If you are looking for ways to reduce anxiety and stress, this simple technique might be the answer. And, it only takes seconds to do.
If you’re a regular follower of my articles and posts, you know that I make no secret of the fact that I have suffered from anxiety and ADD my whole life. It’s one of the reasons I began researching and using organization and time management tools, to begin with — which led to my career in teaching and helping others how to use these tools and techniques. While most of my articles and posts deal with process, tools, and technology, this one deals with the internal side of things.
A friend of mine shared something with me a few weeks ago that has really helped me reduce my stress and anxiety. It’s something I call micro-meditation. And, whether you currently practice meditation or not, this is something you can begin to do immediately. I must confess, this is such a simple idea, I don’t know why I didn’t think of it earlier. I have a regular daily regimen of prayer and meditation. I just never thought about applying these life management tools this way. And, one other thing. I don’t know if this will be a big “aha” to you or not. I was to me, and that’s why I’m sharing it. Hopefully, it has some value to you.
What is Micro-Meditation?
Micro-meditation uses the same methods as traditional mediation. The difference is this. Rather than a typical meditation period which might be 10-30 minutes (for me), you practice micro-meditations in periods ranging from 30 seconds to 2 minutes. You can do this anywhere you have a few seconds to a few minutes to spare. Rather than checking your phone or doing other things you can do this instead. Here some times you might use this approach through your day:
- Sitting in traffic or at a traffic light
- Going to the bathroom
- Waiting in line
- Before or after an important phone call or meeting
- Any transition between work items
- At periodic times throughout your day
How to Do It
Micro-meditation uses the same techniques as regular meditation. If you’re not familiar with that, here’s how to do it:
- Typically, the first step is to close your eyes. However, if you cannot do that safely, i.e., walking or driving, do not do it. It is not necessary. But, do it if you can.
- Take a very deep breath. Hold it for 1-15 seconds.
- Slowly exhale while you concentrate on relaxing your muscles. Go limp and focus your attention on simply relaxing every part of your body: face, neck, shoulders, back, arms, and legs. Feel a wave of relaxation pass through your body.
- When you have relaxed, begin breathing. Here’s the cadence and process I use: Breath in for a count of “1 Mississippi – 2 Mississippi”. Exhale “1 Mississippi – 2 Mississippi”. While I’m breathing in I visualize the word IN and focus on feeling the breath enter in through my nose and fill my lungs. On the exhale, I focus on the word OUT and focus on feeling the breath leave my lungs and exit my nose. All the while, I try and maintain my relaxed muscle state.
- During the process, my mind may wander. When and if it does (which is normal), I simply refocus on my breathing and muscle relaxation.
- Continue for as long as you want or as long as you have time.
Why Meditate? Reduce Anxiety and More
When practiced regularly, meditation has been found to help:
- Reduce anxiety
- Improve awareness
- Generate new ideas and new insights into how to solve or deal with problems and/or challenges
- Make changes in behavior
- Improve relationships
I can attest to all of this personally. When I stay in the regular habit of meditation, I am much calmer. My relationships are better. The quality of my work is better. I get more done with less effort and stress. As with anything, the more you practice the better you get at it. And, adding regular micro-meditation means you get additional practice. Micro-meditation is also an excellent way to get started with a regulate meditation routine.
So, if you are looking for a way to reduce your anxiety and stress level, why not give micro-meditation a try. And, why not get started right now. You have nothing to lose but your anxiety and stress, and you may just gain some other amazing benefits, too.
Other Ways To Reduce Stress and Anxiety
Another way to dramatically reduce stress AND increase sales and profits is to learn how to organize, optimize, streamline, automate, and focus your efforts. And, that’s my business. I teach and help small business owners, solopreneurs, network marketers, and sales professionals how to do that. My customers learn how to use CRM technology and time management tools and techniques to design, build, and operate a business growth system called the Business Growth Engine™. When they put these tools and systems to work in their businesses, they generate more leads, close more sales, and generate more repeat business and referrals. And, they do all of this with much less effort, stress, and anxiety.
If this sounds like it might have some value to you — or someone you know — why not schedule a FREE, virtual, no-obligation, no-pressure Discovery session with me? We’ll discuss your situation. I’ll share more about my system and my training and consulting services, and together we’ll determine if it makes sense to work together — or not.
Author: Michael Bitter
Michael Bitter is a small business sales and marketing process consultant, coach, and mentor with 30+ years of experience. His passion — and the purpose behind is work — is teaching small business owners, solopreneurs, and independent sales professionals how to build and use a sales operating system he developed called the Business Growth Engine™. The Business Growth Engine™ operating system is a CRM enabled system is designed to organize, optimize, and focus sales efforts in order to generate more and higher-quality leads, turn more leads into closed business, and increase repeat business and referrals.