Sometimes it’s impossible to dive straight into a full-on meditation! Especially in times where we need it most, like when we’re stressed at work. Micro-meditations, however, could be the answer! These short bubbles of meditation are effective in calming the mind and relieving stress. A recent study from the University of Waterloo in Canada found that even just 10 minutes of mindful meditation each day helps to prevent repetitive, anxiety-fueled thoughts.
The key to making micro-meditations work is consistency! Maintaining a pattern of mindfulness can have a range of benefits, including increasing your focus, memory and improving your mood, as well as calming your nervous system in general.
Here are some techniques to try out mirco-meditations for yourself!
- Listen to birdsong; According to a 2020 study from the California Polytechnic State University, birdsong is one of the most effective sounds in calming us down and improving our wellbeing! When you’re feeling stressed out at work, try listening to birdsong on YouTube for 5-10 minutes and feel the calm oncoming for yourself.
- Look up at the sky; looking at the sky is instantly calming, especially when you have been stressing in your own little world all day. Recent studies have found that staring at the sky for even 60 seconds has immediately calming benefits, including improving perspective and clarity.
- Start ‘humming bee’ breathing; humming like a bee can enhance your wellbeing! A brain imaging study found that humming can reduce activity in the brain associated with depression, and reduce stress levels by lowering your blood pressure and increasing blood flow. Hum for 3 minutes and feel at ease!
Try these micro-meditations next time you’re stressed at work!