These are meditations that can be done several times a day for 1-3 minutes at a time. Periodically throughout the day, become aware of your breath. It could be when you feel yourself beginning to become stressed or overwhelmed with too much to do and too little time, or perhaps when you feel yourself becoming increasingly distracted and agitated.
In becoming aware of the breath, notice how you are breathing. Is it shallow or deep? Are you holding your breath and in so doing perhaps also holding your stomach? Or hunching your shoulders?
The next step is to start breathing so that you are bringing the breath into the belly. Do not strain. If it feels too unnatural to breathe into the belly, then perhaps bring the breath down to the lower chest. If the mind wanders, gently come back to the breath — without judging yourself for momentarily losing focus.
You will notice that by regularly practicing this micro-meditation you will become more aware and more calm. By practicing this regularly you will train yourself to be more and more mindful, and increasingly calm and focused. You can create reminders for yourself to practice these meditations two-to-four times a day; every hour or so; or before you go to a meeting — whatever is feasible. You can also use them on an ad-hoc basis to prepare for a meeting or a presentation, when you are stressed, or when multi-tasking is eroding your concentration. Micro-meditations can put you back on track, an help you develop your mindfulness muscle.
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In becoming aware of the breath, notice how you are breathing. Is it shallow or deep? Are you holding your breath and in so doing perhaps also holding your stomach? Or hunching your shoulders?
The next step is to start breathing so that you are bringing the breath into the belly. Do not strain. If it feels too unnatural to breathe into the belly, then perhaps bring the breath down to the lower chest. If the mind wanders, gently come back to the breath — without judging yourself for momentarily losing focus.
You will notice that by regularly practicing this micro-meditation you will become more aware and more calm. By practicing this regularly you will train yourself to be more and more mindful, and increasingly calm and focused. You can create reminders for yourself to practice these meditations two-to-four times a day; every hour or so; or before you go to a meeting — whatever is feasible. You can also use them on an ad-hoc basis to prepare for a meeting or a presentation, when you are stressed, or when multi-tasking is eroding your concentration. Micro-meditations can put you back on track, an help you develop your mindfulness muscle.
- More Here
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