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A Quick Guide to Meditation in the Workplace - Meditate at Work

Updated on July 19, 2021
Hope Wilbanks profile image

Hope is a B2B and B2C content writer, specializing in website content relevant to personal and professional growth and development.

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.

Office meditation
Office meditation | Source

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.


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.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2008 Hope Wilbanks


Submit a Comment
  • profile image

    beginners meditation 

    11 years ago

    A quick meditation break at work can go a long way in stressful moments... you can always retreat to the loo in worse case scenarios or if there is no space for meditation!

  • profile image

    Durga Ma 

    11 years ago

    It's good to let people know that meditation is doable for everyone and that it can be done anywhere. Nice article.

  • Hope Wilbanks profile imageAUTHOR

    Hope Wilbanks 

    11 years ago from Virginia

    Thanks Greenheart. A happy new year to you, too!

  • Greenheart profile image


    11 years ago from Cambridge

    Thanks for your hub.

    You have given us useful information

    I will try some of this soon.

    Happy new year.


  • midnightbliss profile image

    Haydee Anderson 

    12 years ago from Hermosa Beach

    meditation is really a great way to relieve yourself from stress. listening to meditation music also helps me have better sleep.

  • Sonia Gallagher profile image

    Sonia Gallagher 

    12 years ago from South Florida, USA


    This is a great hub and a really good way to get the benefits of meditation to busy professionals. There are too many benefits to be gained from practicing meditation for just 10 minutes a day for people not to know about it. You can see that Americans are becoming more and more welcoming of meditation though with the popularity it has achieved through David Lynch's foundation, the reunion of Ringo Starr and Paul McCartney in support of the TM foundation and several other celebrities that are open to the media about their meditation practices.

  • Hope Wilbanks profile imageAUTHOR

    Hope Wilbanks 

    12 years ago from Virginia

    Thank you, Profmaggy! Much appreciated!

  • Profmaggy profile image


    12 years ago from Boston MA

    Lovely writing and I'm glad you're sharing what you know about meditation.

  • Hope Wilbanks profile imageAUTHOR

    Hope Wilbanks 

    13 years ago from Virginia

    Thanks Angela!

  • Angela Harris profile image

    Angela Harris 

    13 years ago from Around the USA

    Great idea for the stressful workplace!

  • cgull8m profile image


    13 years ago from North Carolina

    Meditation is really effective, I try to do them regularly, it has helped me a variety of ways. It helps reduce stress, headaches, body aches, fevers and colds. I do 10 minutes a day.


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