Emphasized work? Reset your brain in just 60 seconds with micro-meditation! (Image Credit: ISTOCK)
In todayâs fast-moving world, finding a few minutes to stop and clean your brain feels like a luxury. But what if you can reboot your brain in only 60 seconds? Yes, you read that right. Micro-Meditation is a quick and powerful way to reset your mental state, increase focus and reduce stress, no matter how busy you are.
âMicro-meditation is designed for modern lifestyle. You donât need a mat, a cool retreat, or even 10 minutes. Just a focused minute can make a huge difference in your mental clarity and emotional balance,â Dr. Narendraâs Shetty, Keshamwana Naturopathy Center, is called the Chief Welfare Officer of Bengaluru.
For students, working professionals, healthcare workers, IT professionals and lawyers, one is ideally raising many responsibilities-Micro-Meditation offers a way to gain control over your brain between chaos.
How to practice micro-meditation in just 60 seconds
Dr. Shetty broke the simple stages:
Find a cool place: âEven a bathroom stall, your office corner, or a closed meeting room,â he assures.
Sit or stand comfortably: Keep your back straight and relax the shoulders.
Close your eyes: âIt helps you to close external distractions and focus on arrivals,â Dr. Shetty says.
Pay attention to your breath: Breathe deeply through your nose for four seconds, grab it for two seconds, and gradually exhale through your mouth for four seconds. Repeat for about a minute.
Information sensations: Note how the air enters and leaves your body.
Allow the ideas to pass: âDonât engage with your thoughts. Accept them and focus on your breath gently,â he advises.
Gently return to awareness: Open your eyes and resume your day with a new, calm mindset.
Why does it work
Dr. Shetty explains, âOnly one minute of mindful breathing can indicate your nervous system to move from a stressed âfight or flightâ mode to a relaxed âcomfort and digest position.â This short break not only reduces anxiety, but also accelerates concentration and helps with emotional regulation.
And the best part? No particular equipment or prior training is required. He said, âYou take your breath with you everywhere. You all need.â
Who should be cautious?
While micro-meditation is safe for most, Dr. Shetty states that people with severe anxiety, trauma, or terror disorders should first consult a mental health professional. âFor some people, even a brief stagnation in silence can trigger acute feelings. It is important that you move carefully and look for support when needed,â they say.
Micro-Meditation proves that mindfulness is not a time to take time. With only 60 seconds focused breathing and awareness, you can reset your brain, reduce your nerves, and focus your attention-even between back-to-back meetings or before a challenging interaction.
Dr. Shetty explains, âInclude micro-meditation on your day as you will hold a glass of water or pull your feet. This is a small habit with powerful benefits.â
So next time you feel overwhelmed, remember â you are just a minute away from a calm, clear mind.
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