|Some people have been told that in order for meditation to be effective it must be done twice a
day for at least 20 minutes. The A.R.E. research findings have shown that three minutes of
meditation are effective when performed daily as a part of one's spiritual path. Manifested
effects are described as "more patience, more focus, more peaceful, and more joyful."
Directions: Sit comfortably in a quiet place. Close your eyes and bring your attention to your breathing.
1. Empty your mind, become relaxed, and simply breath deeply through your nose for one
minute. It is not necessary to watch the clock in this exercise: simply focus on breathing
deeply for what you perceive as one minute.
2 . Now, in this relaxed state, repeat an affirmation that appeals to you. It may be from the bible,
one you composed, one like "Lord, make me an instrument of your peace," or "Let me be a
channel for your blessings to others." After stating your affirmation, continue to relax and
focus on your affirmation. Be in a receptive, listening, and focused state for the next minute.
3. The third minute is devoted to healing prayer for others. This is the time to see the faces of
your loved ones and send loving, positive thoughts and blessings to all those with whom you
are concerned as well as for world conditions .
As in all prayer, it is fitting to end with an attitude of gratitude. You might say something like,
"Thank you, Father, for having heard me. I know that you always hear me..."Jesus: John 11: 41-42.)
Our Father in heaven,
Hallowed be thy name.
Thy kingdom come;
Thy will be done on earth as it is in heaven.
Give us this day our daily bread.
Forgive us our trespasses as we forgive those who trespass against us.
Leave us not in temptation,
But deliver us from evil;
For Thine is the kingdom, power, and glory forever.
Research Project designed by the
Association for Research and Enlightenment (A.R.E.) in April 1989.
The project was titled The One-Minute Meditator.