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Micro mindfulness

Mindfulness is a word we hear a lot these days. But what is it?


Mindfulness is the practice of being fully present and aware in the moment. It involves paying attention to your thoughts, feelings, and sensations in a non-judgmental way, and letting go of distractions.


Practicing mindfulness has many benefits to your overall wellbeing. It's been proven to help improve:

  • Focus & concentration

  • Relationships

  • Emotional resilience

  • Self awareness

  • Self esteem

Many of us struggle to take enough time out for ourselves, but when it comes to mindfulness even the shortest of mindful moments are worth taking, particularly in times of stress or anxiety.


Try some of these micro mindfulness suggestions:

  1. Listen to the sounds of your surrounding for 10 seconds.

  2. Pay full attention to the sound of the kettle when it's boiling and the smell of the drink you're making; notice how it makes you feel.

  3. Put your hand on your chest and feel it expand when you inhale 3 times.

  4. Take a deep breath and notice your shoulders feeling more relaxed as you exhale 3 times.

  5. Notice the sensation of your breath in your nostrils 3 times

  6. Notice the sensation of the chair you're sitting in for 10 seconds

  7. Notice one new thing about a person you are talking to

  8. Smile for 10 seconds

  9. Write down something you are grateful for on a piece of paper

  10. Send someone you care about a thoughtful message

If you are interested in some 1:1 mindfulness coaching, then check out our Mindfulness Coach at www.gmfwellbeing.com/mindfulness.

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