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What is Micro Meditation?

Unveiling the Secret to Instant Inner Peace 

No time to meditate? Get into it on the bus
Micro meditation on the way to work

Are you constantly feeling the weight of the world on your shoulders feeling that tension building up in your neck and shoulders? Do you find yourself caught in a whirlwind of stress and chaos, desperately in need of a mental escape? Everyone tells you to meditat but you dont have time right? well it’s time to introduce your mind to the game changing concept of Micro Meditation! Yes, you heard it right – saying goodbye to chaos and hello to inner peace doesn’t have to involve hours of contorting your body into uncomfortable positions or chanting Om under a waterfall. Let’s dive into the world of Micro Meditation and discover how this bite-sized practice can transform your daily life!

What is Meditation?

Meditation can conjure up very different images for different people. Some see it as a way to reduce stress in their lives whilst others think to do it you have to join a cult and wear orange robes and want to run as far from this as possible. And yes, whilst Netflix has a few docos about some dodgy gurus the practice of meditation is actually very practical and useful for our daily lives especially as they have become so fast paced our minds are often busy and overworked leading to stress, trouble sleeping and even chronic health problems. 

Meditation is actually a state of being and not a practice, but that is getting a bit beyond this article. When we meditate, we are basically training our brain to focus on one thing. In yoga this is called Dharana which means concentration or single pointed awareness. So, this is really what we are doing when we meditate. But it's hard enough to get people to meditate let alone tell them to practice Dharana. This concentration on one thing means our mind has a break from the busyness that is usually going on in that monkey mind of ours. So meditation is like giving your body/mind a rest.

A simple version of meditation is breath awareness, basically focussing your mind on your breath. "I am breathing in; I am breathing out" that's it. Simple right? Well usually for a few seconds or minutes, but to maintain this for hours as monks and Yogis would do takes years, if not a lifetime of practice, in a cave no less. So, let’s harness the power of meditation and bring it into our modern lives where we no longer have attention spans of more than a few minutes. 

What is Micro Meditation?

Forget everything you thought you knew about meditation like long hours sitting cross legged focussing on how sore your knees are rather than your breath. Micro Meditation is the new cool kid on the block. Born out of the necessity for a quick mental reset in our fast-paced world, this practice focuses on bringing mindfulness and tranquillity into your life in short, manageable doses. No need for a fancy cushion or a silent room; all you need is a few moments and the willingness to connect with your inner self.


So instead of sitting for 20 minutes or even hours all you need to micro meditate is 2-3 minutes. Can you spare 2-3 minutes to gain inner peace and clarity. And the beauty of this short practice is that you can also do it anywhere. In fact, I encourage you to do it anywhere. The ultimate goal of meditation is to take that state into your daily life. There’s no point meditating and getting all Zen and then yelling at you kids 5 minutes later or getting into a road rage incident on the wat to work. If you can micro meditate while on the busy bus or train, or if you can do it while sitting on the toilet before you go into that important meeting you will find you are calmer and focusses for a little while afterwards.

A man micro meditating on the toilet
No time to meditate?

How to Micro Meditate Like a Zen Monk

So, how does one embark on the exhilarating journey of Micro Meditation? Fear not for it's much simpler than it sounds. Make yourself as comfortable as you can in your micro meditation place, whether it's the toilet or the bus or it could also be at your cozy desk chair at work or a patch of grass in the park on your lunch break. Close your eyes, take a deep breath (not too deep if you’re sitting in the public restroom), take a moment to just notice how your body feels sitting there, then notice how your mind is feeling, are you stressed, angry, happy. Now focus on your breath and say to yourself I am breathing in 10, I am breathing out 10, I am breathing in 9, I am breathing in 9 and keep counting back until you reach zero. your heartbeat, or even the sound of birds chirping outside your window. In just a few stolen moments, you'll feel the weight lift off your shoulders and a sense of calm washing over you.

Benefits of Micro Meditation

In a world where time is of the essence and stress lurks around every corner, the benefits of Micro Meditation are truly a breath of fresh air – pun intended! Science has shown that even a few minutes of mindfulness can:

  • significantly reduce stress levels

  • improve focus

  • enhance overall well-being

  • reduce anxiety and depression

  • help with insomnia and improve sleep

Imagine boosting your productivity, creativity, and mental clarity with just a few moments of Zen every day! The secret lies in the power of pausing, breathing, and reconnecting with your inner self – a practice that can work wonders for your mind, body, and soul.

Micro Meditation: The Mindfulness Revolution

As the winds of change sweep through the wellness world, Micro Meditation is emerging as a game-changer in the realm of mindfulness and self-care. No longer confined to the realms of yoga studios and Buddhist temples, this practice is making its way into the daily routines of people worldwide. Whether you're a busy parent juggling a million tasks or a corporate warrior navigating the challenges of the modern workplace, Micro Meditation offers a moment of respite in a chaotic world.

Micro meditation is great for kids and beginners. 

Kids can benefit from micro meditation too especially as their lives become more stressful with school and after school activities. If they can learn to do this throughout the day, it can lead to really positive habits they can take into later life. It also works well before bed as a way to help them get to sleep 

And like anything we undertake you must start at the start. I feel that often when people go to a mediation class or do an app they are expected to do it for too long. If you start with 2 minutes and then gradually build up you can, over time, get to meditating longer which will overall have even more benefits. 

Meditation Apps

There are many meditation apps out there but the easiest and cheapest (it's free) is Insight Timer. In this app you can select what length of time you would like, what theme where its breath awareness or anxiety etc. And yes, they have micro meditations that go for 2 or 3 minutes. So even if you find 2 minutes too long to go without someone speaking to you the app will solve this. There is also a paid version that gives you more features. 


So there you have it - the not-so-secret secret to instant inner peace lies in the palm of your hands, quite literally. Micro Meditation invites you to slow down, breathe, and savour the beauty of the present moment in bite-sized increments. So, the next time you feel the weight of the world bearing down on you, remember that a few stolen moments of Zen can work wonders for your mind, body, and soul. Embrace the power of Micro Meditation and unlock a world of tranquillity amidst the chaos of daily life!

Whether you're a seasoned Yogi, a curious newbie, or simply someone looking for a mental escape, Micro Meditation welcomes you with open arms into the wonderful world of mindfulness and self-discovery. So, grab a few moments, close your eyes, and let the journey to inner peace begin!




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