Do a Mini!

Your Guide to Micro-Moments of Calm

 

Feeling overwhelmed by the idea of meditation?  What if I told you that you don't need a whole lot of time to find some calm.

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It’s true!  Mini meditations are quick, simple ways to hit the reset button on your day.  Think of them as tiny breaks for your brain.  They only take a minute or two and can be done anywhere, at any time.

 

Why even bother?  Because these mini breaks can:

 

• Ease stress and reduce tension immediately.

• Help you focus.

• Give you a much-needed mental break.

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A mini meditation can also act as a bridge between a formal meditation practice and your daily life, helping you find calm in the middle of chaos.  The only time they don’t work is when you forget to do them.  So, remember to do a mini!

 

When to Do a Mini

 

The key is to do a mini when you need it most.  Try one of these simple techniques when you notice your personal stress warning signals (like a clenched jaw or rapid heart rate).

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Click HERE for a helpful worksheet to identify stress warning signals.

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Here are some great times to do a mini:

• In a doctor's waiting room

• While standing in line

• When you're in pain

• When someone says something that bothers you

• When feeling overwhelmed

• While stuck at a red light (with your eyes open!)

• When you’re stuck in traffic

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You can do a mini meditation with your eyes open or closed, so they're perfect for any situation.

 

How to Do a Mini

 

The simplest way to do a mini is by focusing on your breathing.  This helps bring you back to the present moment. A good way to start is by switching to diaphragmatic breathing.  Breathe in through your nose, letting your stomach rise as you inhale.  Breathe out slowly through your mouth, letting your stomach fall.  You can do this while lying on your back, sitting in a chair, or even standing.  Just remember to relax your stomach muscles.

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Click HERE to explore a curated collection of mini meditations in our on demand library.

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Here are a few mini-meditation techniques to try:

• Mini Version 1: Count Down

  • Slowly count backward from ten to zero, saying one number to yourself with each breath.

  • For the first breath in, you say "ten." For the next breath, "nine," and so on.

  • If you feel light-headed, just slow down the counting.

  • When you get to zero, see how you feel. If you need to, you can do it again.

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• Mini Version 2: Breathe and Count

  • As you breathe in, count slowly up to four.

  • As you breathe out, count slowly back down to one.

  • Repeat this several times.

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• Mini Version 3: The Pause

  • After you breathe in, pause for a few seconds.

  • After you breathe out, pause again for a few seconds.

  • Do this for several breaths.

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• Mini Version 4: The 3-2-1

  • This one helps when your mind is racing.  Take a moment to notice:

  • 3 things you can see

  • 2 things you can feel (like your clothes or the chair)

  • 1 thing you can hear

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• Mini Version 5: The Mindful Drink

  • Turn your next tea or drink break into a moment of calm.  As you take a sip, really notice it.  Feel the mug in your hands.  Taste the drink.  Don't rush.  Just be there with your drink for a few seconds.

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• Mini Version 6: The Daily Task

  • Pick a daily task (like doing the dishes) and bring your full awareness to the physical sensations.  Pause to take 5 deep breaths.  You can even silently say, "I am washing the dishes”, to anchor your awareness.

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• Mini Version 7: The Bell

  • The renowned Zen teacher Thich Nhat Hanh taught the practice of "Inviting the Bell."  He encouraged people to use any bell-like sound in their daily life—a church bell, a grandfather clock, or even a phone ringing—as a reminder to stop, pause, and breathe.  You can even schedule an alarm bell on your phone to remind you to take a few mini breaks throughout the day.

  • The next time you hear a bell or a similar sound, stop what you’re doing.

  • Take three conscious breaths.  With the first breath, acknowledge the sound; "Breathing in / Breathing out, I hear the sound of the bell."  With the second, notice your body and mind; "Breathing in / Breathing out, I calm my body."  With the third, smile at yourself for taking this moment of peace; "Breathing in / Breathing out, I smile."

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Give one a try the next time you feel a little stressed.  You might be surprised at how much a mini can help!

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“Learn to be silent.  Let your quiet mind listen and absorb.”

- Pythagoras