Micro meditation has the power to calm anxiety, de-stress and relax you in few minutes. Though long term health benefits are attained by years of meditation practice but simple mindfulness techniques can also help the mind to be more positive, focused and rational.
Micro meditation is great for those who are too busy and can’t find the time to formally meditate for 20-40 minutes. It can also be used to instantly relax oneself in a stressful and negative situation.
By definition, meditation means to concentrate on a thought or an object to attain clarity, awareness and tranquility. Meditation technique like mindfulness can be practiced while performing any activity, you just need to be fully present while doing it. For example if you are eating do not think about your next task or ten other things, just focus on the taste and texture of the food, chew slowly and enjoy your meal to the fullest. It’s easier to focus on the activity that you enjoy the most like painting, running, cooking, dancing, singing or walking in nature.
Be happy in the moment, that’s enough. Each moment is all we need, not more.Mother Teresa
Broadly there are 6 micro meditation techniques but mindfulness can be practiced while doing anything as its the act of being fully present.
Micro Meditation to De-stress Instantly
To calm down instantly simply start focusing on your breathing cycle. Within a minute the breaths will become slower and deeper. While exhaling feel the stress leaving your body and feel the positive energy entering while inhaling. Try to feel the belly movement with every breath going in and out.
5-6 breaths are enough to relax the mind but practice longer if you have time. This can be done whenever and wherever you find 2-3 minutes to yourself.
Body scan meditation
Body scan meditation can be done lying down, sitting or in standing position. You can practice it at office while sitting to rejuvenate between work. First relax the mind with few deep breaths. Start with the feet then gradually move up to shin, calves, knees, thighs, hips and so on till you reach the head. As you focus on each body part notice the tension and tightness in them. Gently loosen up and relax with a deep breath then move on to next body part.
Body scan meditation should take around 1-2 minutes.Though you can also find 40-50 minutes of guided body scan meditation online if you have the time for it.
Train of thought
Imagine sitting on a bench in a train station and watch each train pass by without getting on any of them. Now, the station is your mind and trains are your thoughts, let the thoughts pass by without absorbing into them. When the mind gets involved in a thought (its natural) realize it and get off that train of thought. It takes time and practice to let the thoughts pass as a distant observer without engaging in them.
Focus on your surroundings
Practice being present in the moment by noticing the things around you. Try to engage all your senses. See, smell, touch and feel anything you can. This will instantly bring your awareness to the present moment and make the task at hand interesting. Its an instant way to feel lively and relaxed.
Gratitude and kindness meditation
Take a minute everyday to be grateful of the things and qualities you have and the loved ones in your life. Feel compassion and empathy towards everyone, even for those who have hurt you. Forgiveness is the act of relieving yourself of negativity. Focus on the good and wish everyone to be blessed to attract positive energy in your life.
Cultivating kindness is a slow process but its an amazing practice to bring peace and serenity in your life.
Be mindful of your thoughts and body sensations
Sometimes a thought comes up and we get so involved in it that in no time our breath becomes faster, body tenses and heart races faster. Just be mindful of these signs of stress and anxiety. As soon you realize that a thought is going to stress you out shift your focus on something positive or take deep breaths to calm the body down.
Don’t stress yourself to not feel stressed, feeling anxious is a natural human trait. We all face stressful and negative situations.The goal is to be more mindful of our feelings, just being able to recognize and label the emotions will take away half the stress. For example say to yourself that its OK if am feeling anxious in this situation. Befriend yourself and practice self-compassion.
Quick ways other than micro meditation to instantly de-stress are:
- Pen down your feelings. Daily journal helps in connecting the mind and body with our hearts true purpose and brings clarity of thoughts.
- Sing out loud or listen to happy music to boost your mood.
- Take a spa or massage session and make self-care a priority.
- Join a hobby class.
- Don’t do anything for a while and spend a lazy day once in a while.
- Brew a herbal tea to soothe your mind and body.
- Cook your favorite meal and relish it.
- Read a good book.
- Chant a mantra or a prayer to feel positive and uplifted.
- Go outdoors and feel the sun on your skin. Smell the flowers, walk bare-feet on grass, feel the air, and embrace the beauty of nature.
- Dance like nobody’s watching.
- Hug your loved ones and do something good for them.
- Feel loved, confident and blessed.
- Keep reminding yourself that you are amazing and perfect. Self-development and self-love can go hand in hand.
- Cultivate daily healthy habits like eating healthy and working out. Following a healthy routine will boost both your health and mood.
The best way to capture moments is to pay attention. This is how we cultivate mindfulness.Jon Kabat-Zinn
Studies show meditation has numerous health benefits like better sleep, better heart and brain health, stronger immunity, clarity of thoughts and lower anxiety level. Therefore its imperative to practice some form of meditation to improve overall life quality. Micro meditation techniques are simple yet effective, they can be practiced daily to De-stress quickly. Stay mindful of your thoughts and be fully present in the moment. Stay happy and healthy.