I cannot teach you to meditate, but I can teach you to practice meditation. I can also encourage you along in your practice. So, if you’re a seasoned practitioner or just getting started, this is a simple thing to accomplish as long as you’re not worried about being good at it.

We start in a place of no judgment. As you do these exercises, encourage yourself as you would encourage a toddler who’s first learning to walk. You wouldn’t yell at the kid when she falls down. You would’t say: Just get up. This is no big deal. Anyone can walk. No, you’d say: Try again, honey. You can do it. I believe in you. 

What is a meditation sprint? It’s simply a mindfulness practice that can be completed in 5 minutes or less. These practices often focus on the one system in the autonomic nervous system we can control: the breath.

This sprint will take 1 minute and may be done seated, standing or lying down.


  • Breath
  • Counting

Focus on your breath. Intentionally inhale for 5 seconds. Exhale for 5 seconds.

Repeat this pattern 6 times.

That’s it!