“If you want to conquer the anxiety of life, live in the moment, live in the breath.”
– Amit Ray
In the midst of an ever increasing workload, it has become regular practice for me to take a series of miniature meditations during my working day. I am sure you have heard of meditation as a means for creating a more focused and clear mind, and with these miniature meditations, it is possible to quickly reap these benefits in the hustle and bustle of a standard working day.
How to do it.
Take no more than 2-3 minutes of uninterrupted time, close your eyes and simply focus on nothing but your breathing. Inhale slowly and deeply. Follow the breath into your body, and follow it out. It is beneficial to focus on an anchor point. This could be your nose, chest or lower belly. Watch the breath pass through your chosen anchor point. Resist any urge to think about work.
What will happen?
You will feel much calmer, whilst bringing yourself back to the present moment (which is always a great place to be!). You will be re-focused and able to produce high quality work for longer. You will have successfully increased blood flow and oxygen to your brain, reducing stress hormones. It is a surprisingly subtle but productive effect.
This is just me, but I find that if I have a miniature meditation each time I need to sit down in the bathroom over the course of a day, it is more than enough to keep me centered and focused. So roughly 1-2 times. However if my day requires extra focus, is abnormally stressful or long, I will intentionally take time for another 1-2 miniature meditations. (On top of a decent 10-15 minute session in the early morning)
Try it! The better I get at meditation, the more effective these little meditation sessions seem to become. It really has allowed me to increase my focus over long periods of time without feeling mentally tired.
Let me know how you go. How did you feel after a miniature meditation?