Meditation Tips At Work

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Meditation Tips At Work

Studies have shown that when offices incorporate meditation into their workers’ schedules, staff shows major improvements in productivity, efficiency, and general mood.Meditation not only refreshes and rejuvenates the mind, it also relaxes you without making you sleepy.

A short break for meditation may be just the thing you need to get through a stressful, busy workday.

Benefits of Meditation in the Workplace:

  •  Enhanced creativity
  • More on-the-job efficiency, with less mistakes
  • Improved concentration and endurance
  • More positive office atmosphere
  • Increased interpersonal harmony and cooperation
  • Increased productivity

Meditation Tips for the Workplace:

  1. Find a quiet spot at work (if possible). Once you’re comfortably seated, draw your attention to your breathing. Notice the air going into your nostrils and out of your mouth. Your stomach should rise as you inhale. Pull your navel in as you exhale.
  2. If your mind wanders, try using a simple phrase or mantra to help you focus. Take a long, deep breath and on the exhale, say the word or phrase. Repeat for a minute or two.
  3. Close your eyes for a few minutes and meditate on the sounds in your office or outside. Try to listen without judging what you hear.
  4. Bring a book of short prayers or meditations to work. Read one passage every day. Meditate on that passage and how it relates to your work.
  5. Purchase or download a meditation-friendly screen-saver or desktop image. A few times a day, focus your attention on the image while breathing steadily.
  6. A mini Zen sandbox or garden can boost creativity while calming your mind. You can also find meditation kits at bookstores that include items like flameless candles, chimes and chanting tapes.
  7. Do a stream-of-consciousness exercise: Call up a blank screen and write whatever comes into your mind. Just get it out. You can then delete the entire page.
  8. Do a three-minute desk meditation:
  • Set your timer (on your cell phone or computer) for three minutes. 
  • Sit comfortably, with your back straight. Your feet should be planted on the floor, not crossed. Rest your hands lightly on your knees with palms facing up. 
  • Gently close your eyes and breathe deeply, inhaling through your nose, deep into your lungs, for a count of three. 
  • Hold the breath for three counts, then release through your mouth to a count of three. Count to three before inhaling again. 
  • Continue the exercise, inhaling for three, holding for three, exhaling for three, and holding the out breath for three seconds.
  • When the timer goes off, hold onto the feeling by taking three deep breaths through your nose and out through your mouth. Open your eyes.

One Step Further

Your meditation practice will be give you even more results if you combine it with breath work and yoga asanas. A practice that includes all three will help you perform better at work and in all areas of your life. For more information, see Related Tips & How-Tos.

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