BY THE OPTIMIST DAILY EDITORIAL TEAM
In today’s fast-paced world, taking time for stress relief might be overwhelming—especially if you’re already overburdened. The recommendation to “take a vacation” or “try yoga” sounds perfect, but with hectic schedules, finding time for extended getaways can be practically difficult.
Fortunately, there’s a simple but powerful approach to achieving calm: micro-meditations. These tiny mindfulness activities are flexible, lasting only one to five minutes, but they can help reduce stress without taking up too much time in your day.
“Micro-meditations are a really great way to begin,” says Susan Chen, founder of Susan Chen Vedic Meditation in New York. These techniques can be a refreshing alternative, delivering many of the advantages of longer meditation sessions in far smaller, more manageable doses. Here’s how micro-meditations work and some basic techniques to try.
What are micro-meditations and how do they work?
Micro-meditations are brief mindfulness exercises that make it simple to incorporate moments of calm into your day. They range from short breathwork to basic visualization exercises that take only a few moments to complete. According to Chen, the goal is to prioritize “quality, not quantity.” Even if you’re new to meditation, a few minutes dedicated to a short meditation can provide tremendous stress alleviation.
A 2019 study published in Behavioural Brain Research discovered that even brief, guided mindfulness sessions improved attention and mood among non-experienced meditators. “You don’t need to be a meditation expert to reap the benefits,” Chen says. Taking a few minutes to concentrate on yourself can be beneficial, regardless of where you are or what you’re doing.
How to fit micro-meditations into your busy schedule
It may appear simple, but incorporating micro-meditations into a busy day may be as simple as finding a quiet minute to yourself, whether you’re waiting for your coffee to brew, traveling in an elevator, or taking a quick pause between activities. “If you take just a little time and fully invest your attention, it will be more beneficial,” says Dr. Viktoriya Karakcheyeva, certified counselor and director of behavioral services at George Washington University’s School of Medicine & Health Sciences. You only need a few moments to breathe, focus, and refresh.
5 types of micro-meditations to try
When it comes to micromeditations, the options are as diverse as your interests. Here are five simple strategies to experiment with.
1. Alternate nostril breathing
Chen recommends a rapid breathing technique based on the yoga practice of pranayama. Nadi shodhana, or alternating nostril breathing, is a methodical pattern of breathing through each nostril.
With your mouth closed, gently press one nostril shut while inhaling through the other, then switch nostrils and breathe out. Repeat the alternate pattern, transferring your breath from one nostril to the other. “It’s a quick way to bring calm,” Chen explains; “and it’s easy to do anywhere.”
2. Staircase meditation
Breath-focused meditations can help relax your nervous system. Dr. Karakcheyeva recommends “staircase meditation,” which involves counting and stacking breaths.
Begin by breathing for one count and then exhaling for one count. In the next breath, inhale for two counts and expel for two counts. Continue to “climb” until you reach a comfortable maximum, then gradually reduce your breath counts until you are back to one. This soothing breathwork technique can be performed anywhere, even when time is restricted.
3. Resonant breathing
Resonant breathing has been demonstrated to lower anxiety levels by lowering the pulse rate. “The only requirement is to exhale for longer than you’re inhaling,” Chen explains.
To begin, inhale for two to three seconds before exhaling for four to five seconds. Concentrate on each breath, allowing it to provide tranquility with each repetition. This approach is very useful for transitioning between activities or achieving stillness after a busy endeavor.
4. Visualizations
Visualization meditations require imagining a peaceful environment or experience, making them both accessible and extremely adjustable.
Dr. Karakcheyeva recommends that when you are anxious, try to focus on certain images that represent your emotions. “If you’re feeling tense, assign an image to that tension—like a red pulsating ball,” she suggests. “Then imagine shifting that color to something more relaxing, like purple.”
These simple pictures can help the brain shift away from stress and toward relaxing positive imagery.
5. Mantra meditation
Mantras are an excellent method to anchor yourself throughout the day. Choose a simple sentence that appeals to you, such as “I am calm and present.”
During your break, repeat the phrase while breathing slowly and deeply. “If you’re having a difficult day, take a moment to say that mantra,” Dr. Karakcheyeva suggests.
You can repeat this mantra softly or aloud as a gentle reminder to center yourself and refocus.
Start small and grow your practice over time
The beauty of micro-meditations is that they involve little time investment while providing long-term benefits. Even if you are not feeling anxious, practicing these strategies on a daily basis will help prepare your mind and body to remain calm in stressful situations. “It’s a great way to introduce meditation into your life,” Chen shares. Over time, these little moments of mindfulness can help to develop a consistent sense of calm that is available whenever you need it.
Micro-meditations are a versatile tool, and with these five strategies in your back pocket, you can incorporate moments of peace into your day, no matter where you are or what’s on your agenda.
