Do you often find yourself in ‘doing’ mode rather than just ‘being.’ Perhaps each day you mainly focus on getting as much done as possible and being as productive as can be. We can sometimes be so focused on productivity that our actions become automatic… we end up doing things without thinking about what we are actually doing or how we are doing them. This can mean that wonderful moments pass us by unnoticed as we are rushing from one thing to another without fully connecting in the moment. Although many of us try to look for an opportunity to step out of the ‘doing mode’ having enough time to do this can seem like a challenge… we just never have enough time. Giving ourselves time to just ‘be’ may seem like a luxury but it’s actually essential for our mental, emotional and physical wellbeing. This is where Micro Mindfulness can be really beneficial.
Micro Mindfulness is a fabulous way to include small bursts of meditation into your daily schedule that can help you to be more mindful and present, gain more energy and re-engage with your day. The best thing about Micro Mindfulness is that it can take anywhere between 30 seconds to 5 minutes… the choice is yours for how long you want it to be. It’s the perfect modern-day solution for those who feel that they are simply to busy for self-care. What I love about Micro Mindfulness is that because it is quick and simple it can be integrated into your day wonderfully without feeling like it’s just another thing on your already overwhelming ‘to do’ list.
Micro Mindfulness For…
MORE CALM – (Micro-Grounding)
Find an interesting object like a pine cone, crystal or flower and hold it in your hand. Give your full focus and attention to what you see. Imagine that you are seeing this object for the first time. Notice the different colours, shapes, patterns etc… Then focus on what you can feel. How does it feel in your hand? Is it light or heavy in your hand, what does the texture feel like under your fingers (smooth, bumpy, sharp, soft, rough etc…)
MORE ENERGY – (4-7-8 Breathing Exercise)
Exhale through your mouth to fully empty your lungs, then breathe in through your nose for a count of 4. Hold it for a count of 7. Then breathe out through your mouth for a count of 8. Repeat this breathing exercise six times.
MORE JOY – (The Three P’s Practice)
PERSON: Think of a person who has made your life feel a little better today with an act of kindness, it can even be in a small way for example; a subtle smile from a stranger or a warm cuppa that someone made for you.
PLEASURE: Next think of something that made you feel good today for example; reading a fabulous book, the feel of the warm sunlight on your skin.
PROMISE: Lastly think about what you are looking forward to for example; a treat later that day like a hot bath or watching your favourite movie, a promise to yourself for the future, perhaps even something exciting planned later in the year.
These simple Micro Mindfulness sessions will give you that much needed power pause in your day to day life. They will allow you to be more grounded in the present moment and will give you time to step back and enjoy ‘being’ rather than ‘doing.’ I would love to know all of your thoughts on Micro Mindfulness and these ideas to try out for yourself. Feel free to leave all of your thoughts and opinions down in the comments below… I love hearing from you all!