What is micromeditation? How to practice brief mindfulness for stress

It’s a classic Catch-22: The more overwhelmed we are, the more we need to de-stress, but taking the time to de-stress often leads to even more overwhelm. It’s an exhausting cycle, especially when the typical advice given is “try yoga!” or “Go on vacation!” or “Take a day off!” That’s all fine in theory, but not necessarily possible if your job is demanding or if you’re a full-time caregiver.

What do you do? You take the suggestion and then narrow it down to a small moment of calm, a micro-meditation. No, a few short breaks throughout the day won’t feel different than a week-long yoga retreat, but the goal isn’t “big”; our goal is not “big.” Our goal is to create small, buildable moments that can help relieve stress no matter how packed your schedule is, without requiring you to block time off on your calendar.

What are micro-meditations and how do they differ from long-term meditations?

Micromeditations are basically just shorter sequences of meditations. They come in many types and can include breathing, visual meditation, or any mindfulness practice you like—just in fun sizes. Generally speaking, micromeditations are about one to five minutes in length, and they are a great way to get more familiar with meditation, especially if you haven’t found a method that works best for you.

“There’s not just one type of meditation, and these micro-meditations are really a great way to start,” says Susan Chen, founder of Vedic Meditation in New York. “But when we say micro, we’re not talking about diminishing benefits. Meditation has many recognized physical and mental benefits, and even a few minutes of meditation can be enough to eliminate stress and promote calmness.

You don’t need to be a meditation expert to reap the benefits, either. A study published in 2019 brain behavior research The study found that adults with no meditation experience were in a better mood and felt more focused after four weeks of 13 minutes of guided mindfulness meditation. Studies have also found that “relatively short” meditation practices have similar benefits as longer, more intensive meditations.

But adding one more thing to your day is easier said than done, so how do you fit micro-meditations into your busy schedule? It sounds annoyingly simple, but experts recommend trying a quick meditation whenever you have a few minutes to focus. Really – that’s it.

“The key here is quality, not quantity,” says Viktoriya Karakcheyeva, MD, a licensed professional counselor and director of behavioral services at the Center for Resilience and Well-Being at the George Washington University School of Medicine and Health Sciences. “You can meditate for a long time, and if you’re not really engaged, it may not produce results,” Dr. Karakcheeva said. “But if you take a little time and fully engage your attention, it can be more beneficial. .

5 micro-meditations to try

Actually, any Lots of focused, mindful breathing can help soothe your nervous system. But if “just breathing” feels too disjointed, try one of these microscopic meditations:

1. Alternate nostril breathing

Chen said she recommends this meditation to her students because it’s easy and quick. also known as river purificationalternate-nostril breathing relies on yoga principles, called pranayama Control your breathing by covering one nostril at a time and breathing in. “It actually moves the breath from the left nostril to the right nostril in a systematic way,” Chen said.

Close your lips, press your tongue against the roof of your mouth, and gently pinch your nose with your thumb and index finger. First, close the right nostril and slowly inhalation Pass through the left side, then close the left nostril and slowly Exhale Pass to the right. Then inhale from the right and exhale from the left. Slowly repeat this alternating pattern as many times as you have time.

2. Stair Meditation

Breathing meditation can help you calm your nervous system, and Dr. Karakcheeva has a short meditation for you to try, which she calls “Stair Meditation.” Imagine stacking your breaths together—she likens it to climbing stairs: inhale for one count, then exhale for one count. Next, breathe in for a count of two, then breathe out for a count of two. Then—you guessed it—inhale for three counts and exhale for three counts.

You can continue to “climb” the stairs with your breath for as long as you want. However, don’t let yourself get too nervous. Go as slowly as you feel comfortable. When you reach the top of the stairs (a good starting point is to count 10), count by decreasing the length of each inhale and exhale until you get back to 1.

3. Resonance breathing

This relaxing breathing technique has been shown to improve mood and reduce anxiety by lowering your heart rate. It’s also almost comically easy to do: “The only requirement is to exhale more than you inhale,” says Chen. First, try inhaling for two seconds and exhaling for four seconds, or inhaling for three seconds and exhaling for five seconds. Repeat as many times as necessary.

4. Visualization

Dr. Karakcheeva says it’s a simple exercise that almost anyone can do. Visual meditation is about imagining pleasant situations and images. One method that Dr. Karakcheyeva practices herself is to assign visual effects (such as color, shape, temperature, and texture) to the physical and mental sensations she feels under stress.

For example, let’s say you find yourself feeling uneasy and notice that your shoulders feel tense. Try assigning some imagery to the tension in your back, which will help you better focus and control the sensations in your body, says Dr. Karakcheeva. “You could say, ‘The tension in my shoulders looks like a red pulsating ball, I’m going to try changing the color to something less intense, like purple.'” She recommends really focusing on these images to redirect Your brain is free from stress.

5. Say a useful mantra

Use words of positive affirmation to put your mind at ease. Come up with a simple phrase that resonates with you, such as “May I be well, may I be healthy, may I be happy.” When you need to ground yourself during the day, just take a few (slow) deep breaths and Repeat your phrase as you breathe—either silently in your head or out loud. “Perhaps you’ve had a rough day and aren’t sure when it’s going to end,” says Dr. Karakcheeva. “You can do yourself some good by pausing, paying attention to what’s going on, and chanting this mantra.” .

Try testing all of the above mini-meditation methods to find one that works for you. If you’ve never meditated before, don’t expect immediate miracles; part of meditation may require “teaching” your body that it’s safe to rest and breathe (especially if you’ve been living in a state of fight or flight). Remember: You don’t need to wait until you’re stressed out to use these techniques—taking some time every day to practice mindfulness can help set you up for future success.