Spirituality of Nutrition

The On-The-Go Meditation Technique You Need To Try Today

The On-The-Go Meditation Technique You Need To Try Today

Thomas was finally feeling stress free!! (Who wouldn’t want that?)

After years of crippling stress — from work to family to high self expectations — he was finally able to find a way to manage his stress, identify when stressful emotions were piling up, and get in control of how he responds to his daily stressors.

Do you want to know how he finally came to terms with stress? He utilized this simply on-the-go meditation!

Thomas was one of those guys who always rolled his eyes when someone said that he should meditate. His knee-jerk response was, “Who has time for that nonsense?”. He thought it sounded time consuming and even a little too challenging for him to take on.

Until one day a co-worker told him about a simple and quick approach to meditation!

Are you like Thomas?

Do you think that meditation sounds like a time consuming and possibly challenging task?

Like Thomas, we’re going to challenge you to think again! Utilizing a meditation technique can be one of the most powerful tools we have in our back pocket when it comes to getting rid of stress and anxiety, and it can take as little as a few short minutes!

Whether you meditate for an hour a day or two minutes, you will be sure to reap the benefits; and the more you use it, the better it will serve you!

Here at ITN, we’ve fallen in love with a technique of meditation we like to call Micro Meditating.

This is when you utilize meditation throughout the day for just a minute or two at a time to help ground and recenter yourself in the midst of a busy day or schedule (who doesn’t need that from time to time?).

With a little practice, this powerful technique can help you and your clients find space to reconnect within no matter where you are or what you are doing.

And yes, it does get easier each time you practice. We promise!

Use the prompts below to help guide you through a Micro Meditation, and remember to personalize the process as much as you want to make it your own!



Perhaps this is your car, your office, or even a bathroom stall in your work building. Look for a space with minimal noise that will limit distractions so you can focus on connecting within.


Here, you will close your eyes and focus in on your breathing. Begin to deepen each inhale and slow each exhale. Do this methodically, over and over again, and focus on each and every breath.


In your mind’s eye, go to a safe place, a place that feels comfortable, calm, serene. Maybe this is a garden you used to go to with a loved one, the beach, or a park somewhere. This can even be a room in your house.

The easiest way to find a safe space for your Micro Meditation is to think of a place you’ve been where you’ve experienced a great sense of calmness and peace.

Spend some time visualizing this place. Notice what sounds you hear, what you see, what you smell, what the temperature feels like, and anything else that comes to mind.

Allow this to be your safe place. Returning to this serene place time and time again will make using this quick meditation technique easy to do at the drop of a hat.


Next, you will want to tap into the emotions of your body and the energy you want to experience and cultivate. Here, you will really want to process through these emotions, thoughts, and feelings.


Spend as long as you need in this space. When you’re ready to return, take a deep inhale and exhale, slowly open your eyes, and give thanks for the space to ground yourself.


The more you do this, the more quickly you’ll be able to return to your safe place in the future for these Micro Meditations so you can recenter, ground yourself, and refresh your outlook on the day!

Ask Thomas, he’s become a committed Micro Meditator!

Have you tried this technique before? If so, how do you use it throughout your day?

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  1. […] Want a simple meditation technique that you can take with you? Check out this On-The-Go Meditation Technique! […]

  2. Diana says:

    Wow, that technique is new to me. Will definitely try! Thank you so much for this tip!

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