How to bring meditation into the workplace

meditation at work

It’s a well-known fact that the workplace can be a source of stress and sickness. Instead of allowing the atmosphere and your growing to-do list take a toll on your health, try meditating throughout the day.

No matter how busy you are, making time for meditation and rest will have a positive effect on your motivation, productivity levels and your overall happiness. Studies suggest that taking just 15 minutes each day to practice meditation can help reduce stress and anxiety.

Drink water mindfully

Water is capable of calming, replenishing and grounding your mental state. Remember, the human body is over 60 per cent water – you need to stay hydrated to keep the body working! Schedule two minutes every hour to take a water break.

  1. Pour a glass of water and observe how it looks.
  2. Take a sip and hold it in your mouth. How does it feel?
  3. Swallow the water, feel the sensations in your throat.

Focus on your breath

Taking time out to focus on your breathing will bring about calmness and a sense of control. Put aside one minute to focus on breathing – do this five times a day.

  1. Every 90 minutes, set a timer for 60 seconds.
  2. Close your eyes, relax and inhale deeply.
  3. Exhale slowly and repeat.
  4. At the end of the minute, gradually bring your attention back to the room.

Practice loving-kindness meditation

Thinking positive thoughts about your loved ones can leave you feeling happy, grateful and hopeful. Studies show that the practice of loving-kindness meditation increases daily experiences of positive emotions and life satisfaction.

  1. Send a loved one a text on your lunch break.
  2. Hold positive thoughts for your family, friends and colleagues.
  3. Smile at colleagues and wish them an enjoyable evening.

Record moments of happiness

Taking a moment to consciously acknowledge happiness takes the focus off any negative experiences. One study found that people who journaled their positive experiences reported greater feelings of life satisfaction.

  1. When you find yourself feeling happy, proud of grateful, stop and acknowledge it.
  2. Say to yourself, “I am having a moment of joy!”
  3. Write the experience down in a happiness journal.

“Meditation isn’t about making something happen, it is about being present in the moments you have.”

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Ellen Hoggard

Written by Ellen Hoggard

Ellen is the Content Manager for Memiah and writer for Therapy Directory and Happiful magazine.

Written by Ellen Hoggard

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