Updated: Nov 1, 2018
Micro meditations are brilliant if you only have a few moments to spare or if you struggle a bit with full meditations and find your mind wandering off elsewhere.
These can be really beneficial in literally just the few moments you can spare.
1. Notice and unclench. We all hold tension somewhere in our physical body so just notice- right now - where that is. For me it's usually in the stomach but yours could be anywhere - shoulders, neck, hands - just take a few seconds and notice where it is. Now you can actively unclench - breathe in and on the exhale release the tension. Repeat a few times.
2. Find the buzz. Stop for a moment and find the gentle, subtle buzz in your body - most people can feel it first in fingers or toes. It might feel like a slight tingle, or hum - think of it as a buzz of energy and life! Focus on it and feel it spread through your body bring energy and life.
3. Focus on an object. It doesn't matter what it is - find something to completely focus on for a minute. It could be something lovely like a flower, tree or cloud, or it could be something on your desk - a mug or stapler or the back of someone's head on the bus or tube. Now focus on your breaths as your eyes focus on this object - inhale for the count of 4, exhale for the count of 4. Notice everything about this object and try to spot something new. This should help calm your mind for a moment and bring you a sense of being present.
What else works for you?