The power of mini meditation

Put your hand up if you promised yourself that this year, you would finally start mediating. You downloaded the app, worked out a space that you could do it in, and even did it a few times, before things started getting in the way, the feelings of guilt for not doing it started creeping in, and it became another one of those things on the to do list that never quite get done. We all know meditating is good for us; according to Psychology today[1], meditating for as little as 10 minutes a day can reduce anxiety and depression, and increases the brain’s alpha waves, which are associated with relaxation. That isn’t the point of this blog. The point of this blog is to help you work out how to get the benefits of mediation, even within a packed schedule.

That is where ‘mini mediations’ come in. A mini mediation can be done any time, any place, and with the minimum of fuss. There are no rules that say it needs to be done in a quiet room, on a yoga mat, with the sound of chimes around you. The key thing is that you take a moment to notice your breath, focus internally, and hit reset. Even just a few minutes can help reduce stress, improve focus, reduce anxiety, and ground you.

The beauty of mini meditation is how simple and versatile it is. Here are some pointers:

1. Find a Quiet Spot

It doesn’t have to be completely silent, but finding a space where you won’t be distracted helps. If you’re at home, this could be a cozy chair or your bed. If you’re at work, a break room or quiet corner will do just fine. I would move away from any place that had been causing you stress.

2. Set a Timer or follow an App

To keep your meditation short and sweet, set a timer for 1 to 5 minutes, or follow a short guided mediation. My meditation journey began with the brilliant Women’s Mediation Network free podcasts. This gives you a clear structure and prevents you from worrying about how much time you’re spending.

3. Sit Comfortably

Just find a position that feels relaxed yet alert, ideally with your feet or legs on the floor, as this grounds you, and your hands resting by your sides or in your lap.

4. Focus on Your Breath

Start by closing your eyes (if you’re comfortable), or focusing on a spot in the middle distance, and bringing your attention to your breath. Breathe in deeply through your nose, allowing your lungs to fill with air, and exhale slowly through your mouth. Focus on the sensation of the air entering and leaving your body, how it enters your body cold, and leaves your body warm.

5. Let Go of Distractions

As you breathe, you’ll likely notice thoughts popping up. This is normal! Don’t tell yourself off for it. Instead of following those thoughts, gently bring your focus back to your breath or the mediation app. Each time your mind wanders, simply acknowledge it and return to the present moment.

6. End with a Few Moments of Gratitude

At the end of your mini meditation, take a moment to express gratitude. Whether it’s for your breath, your body, the moment of peace, or something you’re grateful for in your life, a brief moment of gratitude can enhance the positive effects of your practice.

When to Practice Mini Meditation

Mini meditation can be done anytime you need a quick reset. This can be just before a big meeting or presentation, on your commute if you are on public transport, after a stressful moment, first thing when you wake up before you even get out of bed and get distracted, or last thing at night, to wind down and quieten your mind.

Remember, be kind to yourself, and don’t expect perfection. Even a few moments of mediation and calm is a huge step forwards towards a calmer, clearer and more grounded way of being.

Breathwork, relaxation and visualisations are key elements of hypnotherapy, so please get in touch to let me know how you get on and if you want to chat more about this.

[1] https://www.psychologytoday.com/us/basics/meditation#the-benefits-of-meditation