Guided Meditation · Free Resources

Micro-Meditations

Practice that fits inside the day you already have.

The usual reason people stop meditating is that they were never going to find thirty free minutes. Micro-meditations take the opposite approach. Instead of clearing space for practice, you attach practice to the gaps that already exist.

Sit with Aparna

Audio Session

A handful of one-minute practices for the gaps in a day.

Aparna is recording this one. Until it arrives, the written practice below will carry you.

Recording coming soon

What it's for

A daily half hour is a fine ambition and a poor plan. Most days will not offer it, and a practice that only works on good days is not much of a practice.

The alternative is to stop treating meditation as an event. A kettle takes three minutes. A lift takes twenty seconds. A red light takes a minute. Attach one small practice to one of those, do it every time it appears, and you will have practised more in a week than most people manage in a month of intentions.

How to practice

Under a minute · several times a day

Attach one practice to one trigger

Choose a single trigger to start with. Two or three at once is how this stops happening.

  1. Pick something that already happens most days: the kettle, the lift, a red light, the walk to the car.
  2. Pick one small practice: three long exhales, or feeling both feet, or naming three sounds.
  3. Do that practice every time the trigger appears, whether or not you feel like it.
  4. Keep it short enough that skipping it would take more effort than doing it.
  5. Expect to forget. When you remember two hours later, that counts as noticing, which is the skill.
  6. After a week or so, add a second trigger. Not before.

If this is more than a hard day

Lemon Dojo teaches meditation. It is not therapy, medical care, or a crisis service, and a practice is not the right tool for an emergency. If you are struggling to keep yourself safe, please reach a person today rather than a page.

Where to go next

I have 2 minutes Back to the remedy Breathing Meditation When you have longer All free resources Every practice in one place