The On-The-Go Meditation Technique You Need To Try Today
Think meditation sounds like a time consuming and possibly challenging task? Think again! Utilizing a meditation technique can be one of the most powerful tools we have in our back pocket when it comes to getting rid of stress and anxiety, and it can take as little as a few short minutes!
Whether you meditate for an hour a day or two minutes, you will be sure to reap the benefits; and the more you use it, the better it will serve you!
Here at ITN, we’ve fallen in love with a technique of meditation we like to call Micro Meditating.
This is when you utilize meditation throughout the day for just a minute or two at a time to help ground and recenter yourself in the midst of a busy day or schedule (who doesn’t need that from time to time?).
With a little practice, this powerful technique can help you and your clients find space to reconnect within no matter where you are or what you are doing.
And yes, it does get easier each time you practice. We promise!
Use the prompts below to help guide you through a Micro Meditation, and remember to personalize the process as much as you want to make it your own!
A 5 STEP GUIDE TO MICRO MEDITATION
1. FIND A QUIET SPACE.
Perhaps this is your car, your office, or even a bathroom stall in your work building. Look for a space with minimal noise that will limit distractions so you can focus on connecting within.
2. CLOSE YOUR EYES AND BREATHE.
Here, you will close your eyes and focus in on your breathing. Begin to deepen each inhale and slow each exhale. Do this methodically, over and over again, and focus on each and every breath.
3. GO TO A SAFE PLACE.
In your mind’s eye, go to a safe place, a place that feels comfortable, calm, serene. Maybe this is a garden you used to go to with a loved one, the beach, or a park somewhere. This can even be a room in your house.
The easiest way to find a safe space for your Micro Meditation is to think of a place you’ve been where you’ve experienced a great sense of calmness and peace.
Spend some time visualizing this place. Notice what sounds you hear, what you see, what you smell, what the temperature feels like, and anything else that comes to mind.
Allow this to be your safe place. Returning to this serene place time and time again will make using this quick meditation technique easy to do at the drop of a hat.
4. TAP INTO YOUR EMOTIONS.
Next, you will want to tap into the emotions of your body and the energy you want to experience and cultivate. Here, you will really want to process through these emotions, thoughts, and feelings.
5. TAKE YOUR TIME.
Spend as long as you need in this space. When you’re ready to return, take a deep inhale and exhale, slowly open your eyes, and give thanks for the space to ground yourself.
The more you do this, the more quickly you’ll be able to return to your safe place in the future for these Micro Meditations so you can recenter, ground yourself, and refresh your outlook on the day!
Have you tried this technique before? If so, how do you use it throughout your day?