One minute out of the hour

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Here's something that the Theravadan teacher Bhante Guneratana recommends:

When you’re at work or when you are unable to sit for a longer period in a quiet place, you can also enjoy a few moments of mindfulness. I recommend that everyone take one minute every hour during the day to do this. Work hard for 59 minutes, then take a one-minute break, and totally focus your mind on your breathing. Close your eyes, if you can. Or if you’re at your desk in a busy office, keep your eyes open at a point in front of you. Quietly, peacefully, count out 15 breaths—that’s about a minute. Don’t think about the future, don’t think about anything during that one minute. Just keep your mind totally free from all those things. When that minute is over, you have added some clarity to your mind. You have added some strength to continue on for the other 59 minutes in the hour. Then, vow to yourself that when another hour has passed you’ll give yourself another one-minute mindfulness break.

You can do this at your kitchen table or office desk. You can do this after you’ve parked your car and turned off the engine. You can do this during a restroom break. If you do this kind of one-minute meditation the whole day, at the end of an eight-hour work period you’ll have spent eight minutes in meditation. You’ll be less nervous, less tense and less exhausted at the end of the day. Plus, you’ll have a more productive and healthier day, both psychologically and physically.

I think it's a wonderful plan and I recommend it to everyone!