Micro-practices in the moment

You don't always have 15 minutes for practice — sometimes you need help right in the flow of the day: in a queue, before a hard email, in the middle of an argument. Micro-practices are short mindfulness skills from MBCT and the compassionate approach, about three minutes each. STOP helps intercept the automatic "react immediately" response and make a choice. RAIN is gently staying with a difficult emotion instead of muffling or fueling it. The 3-minute breathing space is a universal "return to yourself" in three steps: acknowledge what's there, shift to the breath, expand to the whole body. Regularity beats duration: three minutes every day is stronger than half an hour once a month. Here we'll do the 3-minute breathing space — the most universal one.