How to Meditate in the Workplace

Try to find a quiet spot where you won't be interrupted.

More companies are trending toward a less restrictive corporate work environment because they are finding that employees are happier and work better when they have a sense of freedom, fulfillment and well-being at work. One way of accomplishing this is for employees to make meditation a regular part of their workday. Through meditation, employees can take a moment to relax and breath their stresses away. Meditation sessions can be completed in a matter of minutes, and employees can walk away feeling invigorated and ready to tackle new obstacles.

Instructions

1. Find a quiet place where you can be comfortable and not be interrupted. Try loosening any tight clothing and silencing your phone. It may also help to set a serene atmosphere by playing relaxing music or dimming the lights in the room.

2. Choose the position that's most comfortable for you, and either sit or lay down. For many working professionals, they find closing the door to their office and mediating in their desk chair to be sufficient. Others, that are lucky enough to have access to a couch, may prefer to lay back and take a few moments for themselves.

3. Close your eyes and try to relax by taking a deep breath. Calm your mind by trying to push away any thoughts that surface. Refrain from thinking about deadlines, quotas and anything else that's on your mind. The idea is to try to think of nothing and push all thoughts away.

4. Become aware of your breathing. Do this by focusing your attention on the flow of air going slowly in and out of your lungs. Breathing is considered a life force and focusing on it helps relax both the mind and the body.

5. Take another deep breath and focus your attention on the air flow going down through your chest and deep into your abdomen. By following the flow of oxygen though your body, you'll enter into an even more relaxed state.

6. Continue breathing and feel the rise and fall of your abdomen and you inhale and exhale with each breath until you feel you've reached a relaxed state. You'll know you're relaxed when you feel the stress leave your body and your mind is clear and uninterrupted by random thoughts. For many, reaching this state takes practice.

7. Inhale again and then silently say a word such as ãoneä as you exhale. Repeat this pattern for a minimum of 5 minutes. Ideally, you'd like to work your way up to being able to do this for 10 to 20 minutes each day. When finished, you should feel refreshed and invigorated.

References

• Simma Lieberman Associates: Meditate Stress Away
• Management-Issues: Meditation in the Workplace
• Medimanage.com: 8 Effective Ways to Meditate at the Workplace