5]

Intriguing read. I could’ve read the book in one sitting given the brevity of each example (of the 50). However, I found myself close to being overwhelmed w/ all the information and considerations. As a strategic response, limited myself to 10-12 pages per reading sessions. The latter helpful and provided a better acceptance to what the author shared. I found the examples, backgrounds and insights quite practical when viewed individually. I intend to take three examples to work on until they become habit. Eventually I anticipate occasionally adding to that. I found the read to be quite positive including an alignment w/ author’s suggestions and many of my current and long time practices. In sum, solid, practical recommendations that are readily understandable. I would recommend this book highly w/ the caveat to read a section or fewer pages at once to best gain results. To close in the spirit of the author’s works, “see the good, be the good!”

[Brooke · Rating 4 out of 5]

I didn't love everything about this book, but for what it IS I think it's very good.
It's really more like a manual, tutorial, or textbook than a book to be read cover to cover. Because of this, it would serve better as a book to be owned rather and referred back to or to be slowly practiced through rather than the quick reading I gave to a copy from my local library. This one might make it into my permanent shelves.

[Faith Tydings · Rating 4 out of 5]

I enjoyed this book and it's contemplative questions/chapters. I just purchased my 2024 yearly calendar and I put these 50 questions in it as a weekly prompt for me to consider, ponder, and experiment with throughout the year. I'm looking forward to having mindful minutes every day/week/year.

[Henry S · Rating 4 out of 5]

Some nice gems here. I enjoyed reading a few a day.

[Claire Madeline · Rating 5 out of 5]

Just the bibliography makes this book worth its weight in gold. Plus, I learned a lot!

[Theresa Dr. Gerstner · Rating 5 out of 5]

Great reminder to slow down.

[K K · Rating 5 out of 5]

رائع للمبتدئين في مجال الوعي ويذكر أيضًا اهل الخبرة، اسلوب لطيف واداء سلس ومنظم بطريقة تسهل المحتوى. انصح به 🤍🔝

[سارّة دسوقي · Rating 3 out of 5]

فصول قصيرة في طرق لممارسة اليقظة الذهنية (mindfulness) في شتى نواحي الحياة.

لا بأس به، لكن لم أجد به تلك الفائدة المرجوة.

[Kristina · Rating 3 out of 5]

That's a book that reveals interesting aspects of everyday's life. It includes good advice on how to appreciate little things around you. I can share that it made me a bit more thoughtful. It's more like a guide book, you have to rewind every chapter in order to remember all the good practices described in the book.

[Diane · Rating 4 out of 5]

Each chapter has a different thought, and action to help with living in the moment. It might be about forgiveness, or paying attention to the first and last bite of a meal. Each exercise is designed to help you refocus on the present minute to slow down the monkey brain. I read a different chapter each day to remind myself to refocus.

[Ju · Rating 5 out of 5]

158.12 Some very excellent ideas in this book. Mr Altman wrote 50 chapters, each under two pages, with a practice session at the end. Chapters are grouped in sections such as home & play, work & creativity, and health & well-being. I think trying even just a few of things would give someone a new attitude.

[Cindy · Rating 2 out of 5]

This was a quick read, which was good, but the ideals were not expanded upon, which was bad. I got a few pearls of wisdom from this book, however, I need to research them further since they were only discussed topically. That could have been the author's intent, but I wanted more bang for my buck.

[Summer · Rating 4 out of 5]

This is a collection of perfectly bite-sized mindfulness prompts. It's perfect for anyone anywhere that needs to chill out for a second. I really can't overstate what a perfect little book this is. I read it over the past three months, basically one prompt at a time, when I had a break at my internship. It really kept me on an even keel.

[Sherri · Rating 4 out of 5]

Like the description says, "simple and profound." Although I didn't read this cover to cover I did enjoy several of the short meditations, they were short, easy to read and implement. This is a good introduction for a novice and I'd recommend it.