I began my meditation practice in my neighborhood where I studied ninjitsu for four years. Sensei taught us that we needed to be present to train effectively, so each class began with a few minutes of meditation. It helped us focus and prepare to learn.

Several years later a colleague asked me to join her in a meditation class that another employee was leading. What began as 10 employees in a small conference room has now grown into a global community of over 1400 people.

It was through this class and one young woman’s passion for the benefits of meditation that I expanded my practice and developed my “one minute gratitude meditation.

Anyone can implement a one-minute meditation, simply follow these 3 steps:

  1. Ask
    yourself: “What are the five things that you are most grateful for in your
  2. Write
    those five things down.
  3. Place the list next to your bed so
    you can see it when you start and end your day. Tape it to your
    mirror so you can see it when you get dressed. Attach it to your
    computer screen at work or anywhere else you need a reminder. Say it
    aloud once a day to remind yourself of the significance of those five

Once committed to your memory and part of your daily routine, it is the perfect tool to take with you wherever you go. When I feel stressed at work, I take a deep breath, close my eyes, and repeat the five things that I am most grateful for. I immediately feel calmer and my focus returns.

The great thing about meditation is that you can do it anywhere, anytime, and adjust it as needed. Just like any new exercise, you have to do it (say it) for it to be effective. Taking one minute a day to meditate can make a difference by improving your outlook and helping you make better decisions. Exercising this meditation “muscle” has been instrumental to my professional success and my personal wellbeing.