5 micro-meditations to relieve stress in just a few minutes

Meditation is often seen as a practice that requires time, silence and discipline. However, it is possible to integrate it into your daily life in a few minutes thanks to micro-meditations.

These short, yet powerful practices are ideal for reducing stress, calming the mind, and refocusing your thoughts, even on a busy day. Discover five accessible exercises shared by Dr. Esther Sternberg, professor of medicine, at the media PsychologyToday which do not require sophisticated equipment or a perfect environment.

1. Deep breathing: an immediate anchor

Start with a few deep breaths. Inhale slowly for a count of four, hold your breath for seven seconds, then exhale for eight counts. This exercise activates the vagus nerve, calms the nervous system and slows the heart rate, helping to quickly calm tension.

2. A meditative walk: the art of slowing down

If you feel overwhelmed, take a break and walk slowly. Choose a trail, a park, or even a hallway.

Focus on each step, feel the texture of the ground beneath your feet and let your breathing harmonize with your movements. If possible, walk in nature to reap the benefits of the calming compounds released by plants.

3. Observe through the window: a moment of contemplation

If you’re stuck inside, turn to a window. Observe the details: the movement of the leaves, the play of light, or the birds passing by.

This simple exercise promotes mindfulness and helps put your concerns into perspective by connecting you to the present moment.

4. The tea ritual: savor the moment

Making and drinking a cup of tea can become a meditative moment. Take the time to watch the steam rise, inhale the aromas and savor each sip.

This ritual, inspired by Zen monks, reminds us of the importance of slowing down to appreciate the little things in life.

5. Gratitude meditation: cultivating positive emotions

Standing, turn towards the four cardinal points. At each direction, express a thought of gratitude.

For the people you love, for the nature around you, or simply for this moment of calm. This simple exercise fills the mind with positive emotions and reduces tension.