#150 | Why Micro-Meditation Practices Might Be More Effective: Insights from Dr. Sarah Strohmaier

This week on The Kintsugi Podcast, I sit down with Dr. Sarah Strohmaier a psychology and mindfulness researcher, to discuss the intricacies of mindfulness practices and the concept of "dose." Sarah delves into her research findings on how varying lengths and frequencies of mindfulness practices impact mental health, shedding light on why shorter practices might sometimes be more beneficial than longer ones. We discuss the importance of personalized mindfulness practices, the role of organizational structures in employee well-being, and the potential adverse effects of mindfulness.Key themes:Mindfulness and Organizational Well-being Sarah emphasizes that mindfulness should not be a quick fix for organizational structural issues. Companies often use mindfulness as a band-aid solution without addressing deeper systemic problems like overwork and inadequate compensation.Dose Response in Mindfulness Sarah's research indicates no significant dose-response relationship, suggesting that longer, more intense mindfulness practices are not necessarily more beneficial than shorter, less intense ones. Shorter mindfulness practices may be more effective for beginners and can help reduce feelings of guilt and overwhelm. Quality Over Quantity Michael and Sarah discuss the importance of the quality of mindfulness practice over the quantity. They explore how shorter, consistent practices can be more sustainable and beneficial in the long run than sporadic, longer sessions. Personalization of Mindfulness Practices Different individuals may require different mindfulness practices to suit their unique needs and circumstances. Finding a mindfulness practice that aligns with one's personal lifestyle and mental health goals is crucial. Potential Adverse Effects of Mindfulness Michael and Sarah touch upon the possible adverse effects of mindfulness when practiced without proper guidance. They stress the importance of qualified instructors and tailored mindfulness programs to ensure safe and effective practice. Memorable Quotes by Sarah"Mindfulness is not a one-size-fits-all solution. What works for one person may not work for another." "Putting the responsibility solely on individuals to manage their stress through mindfulness without addressing structural issues in organizations is unfair and ineffective." "The quality of the mindfulness practice matters more than the duration. Shorter, consistent practices can be incredibly powerful." Resources mentioned:Books"Atomic Habits " by James Clear: Discusses the importance of small, consistent steps in habit formation. Thanks a Thousand " by A.J. Jacobs: A book about gratitude and the many people involved in creating a simple cup of coffee. Pause, Breathe, Reflect: Michael's mindfulness app is designed for busy individuals with shorter, more manageable mindfulness practices. Connect with Sarah Strohmairer: Twitter | LinkedIn | WebsiteIf this episode sparked something within you, please download it and share it with a friend. Discover how to scroll less and live more by taking my Free Smartphone Wellness Audit by clicking phone.Did you know that stickers are wonderful visual cues to help you create healthy habits? You can get one of my free Pause Breathe Reflect sticker by clicking sticker.To discover more and sign up for My RIPPLE EFFECT newsletter by clicking Ripple Effect.We can also connect on LinkedIn.Subscribe to be sure you don’t miss any of the micro-meditations, wellness tips, and guidance that I publish every Monday, Wednesday, and Friday at 7:11 am. Thanks for being here! I appreciate you! Let's celebrate our scars as golden symbols of resilience and strength. My name is Michael I help people prevent a bad moment from turning into a bad day and heal, growth and develop more resilience. I'm not a doctor or therapist. But I have been through the “ringer” as they say. I was involved in a cycling accident that my trauma team doesn’t know how I survived. Along the way, I’ve tried it all to heal and in this podcast, I share what I’ve learn in hopes that something might help you. Plus, I want to create a connection with you so you’re not alone in your journey. We’ve got this!If you feel you need more mental health support, please contact NAMI. This is a good place to start. If you have a question or comment, please reach out to [email protected]. With Whole Again: Small Steps to Healing, Growth, and Resilience after Physical Trauma through Kintsugi Wisdom, listeners explore resilience through personal stories of trauma, scars, and injury, while learning to overcome imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi, the podcast embraces healing as a process of transformation, encouraging a shift in perspective from worry and overwhelm to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.