Just Two Minutes: How Micro-Moments Can Change Your Life
Two minutes. Maybe three. I set the timer on my phone to calm my ego. I close the door to my office. Place my feet on the floor. Shut my eyes. And sit. This is a practice of entering stillness.
At first, I settle in and shift in my seat to get comfortable. Then I clear the cobwebs from my mind as I drop my attention inward and downward, mentally scanning my body from head to toe. I am an observer. I notice and let all judgment, criticism, worry, and ruminating thoughts pass. This is called a micro-moment. I aim to take these 2-3 minute mini check-ins three to four times daily.
There is a myriad of benefits to taking micro-moments. First, anytime we can interrupt the autopilot habits of our day and take stock of how we are doing internally, we are healing, growing, and repairing our psyche. Anytime we can get into the present moment and notice what is happening, we are off the treadmill of life. In these moments of pause, we can start to listen to our heart’s whispers. Our intuition and soul cannot be heard over the noise of our day-to-day busy lives. When we intentionally slow down, we get quiet enough to hear. When the timer goes off, sometimes I reach for my notebook and write down a few words of inspiration or a solution to a problem that was nagging me. Most of the time, I move on to the next task with a clear mind and a feeling of readiness.
There is no wrong way to do a micro-moment. If your thoughts circulate the entire time and it feels like 10 seconds and not two minutes, that’s okay. If two minutes feels like an eternity, try it for one minute. If you want to try again in an hour, that’s fine. The more you explore this simple practice, the more you will integrate it into your life. We all have two minutes, right?!?
Benefits I’ve observed:
Feeling calm
I have an easier time moving my attention to my next task
Easier to get into the present moment
More productive
Less reactive in my day-to-day life
I crave micro-moments, which inspires me to do them
Pride for doing it and sticking with it.
If you want to start this practice, you can set a reminder in your phone calendar or put it on a post-it note on the bottom of your computer screen or bathroom mirror. Times of day that I recommend are: when you start your workday, when you come back to work after lunch, when you end your workday, and before the kids get home from school. Any transition time is a good time for a micro-moment. You can even introduce them into your morning or bedtime routine.
This is not a full meditation practice, although those are fantastic too. This is an act of stillness to break up the patterns we fall into during the day. If you have questions or want to share your experience, contact me. I’d love to hear from you.
Rebecca Fellenbaum is a certified life coach, intuitive guide, blogger (yep, you’re reading it right now), and entrepreneur. She helps women who have “made it” on the outside feel great about themselves on the inside so they can find joy in their lives, kids, and families. Get her free guide: Slowing Down: 9 Steps to Live With Intention to start meaning it when you say you’re doing fine.
