You don’t need a lot of time to ease mental tension.
Learn from meditation experts about the benefits of micro-meditation, and how to do it.
Depending on how much youre juggling, you may find yourself grasping for some outlet for stress relief.
Micro-meditations are basically just shorter meditation sequences.
But when we say micro, were not talking about diminished benefitsjust length.
The study also found that relatively short meditation practices had similar benefits to longer, more intensive meditations.
meditation expert and founder ofSusan Chen Vedic Meditation
The key here is quality, not quantity, says Dr. Karakcheyeva.
5 types of micro-meditations to try
1.
Alternate nostril breathing
Chen says she recommends this meditation to her students because its easy and fast.
What Would You Tell Your Younger Self?
Then inhale through the right, and exhale through the left.
Repeat this alternating pattern as many times as you want.
Next, inhale for two counts, then exhale for two counts.
After that isyou guessed itinhale for three counts, exhale for three counts.
you’re able to continue for as long as you want.
meditation expert and founder ofSusan Chen Vedic Meditation
Dont strain yourself with this, though; go for as long as is comfortable.
Resonant breathing
This easy breathing technique has been shown toimprove mood and lessen anxiety by decreasing the heart rate.
Repeat as many times as needed.
For example, lets say you find yourself feeling uneasy and notice that yourshoulders feel tense and tight.
She recommends really focusing on these images to redirect your brain away from the stress.
Say a helpful mantra
Usewords of affirmationto put your mind at ease.
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