It’s an exhausting cycle, especially when the typical advice that’s given is “try yoga!”
or “go on vacation!”
or “take the day off!”
So what do you do?
You take the advice, and you shrink it into bite-size moments of calmi.e., micro-meditations.
What are micro-meditations, and how do they differ from longer meditations?
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Micro-meditations are basically just shorter meditation sequences.
They range in pop in and can includebreathwork, visual meditations, or any mindfulness practice you enjoyjust fun-size.
But when we say micro, were not talking about diminished benefits here.
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You also don’t need to be a meditation expert to reap the benefits.
Alternate nostril breathing
Chen says she recommends this meditation to her students because its easy and fast.
Then inhale through the right, and exhale through the left.
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Slowly repeat this alternating pattern as many times as you have time for.
Next, inhale for two counts, then exhale for two counts.
After that isyou guessed itinhale for three counts, exhale for three counts.
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you could continue “climbing” the staircase with your breaths for as long as you want.
Don’t strain yourself with this, though; go slowly and for as long as you feel comfortable.
Resonant breathing
This easy breathing technique has been shown toimprove mood and lessen anxiety by decreasing your heart rate.
Repeat as many times as you want.
She recommends really focusing on these images to redirect your brain away from the stress.
Say a helpful mantra
Use positive words of affirmation to put your mind at ease.
Try testing out all of the above mini-meditation methods to find which one is right for you.
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