There are multiple benefits of meditating at work with simple and easy meditation techniques that don’t involve lying down on the floor! Simple office meditation techniques can help a lot in this aspect of relieving a tense state of mind.
- Reduce workplace stress
- Slows down the aging process
- Increases emotional stability
- Cultivates positive thinking
- Increases focus
- Helps sleep better
- Makes for a happier person overall
Remember that these meditating techniques / exercises can easily done during an average work day around your office. All you need is a quiet corner or a peaceful spot with your phone to use the timer.
Ps. Don’t forget to switch your phone to “silent”! 🙂
S.T.O.P
If you’re someone who struggles with anxiety then this exercise can help. As worrying thoughts keep creeping in, remember the word STOP. For our purposes, use it as an acronym.
S – Stop what you are doing.
T – Take 5 deep breaths.
O – Observe how you feel. Are you more relaxed yet?
P – Proceed.
LETTING GO
Find a quiet and private spot and set a timer for 2 minutes.
- Sit in a comfortable position and close your eyes.
- Try to ignore everything around you, and focus internally.
- Pay careful attention to your breaths.
- As you slowly breathe in, imagine that you’re inhaling only good things. As you breathe out, think of it as expelling negativity.
- Do this for at least 20-30 breaths or until your timer expires.
When you complete this meditation, you should feel more positive and have a renewed sense of calm. This 2-minute meditation is terrific for stress reduction!
OBSERVER
When you’re in a stressful situation and feel like you’re about to lose your cool, give yourself a quick escape. Imagine that you’re watching yourself as a character in a movie. Watch the situation as an observer. How would you want the character to react?
By approaching a tense situation in this way and offering yourself a few moments to gain perspective, it’s likely you will respond better than you would have if you’d reacted impulsively. (source: online)
LABELS
This exercise helps transition your thoughts from emotions to logic, which can improve how you react to situations. It’s an excellent meditation when something has made you angry or upset. Instead of trying to avoid your feelings, face them head-on. However, rather than dwelling on the emotions, name them.
As you process your responses, try to find the perfect word for it. Are you disappointed? Furious? Hurt? Confused? As you label the emotions, think logically about a reaction that matches those words. When you feel more in control, proceed with the task at hand. (source: online)
INTENSE FOCUS
If you need to take a break, but can’t leave the office, try this work meditation!
- Pick any object in the room. If you can, try to find something you can touch or hold. It doesn’t matter what it is.
- Devote all of your attention to the item you’ve chosen. Try to absorb all of its details. What color is it? Is there a pattern? Words? Look at the object as if you’re memorizing everything about it for a test.
- As you grasp or touch the object, focus on how it feels. Is it smooth or bumpy? Cold or warm? Rounded or with corners?
- Perform this conscious observation for at least 5 minutes.
When time is up, take note of your thoughts and emotions. Were you able to escape for a short time? How do you feel now? (source: online)
POSITIVE STEPS
If you have trouble sitting still or just need to get away for a short time, take a walk.
- Take 20 steps, then stop and look around. What do you see? Are there any trees? Flowers? Try to find at least one beautiful thing around you, even if it’s the color of the sky or a puffy cloud.
- Take another 20 steps. What do you hear? Are birds chirping? Can you hear laughter? Perhaps you can hear the whir of a motor or buzz of a motor. Again, try to find something positive that you can focus on for a minute.
- Move ahead 20 steps again. What can you smell? Engage your senses. With each stop, try to focus on something that makes you feel happy or at peace.
Repeat this process, paying careful attention to what you experience and how it makes you feel. Try to do this walking meditation at least once a week, if you can.
GRATITUDE
This exercise can be done at work, but it’s a wonderful meditation you can do anywhere. We can never focus too much on gratitude.
Set a timer for 5-7 minutes. Sit comfortably, relax, and try to keep your eyes closed if you can.
Begin to think of things you’re thankful for. Anything is fair game! There’s no one to judge you. You might start with a delicious apple you had as a snack or the adorable cat waiting for you at home. What about that soft blanket on your sofa that you pull over yourself as you zone out with a movie?
As you finish this meditation, you may find yourself smiling. That’s the idea! You have so much to be grateful for. When you realize what really matters, nothing at work can get you down. (source: online)
SWEET 16
This exercise is simple and effective. It can be done anywhere you can find some privacy. All you need to do is breathe.
To begin, inhale through your nose as you count to four. Hold the breath as you count to four again. Then, exhale for a count of four and rest, without inhaling again, for a final count of four.
Even performing this “Sweet 16” meditation once can help, or you can repeat it as many times as you find necessary to feel positive effects. (source: online)
