Find a practice for your goal
Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
12 results (expanded search) for "hourly-micro-meditation"
Psychological
Hourly Presence Bell
Every hour, bell reminds you to present 1 min — not meditate, just present.
Psychological
Wise Mind: Logic Meets Emotion
Breathe ten times and find the point between your emotional and logical minds.
Psychological
Radical Acceptance of the Unchangeable
Stop fighting what already happened to free energy for moving forward.
Psychological
Self as Context
You aren't your thoughts or feelings — you're the context they happen in.
Psychological
10-Min Body Scan
Move attention from feet to head, noticing each area without changing it.
Psychological
Mindful Handwashing
Action you repeat 20x daily — turn into meditation in 30 sec.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Psychological
Loving-Kindness for Self
Repeat 4 wishes to yourself sincerely: peace, health, happiness, kindness.
Social
Silent Loving-Kindness for a Difficult Person
Silently repeat four well-wishes toward a person who upsets you, even if you do not feel it at first.
Social
"Tell Me More"
When he opens sensitive topic, say "tell me more" vs reply.
Digital & AI
10-Min Screen-Free Meditation
Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.
Digital & AI
Spot Phishing in 30 Seconds
Before clicking any email link: check full sender, hover URL, urgency, spelling.