Month: November 2021

How many times have you had to tell yourself to take a deep breath while on the clock?

No matter what profession you work within, simple meditation practices like deep breathing can provide the mental reset you need to make conscious choices that aren’t clouded by stress. When we take the time to practice different meditations at work, we become more equipped to respond to situations versus reacting.

Should you find yourself becoming overwhelmed keep these workplace meditation practices top of mind – the benefits they reap go much deeper than we realize.

The Benefits Of Meditation For Stress Management

Before understanding the benefits of meditation for workplace stress management, it’s important to have a grasp of what mindfulness at work actually is.

At its core, mindfulness is about being present. When you are in the office or working from home, this can be a challenge. Pings, emails, phone calls – did someone bring snacks? All of these things can pull you away from the task at hand and in doing so, heighten stress and anxiety.

Bringing mindfulness to work means you truly focus on the here and now. Whether that’s a project or a conversation with a coworker you work towards eliminating the mindless chatter and truly listen. There is no magic potion for achieving mindfulness. Instead, it is a constant practice and reminder to ourselves to be present and aware.

The benefits of mindfulness – especially at our jobs – reduce the stress that bog down our productivity and general happiness. It helps lower our heart rate and anxiety. We can make level-headed decisions without sweaty palms and tension headaches. While practicing mindful meditation at work isn’t rocket science, there are a few tricks to keep in mind as your workday unfolds.

Getting started is the hardest part but once you’ve finally found your Zen the rest comes naturally!

How To Meditate At Work

It all starts with finding a moment of calm. In the meditation world, we call this setting an intention. Why do you need to meditate? What brought you to this moment? Internally repeating a short phrase to yourself can help center your workplace meditation practice. It’s also beneficial to make sure the space you’re meditating within is free of clutter and distractions. Yogis refer to this sense of purity as Saucha. One of the Niyamas of Yoga, Saucha literally means cleanliness and/or clearness.

Your intention is set and your mind is clear. All that’s left to do now is choose your meditation method.

Tune Out The Chaos

If you’re able to bring headphones or earphones to work, finding a soft meditation playlist on Spotify can help you tune the world out from your desk. Closing your eyes is encouraged because you’re eliminating any visual distractions to really transcend into your meditation session.

Walk It Out

Ever heard of open-eyed, moving meditation? This is a great meditation to do at work if you’re able to get a few steps in during lunch or a 15-minute break. Taking a walk to meditate helps us connect with nature and builds a strong mind-body connection.

Practice Breathing

If the weather isn’t permitting you to take a stroll, you can always utilize breathing exercises that you can do literally anywhere – the car, desk, breakroom, wherever! A few breathing exercises that pair well with any level of meditation are:

• Alternate nostril breathing – Inhale through your left nostril while holding your right nostril closed with your right thumb. At the bottom of your exhale switch nostrils by closing off your left nostril and continuing to exhale smoothly through your right nostril. Remove your finger from the left nostril and exhale fully. Continue alternating your breathing through each nostril for 3 to 5 minutes.
• Ujjayi breathing – Also known as the “victorious” breath, Ujjayi breath work helps calm the mind and recenter your thoughts. To begin, take a big inhale through your nose and exhale through your mouth emptying all of the air out of your lungs. On your next inhale, breathe in through your nose and keep the back of the throat slightly constricted. Imagine you’re inhaling through a straw if you’re having trouble getting started. As you exhale, keep the mouth closed and think about how you would breathe out to fog up a mirror in front of you. This controlled, steady breathing is known to create energy through the body and even lower blood pressure!

Participate In A Company-Sponsored Wellness Program

They say there’s strength in numbers. Practicing meditation with your coworkers is a great way to keep anxiety at bay and build team chemistry at the same time. Body Techniques offers a variety of both in-person and virtual meditation workshops that employers can incorporate into their benefits package. Group breathing and meditation exercises help you and your coworkers relax and feel refreshed once it’s time to get back to work.

There’s No Wrong Way To Meditate At Work

Meditation has been around for thousands of years – meaning there’s really no “wrong” way to practice it. Exploring work-friendly meditation techniques opens a door to a whole new world of stress management. You can do it alone at your desk, grab your coworker for a walk, or ask your manager about a monthly company-sponsored mediation program to help everyone stay calm, cool, and collected.

We’re Here To Guide You

Body Techniques has an entire staff dedicated to helping our clients find the perfect stress management solution for their unique office environment. Even employees working from home can benefit from guided meditation practices! Now more than ever, employees are demanding legitimate benefits and healthcare perks from their employers – let us help you create a wellness program designed to keep your team happy and healthy! Talk to us today to get started.

While some see the holidays as an opportunity to slow down and appreciate the magic in the air, this time of year can create high-stress levels at the office when it comes to annual reporting, evaluations, and client deadlines. Managers can try to lighten the mood with a holiday party, but this sometimes has the opposite effect due to unanticipated financial and time commitments. In the end, an effort to help employees stress less during the holidays turns into extra anxiety no one is prepared to take on.

