Micro-Practices
Finding peace in small moments
Meditation prevents the build-up of stress and over-reactivity. It helps to establish a more peaceful, new normal. Whether you meditate or not there are situations when you are stressed in certain situations.
Instead of using meditation in those moments, you can use a Peacefinder Practice or as a “quick-fix” to recover and feel more peaceful.
You can also use these when not feeling stressed as a way to “condition” your nervous system for peacefulness.
Most of these simple techniques can be done with your eyes open or closed, and no one even has to know you’re doing them.
You will find that Micro-practices aka affectionately known as Peacefinder exercises by my teacher, Sarah McLean help you get out of your brain and bring your focus to the present moment and/ or your body . I suggest trying them when you are only slightly worried about something.
Then choose the ones that you like best and practice them so they are easy to remember when you really need them!
Peacefinder Exercises
✨Close your eyes
You can usually close your eyes without being noticed, even if just for half a minute. The outside world takes a backseat while you go within. You almost instantly regain a sense of balance and relaxation.
✨Count your breaths
Eyes open or closed, it might help to silently count your breaths. In, count one; out, count two. Count your breaths all the way to ten. The mind might wander, but simply keep focusing back to your breath and counting. This calms your nervous system.
✨Create a pause
Stop whatever you are doing and notice the feeling of your feet on the floor. Count to This gives your nervous system a glimpse of the present moment.
✨Long slow deep breaths
Wherever you are, whatever you are doing, pause and take 3 long slow deep breaths. Breathe in through your nose, expanding your belly as you inhale. Then, exhale and release the breath through the nose or mouth. Afterwards, notice how you feel.
✨Say a prayer or affirmation
Silently repeating a prayer or an affirmation can immediately shift your focus from a stressful situation to peace. Slowly repeat your prayer, affirmation, or single word of choice silently. Repeat 7 times (or more!)
These can also be used as switch thoughts. Any time you notice a specific harmful thought, switch to a more loving and kind thought. Eventually you’ll create a new habit of thought!
Here are some examples:
- All is well
- I’m doing the best I can
- There is peace in this moment
- I am safe and secure
- I am cared for
- One
- Peace
- Trust
- Calm
✨Gratitude
Bring your attention to what you are grateful for in your current moment, and list or write down 5-10 things you are grateful for.
It is helpful to have a bank of these thoughts because it can be tricky to think of things you are grateful for once your brain enters “fight or flight” mode.
Try listing (writing or thinking) 3 things as you are falling asleep at night and 3 things right when you open your eyes in the morning. That way you always have a running list to go to when you need it!
✨Slow down
Do one thing at a time, just a little slower than usual. Get up from your chair more deliberately or walk a bit more slowly- you’ll find that this helps ease the tension, brings you back to the present moment, and relaxes your mind and body.
✨One good thing
Think about an experience that happened today or yesterday that made you feel good. Perhaps it was a meal, an activity, a place you visited, or a moment with a person. Notice how you feel when you reflect on it and savor it.
✨Smile
Give yourself a smile. Smiling releases endorphins that reduce stress and help you feel better. Studies have shown that even faking a smile can lead to feeling happier. Even if it feels strange at first, make it a point to smile more often.
✨Excuse yourself
If you’re unhappy in the moment, or if you’re around people who are unhappy, the discomfort can be contagious. Whenever you notice signals of stress in your body, simply excuse yourself, and walk away. Go outside, back to your desk, to the bathroom, etc…Once there, perhaps also use one of the other techniques.
✨Compliment someone
Find someone to thank for their service or support, and offer them a genuine “thank you” while looking them in the eyes.
✨30 second body scan
Bring your attention to the sensations felt through your body, whether you are sitting or standing, wherever you are at the moment. With your eyes open or closed, scan your body from the top down, front and back, relaxing as you go. Relax your forehead, your eyes, your mouth, your tongue, your jaw. Lower your shoulders and soften your belly. Bring your attention to your hands, then your feet. In less than a minute you’ll feel better from the inside out.
✨Feel your breath/ Deepen your breath
You can find inner peace with your eyes open, too. Focus your attention on your breath as you slowly take in a deep breath through your nose. Then, let it out slowly through your nose. Pause for two seconds, then repeat. Holding the breath after you exhale helps counteract stress patterns of shallow breathing or holding the breath in. In, out, hold, repeat.
