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Includes free audio download of a 7-minute guided meditation, I Am Well.
As women business owners, we're always on the run tackling a seemingly endless list of things to do. Whether it’s meeting deadlines, managing a business, or balancing personal responsibilities, it’s easy to feel overwhelmed.
While meditation is often touted as the antidote to stress, it can be a struggle to find the time to incorporate it into our day.
Enter micro-meditations.
What Are Micro-Meditations?
Micro-meditations are brief meditations that can last anywhere from 2 to 10 minutes. Unlike traditional meditation sessions that may require a quiet space and a longer commitment, micro-meditations are easy to fit seamlessly into your day.
The goal is to provide a moment of calm and an opportunity to ground yourself.
You can combine these moments with the general intention of getting present and regaining your center, or you can add another intention such as healing, love, abundance, peace, or other focused intention.
Why Micro-Meditations Work
Even in small increments, meditation has a profound effect on the mind and body. Research shows that short periods of mindfulness can reduce stress, lower blood pressure, and improve focus. The key lies in intentionality. By pausing for just a few minutes to breathe deeply and center or focus your thoughts, you can shift your nervous system from “fight or flight” mode into a calmer, more balanced state.
According to the American Psychological Association (APA), getting stuck in "fight or flight” response can create overexposure to cortisol and other stress hormones that per the APA, can disrupt almost all of your body’s processes.
As a result, your health can suffer serious consequences including feeling fatigued, irritability, inability to concentrate, anxiety, depression, high blood pressure, sleep issues, heart disease, heart attacks, and the list goes on.
Meditation unlocks new possibilities, potential, intuition, and awareness unlike anything else. It grants access to thoughts, creativity, and mind spaces that without it, are much harder or even impossible to reach.
Harvard Medical School says meditation can reduce stress, pain, depression, and more.
How to Seamlessly Incorporate Micro-Meditations into Your Day with Ease
1. Start Your Morning with Grounding Calm
Before reaching for your phone or diving into your to-do list, take three minutes to focus on your breath. Sit up in bed or find a quiet corner, close your eyes, and take slow, deep breaths. With this, set your intention for the day. This practice sets a calm and intentional tone for the day ahead.
2. Reset Between Tasks
Feeling overwhelmed between meetings or projects? Pause for a micro-meditation. Close your eyes, take a few deep breaths, and bring your attention to the present moment. Offer gratitude for the progress/clarity gained in the previous task and set your intention for the next task. This simple act can help you transition between tasks with a clear and focused mind.
3. Practice Micro-Meditations After Lunch
Turn your post-lunch into moments of mindfulness. Set your alarm for anywhere from 2 to 10 minutes and listen to a guided meditation. Guided meditations are great because they keep you focused and allow you to surrender to the process. You can start with the I Am Well Meditation below.
Unlock the Power of Focused Micro-Meditations
Focused micro-meditations are particularly powerful. They take all of the energy of your focused attention and place it on a specific intention. Even if for just a few minutes at a time, this intentional focus starts to create a biochemical reaction in your brain, and as a result, your body. Practice these micro-meditations regularly, and you will start to create a noticeable change in your mind, body, and spirit.
Start with a healing micro-meditation, I Am Well.
Set aside about 15 minutes for this “I Am Well” meditation. I created this meditation acknowledge and receive wellness and healing with grounded and centered intention.
The total “I Am Well” meditation audio includes:
0:00 - 01:16:17 | Introduction
01:26:00- 08:20:20 | I Am Well Meditation (Approx. 7 minutes)
Audio Outline
The audio begins with an introduction.
After the introduction, you will hear a bell, indicating the start of your meditation.
After each affirmation in the meditation, take a deep breath and repeat the affirmation to yourself.
Midway through the audio, you will hear a second bell signaling a change in the pace of the affirmations.
Continue to repeat the affirmations in your head.
Finally, you will hear a third and final bell, indicating the gratitude closing of the meditation.
To prepare, find a comfortable place to sit where you can settle in with your feet flat on the floor, and close your eyes. Turn off your phone and take steps so that you won’t be disturbed. The first time you listen to the meditation, be sure to include the Introduction.
In the hectic whirlwind of running a business and managing your daily responsibilities, finding time for mindfulness, or anything else for that matter, can often feel impossible—but micro-meditations prove that even a few intentional minutes can create a profound shift in your mental well-being. By incorporating these short yet powerful moments of calm into your routine, you will reduce stress, improve focus, and approach your day with renewed clarity, resilience, and calm.
Remember, wellness is not about perfection or committing to hours of practice—it’s about taking small, intentional steps toward a more balanced, wellness-based life. Start with just one micro-meditation today and see how it transforms not only your mindset but also your productivity, sense of well-being, and overall sense of peace.
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Vickie Reine | Entrepreneur & Wellness Coach
I work with women entrepreneurs to create happier, healthier, & wealthier lives, starting today.
*By accessing this audio, you acknowledge and accept the copyright of this recording.
(c) 2024 Vickie Reine & The Wellpreneur Life. All Rights Reserved.
Publishing, selling, copying, or using this meditation in any other way than for the intended purpose is a violation of copyright protection.