12 simple quick Mindfulness techniques – Micromeditation

Meditation - Grim Santo@flickr_1440x960

This is a list of articles that I have written to date that will help you to find mindfulness in your daily life and that all take anything from a second to a few minutes.

Read through them and find the ones that work for you.

Feel free to comment below


a micro body scan you can do anywhere

When you practice the body scan in daily meditation, start at the feet, slowly progress up to the crown of the head and fingers, moving from one body part to the next relaxing as you go, then return the focus of your awareness slowly back down the body to your feet.

Once you have practiced this enough, speed it up so your awareness and relaxation whizzes from your feet to your crown and fingertips and back.
This can be done with a breath in and out:
Breathing in moves the relaxation scan from the feet to the crown and fingers. Hold it momentarily then scan back down the body with your relaxing awareness to your feet.

To help, visualise an old photocopier where the light moved from one side of the photocopier to the other then back again.

Then, when you’re in your office or on your morning commute, or anywhere where you can benefit from relaxing you can do the micro body scan to release the tension from your body and return to the present moment.


What is micromeditation?

We live in a crazy, busy, non-stop, plugged-in, online world.

We all know that we need to slow down and so we do things like meditation, yoga, exercise, music and so on, but that is all extra-curricular activity.

It is all in the bookends to our days, or our weeks, but it is in our day-to-day experience that we need to somehow, try to find the time to step out of the madness for just one moment and allow ourselves to recover.
This is what is known in physiology as refractory time.

Refractory time allows us to recover and continue with what we are doing without needing to take a time-out and without accumulating stress.

How can we do this?

This is what micromeditation is all about.

I shall be posting small snippets of advice, experiences and information on how you can find a bit of sanity in your day.

Post One, the next post, will be on mindfulness meditation.

Make sure you check it out.