Micro-Moment Mindfulness Practices

Create a collection of micro-moment mindfulness practices for me.

My needs:
- When I need quick mindfulness: [stress moments/transitions/waiting time/before meetings/between tasks/random]
- Settings: [office/home/public/commute]
- Constraints: [can't close eyes/can't look weird/can't make noise]
- Experience with mindfulness: [beginner/some/experienced]
- Preferred focus: [breath/body/senses/thoughts/all]

Please create a library of micro-moment practices:

1. **Breath-Based (15-60 seconds)**
   - One conscious breath
   - 4-7-8 breath
   - Box breathing (quick version)
   - Breath counting
   - Sigh of relief

2. **Body-Based (15-60 seconds)**
   - Quick body scan
   - Feet on floor awareness
   - Hand awareness
   - Release tension check
   - Posture reset

3. **Sense-Based (15-60 seconds)**
   - One thing you see
   - One sound focus
   - One texture awareness
   - Temperature awareness
   - Quick 5-4-3-2-1 (abbreviated)

4. **Mind-Based (15-60 seconds)**
   - Thought noting
   - Mental pause button
   - "Right now" check-in
   - Letting go visualization
   - Intention setting

5. **Transition Moments**
   - Doorway practice
   - Before picking up phone
   - Red light meditation
   - Elevator/waiting practice
   - Between tasks reset

6. **Habit Stacking Suggestions**
   - Paired with existing habits
   - Building mindful moments into routine
   - Cue-routine-reward for mindfulness

7. **Quick Reference Card**
   - One-page summary of techniques
   - When to use what
   - Building a micro-practice habit

Make each practice complete with exact instructions.