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Many of us find it hard to meditate, whether it's the endless stream of thoughts in the mind, a restless body or just a nagging feeling that we're no good at it.
We know the benefits, both western science and eastern tradition agree on that; but how to start to cultivate our awareness of the present moment when we struggle for even a moment's awareness of Now and Here?
Micro Meditations can be the magic that opens the door to building up our awareness muscles, unlocking a world of possibility that we never even imagined realistic for ourselves.
Micro mediations are all about awareness of a experience in the NOW where you receive information from your senses without trying to label, categorise or understand the experience.
Usually, these last less than a second for people new to awareness practise, and essentially these are the precious tiny gaps between sensory experience and the engagement of the mind in the experience. They are experienced through the body without the need to describe the experience with words.
It is important to do these without expectation of result, without trying to achieve anything or judging the way you did them. There is no such thing as being good or bad at them, although only a handful of seconds or microseconds for each one, they are powerful when done consciously and frequently.
So where to start?
Try some of these Micro Meditations:
1. Washing your hands - Notice the sensation of the water from the time the water hits your hands until your mind starts to label, describe, or understand the experience.
2. Sound of Birds - Notice the sounds of the birds, listen from the beginning to the very cessation of each note without trying to anticipate, label, describe or understand what kind of bird, or where it is coming from, just listen for as many seconds or milliseconds that the pure awareness of the sound lasts.
3. Smell of a flower - Notice the smell of a flower from the time you become aware of it until your mind whirrs into action. Just smell without trying to categorise, label, name the flower, think of past experiences that relate to the smell or flower. Is it just a fraction of a second until all that kicks in? Good; find the gap.
4. Sunrise or Sunset - From the moment you first notice the sky until when your mind starts to describe, label, or comprehend the experience, simply watch the drama unfolding in the sky in perfect stillness and without the need for commentary or retreating into memory. It doesn't matter how long it lasts; those still quiet moments are like diamonds in the hand.
5. Taste in your mouth - As food or drink enters your mouth, notice the flavour/texture without trying to anticipate, label, describe or understand the taste - just notice what your body notices about the taste from the first moment of awareness until your mind kicks in.
6. Breeze on your skin - from the time you become aware of the sensation of the breeze on your skin until your mind starts to label, describe or understand the experience.
There are millions of opportunities every day to practice micro meditations without taking any extra time, or anyone even noticing you doing it, they fit right into your routine and lifestyle.
Increasing the amount of space within your awareness each day with meditation is proven to lower stress and increase a feeling of joyfulness and spaciousness.
Scatter Micro Meditations through your day and watch the magic unfold!