In our experience, the best way to help your employees enjoy the holiday season is with dedicated workplace wellness programs that are designed to give people the tools necessary to manage healthy stress levels. Read on for five of our favorite ways to fight end-of-year burnout and truly celebrate your employees for another year of hard work – but first, let’s cover why corporate wellness plays such an important factor in overall company longevity.

Why Workplace Wellness Is Important

When people are happy about their jobs they are more productive. So, how do you keep employees happy in a world where “The Great Resignation” is making national headlines?

Introduce benefits to your office that help retains employees.

If you’re not sure what those benefits look like, all you have to do is ask your employees what they’re looking for. Workplace wellness comes in many forms – including stress management programs. Not only do these benefits keep employees happy, but it keeps them healthy! A stronger mind-body connection unfolds and your staff becomes more efficient, focused, and willing to go above and beyond for their teammates.

While the benefits of workplace wellness programs are obvious, knowing the right way to implement them requires a unique approach to maintain “business as usual” during the crazy end-of-year operations. Each program brings a different perk to the office. The idea is to find the right one for your employees.

Reduce Tension With Chair Massage Therapy

Chair massage therapy is the perfect way to show gratitude for employees who sit all day. Also known as corporate massage, this stress-relieving program reduces tension in the back, neck, shoulders, head, arms, and hands. Your employees will instantly feel rejuvenated and ready to hone in on the next project. Body Techniques offers multiple onsite massage programs in addition to chair massage:

• Table massage therapy: Using a series of techniques, our practitioners apply rhythmic finger pressure, gentle rocking, stretching sequences and deep structural work to achieve a relaxed and balancing effect in the body.
• Reflexology: Our therapists apply gentle pressure to the reflex points, facilitating a free flow of energy that creates a state of balance and deep relaxation in your employees.

We believe in keeping things as easy as possible for our clients – which means we bring the massage directly to your workspace. Never worry about employees going offsite to take advantage of this 5-star perk. Think of it as a well-deserved mental break before getting back to the daily grind!

Build Team Chemistry Through Movement

Some of your employees may still be working from home, which can make the task of offering universal benefits even more challenging. Incorporating fitness classes into your benefits package can not only increase employee productivity but boost chemistry between departments entirely, no matter if they’re in the office or WFH!

The thing is when your employees trust each other the possibilities are endless. Communication is instantly strengthened and people become prideful in the work they deliver. Body Techniques offers virtual and in-person fitness classes for just about every workout you can think of.

• Bootcamp (basic and advanced levels)
• Zumba
• Pilates
• M.A.S.H. Bootcamp
• U-JAM Fitness

Consistent movement and exercise keep stress levels at bay all year long. When your employees look good, they feel good and come to work with a healthy mindset to conquer those daunting year-end projects.

Breathwork Sustains Sanity

In addition to workplace stress, your employees are also dealing with the anxiety that comes with seeing toxic family members, buying gifts, traveling, and all of the other holiday unpleasantries. Offering a yoga or meditation workshop equips employees with mental tools to logically process these kinds of things without becoming overwhelmed with stress and anxiety. While best results come from consistent practicing, even a one-time session can provide useful insight on how to keep the heart rate low with breathing exercises.

Use Acupuncture To Calm Nerves

For corporate settings that love alternative approaches to stress management, acupuncture is the ideal way to prevent burnout at work.

How Does Acupuncture Work?

During an acupuncture session, the central nervous system is stimulated. Our body releases endorphins, circulation improves, and our immune systems can get a boost along the way. Who couldn’t use a combination of all of these in the midst of potentially stressful holiday planning?

Virtual Wellness Programs Lower The Risk Of Exposure

Body Techniques practices a strict protocol around the safety and cleanliness of our workspaces. If you’re looking for a zero-risk wellness program in terms of germ exposure, virtual wellness is a great solution to keep employees engaged and safe. From a mindful 15-minute break to stretching and self-massage follow-along programs, our specialists design virtual wellness calendars customized to your organization’s specific goals! We’ve found that even though employees are not together in-person, they still bond over virtual platforms and feel safe while doing it.

Employers: Do Your Part To Reduce Stress During The Holidays

As the holiday season quickly approaches, keep in mind that employee retention is grounded in sound benefits that promote healthy work-life balance and stress levels. Don’t be afraid to ask your team directly what would make their lives easier as the year winds down. There are numerous ways to reduce the burden that comes with end-of-year business operations and holiday expectations as a whole. Exploring different workplace wellness benefits can show your staff you care about their wellbeing and give them the right outlets to channel any unwanted stress.

Customize Your Workplace Wellness Benefits Today

Thousands of businesses are already reaping the benefits of our stress management programs. During your consultation, one of our team members will help identify the best approach for your office setting, employee count, and underlying needs. Contact us today to learn more about the process and help your employees stress less this holiday season!