meditations you can do at work

Meditations You Can Do At Work

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.

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