Meditation can be a complex, yet scary place for those who have never done it before. However, many people do meditate on a daily basis, and they’re not always sitting in the middle of nature chanting, either. In fact, there are many forms of resting the mind that most people have no clue qualify as meditation. For those who do meditate, they can tell you all about the amazing benefits.
Maybe you should join them.
First, understand that meditation is simply the act of calming the mind and relaxing brainwaves as a way to de-stress. Yes, many use it for prayer and religious purposes, but that is not the heart of what meditation actually is. When you clear the mind, you remove any exhaustive mental energy that comes from thinking too much. Thinking can cause stress, and we all know how stress can alter an entire body and mood.
If your work environment is stressful, this can also affect your work performance and demeanor, which can change your entire employment outlook. There are no real rules for meditating, despite many books and websites offering insight on how to do it effectively. However, science has agreed that even ten minutes a day of meditation can change your life.
There are many ways to incorporate those ten minutes of meditation into your day. Perhaps you wake up ten minutes earlier and do some deep breathing techniques or just calmly lay in bed with your eyes closed and your mind cleared. Maybe that same process can happen ten minutes before you head to bed. They can even be done if you take mass transit to work. Or, you can add those ten minutes into your workday—during a lunch break, taking a quick walk, or even allotting ten minutes at your desk to listen to a meditation podcast or guided imagery. The benefits of meditation can be great for your job, especially incorporating those minutes into your day. When your work environment becomes increasingly stressful, taking a moment to meditate can change how you make decisions at work, handle work-related news, creatively work, and interact with coworkers. Here are some tips for meditating while at work:
Desktop Meditation
Sit in your office chair facing a wall of your office or cubicle (in a direction away from your computer). Set your phone alarm for ten minutes, but put your ringer to “Do Not Disturb.” Turn off your office phone for those ten minutes (if you can). Sit upright in your chair, but make sure you’re comfortable. Close your eyes, and inhale through your nose, holding the air for a moment, and exhaling through your mouth. Clear your mind of thoughts and focus on your breathing pattern. You may not get a full ten minutes to start, and that’s okay. Even five minutes can make you a healthier, happier person.
Walking Meditation
Clearly, this form of meditation cannot be done with your eyes closed. However, a walking meditation works through observing but letting thoughts pass you by. If your office has an accessible outdoor area, take a walk. Don’t speak, listen to music if you’d like. Observe nature, the people walking by, sights you may notice. Do not go into depth thinking about anything you see; just let it hit your eyes and continue to pass you by. You can try this within your office if there’s ample room for walking without too much interaction. Maybe walk through a different department with your headphones on so you aren’t speaking about your work duties with coworkers.
Car Meditation
It is not recommended to meditate while driving, as the relaxing of the mind can affect mobility. However, if you drive to work, sitting in your car for ten minutes to meditate can provide a safe, quiet space where you won’t be bothered. Simply sit in your seat of your car and practice deep breathing, or put your headphones on and complete a short meditation podcast. Then return to work.
These are just a few examples of how to meditate while on the job, yet the benefits are priceless. You may want more than ten minutes a day, and that’s great! Break up the meditations into 10-minute increments, then see how much better you will feel.