Woman meditating on cushion.
LIFESTYLE
How To Indulge In Micro-Meditations
By A. R. HOPKINS
A mid adult man meditating in the park.
Micro-meditations are short meditation techniques that can be used to bring your mind and body back into the present moment and reset your nervous system within minutes.
1. Box Breathing
woman meditating in her living room
Box breathing, or square breathing, is an exercise that requires mindfully breathing in for four counts, holding your breath for four counts, and then exhaling for four counts.
Woman holding belly.
Try breathing from your diaphragm since belly breathing promotes a more complete exchange of oxygen, which can have a beneficial effect on key bodily functions.
woman practicing EFT tapping on her brow
2. EFT Tapping
Woman doing EFT on the eye brow point
Emotional Freedom Technique (EFT) tapping is based on acupressure, and involves using your fingertips to tap on pressure points along the body's energy meridian.
Woman doing EFT on the karate chop point
An EFT session includes tapping seven times each on the crown, forehead, brow, outer eye, under-eye, upper lip, chin, collarbone, hand, and underarm while you repeat affirmations.
a burning candle
3. Candle Breathing
Woman meditating at home.
Candle breathing, aka straw or pinwheel breathing, is a somatic breathwork technique that helps reset your nervous system while strengthening your connection to
your body.
man taking deep breath standing outside
To candle breathe, inhale deeply through your nose before gently holding your breath for a moment, then exhale through pursed lips as if you were blowing out a candle.
woman dancing in a coffee shop
4. Intuitive Movement
Mid adult man dancing at home.
Intuitive movement is precisely what it sounds like — moving your body intuitively. You simply tune in to your body and move in whichever way comes to mind without second-guessing.
Woman listening to music and dancing.
You can begin by setting a timer for just two or three minutes of movement and then adjust until you find the amount of time that feels right. Just let your intuition take over!