A Quick Guide to Meditation in the Workplace

Meditation can take on many different forms. For many years, meditation was often referred to as what Buddhist monks would sit and do all day. Lots of people shied away from meditation because they thought it was some sort of witchcraft or “hoo-doo” that only weird people participated in.

In reality, meditation can be range from being something extremely simple to something time-consuming. It really is up to you. Meditation is quite simply the process of getting your mind still and quiet, which results in you being in a more relaxed and peaceful state of mind.

Another common misconception about meditation is that you have to be at home to meditate and that it requires an elaborate setup. This is not true. You can meditate anywhere, any time.

Meditating at work is totally doable. For those working in stressful environments, meditation can actually make you much more productive at work and enjoy work even more. Here’s a quick guide to ways you can meditate at work.

Find a quiet place to sit outside for 10-15 minutes (during your breaks). Break time is the perfect time for meditating. Find a nice, quiet spot somewhere, whether indoors or outside, to sit. Practice being still and quiet. An easy way to do this is to sit in your special spot, close your eyes, and push every thought out of your mind. Sit in this quiet state through your break.

Practice controlled breathing techniques. This is an essential practice of meditation. With your eyes closed and all thoughts pushed aside, breathe in deeply through your nose. Then exhale slowly through your mouth. Repeat several times, until you feel your pulse slowing. Controlled breathing will help you get back in control when you feel stressed out.

Harness your thoughts. Again, your mind is at the core of meditation. You must be able to completely and totally harness your thoughts. This means pushing away every thought that is in your mind at the moment. One easy way to do this is to imagine yourself blowing away thoughts (like you’re blowing bubbles) as they enter your mind.

BONUS TIPS

If you have a job that allows you to listen to music while you work, purchase a couple of CDs that contain peaceful music. Play them softly in the background while you work. Another great item to have on hand is a small desktop fountain with running water. You can find these almost anywhere today. There are many desktop Zen gardens available as well. Surround your workplace with things that induce a feeling of peace and calm.