Micro Mindfulness is the New Meditation

A shortcut for a happier life within seconds.

You are sweaty and tired. You have walked for several long hours to arrive at a secret spot one of your friends told you about. And then you reach the mountain top. The valley beneath and you as part of the sky. All your senses focus on the breathtaking nature around you. The warm feeling of fulfillment, gratitude, and happiness are the only present sensations. Your mind is empty. Everything inside of you is focused on the ‘awe’ moment when you observe the beauty of mother earth.

Without knowing, we practice mindfulness in our daily lives from time to time. What if we can leverage the power of these ‘awe’ moments to bring more happiness, gratitude, and generosity into our lives?

How often have I tried to establish a meditation routine and failed every single time?

Too often.

14% of Americans have tried to meditate at least once to improve their general wellbeing. Since 2012, the number of people who meditate has more than tripled. Despite this, for most people, it is tough to integrate meditation into their busy schedules.

Could micro mindfulness be the solution for many of us?

Does Micro Mindfulness Work?

According to Pedram Shojai, a former Taoist monk, the west has gotten the concept of meditation wrong. Mindfulness is about being aware and living in the present moment. You can meditate for hours, but if you can not master to be aware and present under normal circumstances, you are not living a mindful life and won’t get access to the many benefits of it.

“Time is the currency of life, so any way you can hack your day to become more aware of how you spend time can improve your relationship with it,” — Pedram Shojai

Focusing on small moments during your day will help you to become more mindful without spending hours meditating like a monk.

Several independent studies suggest that short moments of increased awareness come with the same benefits as meditation.

• A 2018 study, conducted by researchers at Mass General and Yale University, shows that for novice practitioners just 10 minutes of meditation per day increased their response times and accuracy. Participants were less distracted, and have an enhanced ability to keep focused.
• In a study by the mental health counselor Jake Eagle’s, by incorporating micro mindfulness moments with a duration of 5 to 25 seconds into their daily routines, participants report decreased stress and anxiety, more connection to others, and increased happiness.

The key to being liberated from time is to understand this great Hermetic axiom: “All the Power that ever was or will be is here now.” ― Pedram Shojai

How to Create a Micro Mindfulness Moment?

Jake Eagle developed the method of AWE moments, an easy-to-use approach for short moments of slowing down and appreciating the present moment.

AWE stands for:

• A — Attention: Most times, we don’t choose what we focus on. Our monkey minds are going wild. To start your micro mindfulness moment narrow down your attention to one thing. This can be a sensation or just an object in your apartment e.g. your favorite plant or picture. Bring all your attention to this object. Focus on it.
• W — Wait: Take a few seconds to appreciate the moment. You should feel your senses becoming sharper and other topics on your mind disappearing.
• E — Exhale: Take a deep breath and exhale for a little bit longer than usual and you will feel relaxation coming to your body and mind. “During exhalation, the contraction of the diaphragm sends a message to the brain to release dopamine — enhancing your mood, creating a calming effect, and acting as a pain reliever.” — Jake Eagle

That is all you have to do. Sounds effortless and simpler than meditation, right?

It is much easier to initiate an AWE moment than to commit to 30 minutes of meditation. Taking the first hurdle is always the hardest, and the hurdle for meditation has just been removed for you. You can start right away. No need to jump anymore.

How to Incorporate Micro Mindfulness Into Your Life?

If you want to live a content and happy life, slowing down and quieting your mind will play a significant role in it. Coming up with routines that are practicable and durable is the key. Micro mindfulness can help you to incorporate quiet moments in your life with ease.

Develop a routine at home so you will be able to do it regularly under any given circumstances. I like to walk through our apartment and focus on one of our plants. They are all like little wonders to me. No change goes unnoticed. I love watching their growth progress. And here I find my AWE moments. I focus on a new leave or new root on my plant cuttings and appreciate their beauty. You can do this with any object in your home you value or find astonishing.

When you go for a walk, take some time, and find your little wonders along the way to create a moment of peace.

Next time when you take a shower, focus on the water hitting your skin or the smell of your soap and practice your AWE moment.

Plenty of wonderful moments are waiting for you. You just have to start noticing.

The purpose of life is to enjoy every moment.

Micro mindfulness can help us to find the path from overstimulation to the present moment. It teaches us to focus on the small wonders of life. An ability we are all longing for in a world of continuous distraction and chaos.

If you are a meditation pro or novice, bringing more AWE moments in your life will boost your happiness and gratitude. Finding joy in the present moment is your mission.

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