Self Improvement

How To Meditate At Work | Meditation for Beginners

Meditation can be done anywhere. You can do it at home, in the park, during commutes, and even at work. It doesn’t take a dime of equipment, place, or time, it’s something you can think of doing during your break or every interval of your time.

In this post, we are going to explain how to meditate at work whether or not you have a meditation area at work. With that, you will be given pointers on how you can do it inconspicuously even if your workplace doesn’t have a place to meditate as well.

Let’s get started with our topic on how to meditate at work.

Is Meditating At Work Effective?

A lot of companies including Google openly promote meditation and have meditation areas in their workplaces.

In fact, former Google Software Engineer Chade-Meng Tan started a meditation program in the company. Ever since then Google encouraged its employees to meditate.

According to a study carried out by Harvard Medical School, medication contributes to ‘changes in brain regions of learning and working memory capacity.

Given the data driven research, and school of thought by folks, it’s quite safe to say habituating medication at work can bring a lot of mental and even physical benefits which impact your better work performance in your workplace. It’s certainly worth doing.

What Are The Benefits Of Meditation At Work

As the rule of thumb, it’s said that regular meditation at work can bring these positive effects.

  • Better Work Performance: Less distracted and more focused on work by increasing self-awareness, concentration power, and self-confidence
  • Better Creativity: Reaching mindfulness that leads to thinking outside the box
  • Increased Patience and Tolerance: Stress controllable by the improved stress management
  • Better Overall Moods: Staying satisfied, grateful, fulfilled, and positive which also impacts building better relationships with people or colleagues

How To Meditate At Work When There Is No Meditation Room

It’s a clear boon if you have a place to meditate even at work. But speaking more down to earth, the chances are that you maybe not. (sadly..)

That said, this wouldn’t let yourself down. Medication can be done anywhere if you have a little tiny spot to sit. That’s literally all you need.

Here are some tips that may work out if your workplace does not have a designated meditation area:

  • Meditate at your desk or break room.
  • Practice Mindful Eating.
  • Practice Mindful Walking.

Later on, just below, we will go deeper with these in more actionable detail.

How To Meditate At Work When You Have A Meditation Room

If you have a meditation room(s) in your workplace, you are in luck! Make sure to adhere to all the rules given in the meditation area, so you wouldn’t interfere with your colleagues’ golden time of the mindflow.

There may be a schedule of meditation sessions where you can join a group meditation. It can be another fun when you’re a little bit bored of doing it yourself. Needless to say, if the one(s) you are meditating with is whom you feel most comfortable with, it can motivate you more to have a regular meditation (habituating) without giving up halfway.

How To Meditate At Work – Follow The Steps

If meditation programs are in place at your workplace with resources (instructors or groups) teaching you to meditate, you are just in the perfect condition to capitalize on that.

Unfortunately, on the other hand when you don’t have anybody to help you out to learn, you don’t have to worry. It’s just pretty easy to carry on. (with this guide 🙂 )

In addition, mobile apps come in handy as well. There are pretty good mobile medication apps on Apple App Store or Google Play Store. Just try some downloaded on your phone and get help in addition to this guide if needed.

1. Meditating At Your Desk or in a Break Room

Meditating At Your Desk or in a Break Room - take deep breath, inhale and exhale slowly.

It’s fairly simple to do and get the hang of the best practice of it. Recommendable, do this as often as you can whenever you have time. It only needs 3 minutes of your time (per cycle) and a single seat that you feel comfortable on.

Moreover, you can do this even while standing up. Such as while you’re in the elevator or waiting in line. Just capitalize on whenever you are good to go.

– Sit down in your chair or the most comfy one around you.

– Gently, close your eyes.

– Slowly, start inhaling from your ‘nose’ and take a ‘deep breath’. Hold on the breath for about 3 seconds before exhaling.

– Exhale your breath as slowly as possible. (for about 3 seconds)

– Concentrate on each breath as you inhale and exhale. Try not to change the way you breathe, keep it in a consistent pattern.

– If you are distracted halfway, gently go back to where you were off and keep it on.

– Keep going on deep breathing 10 times per course

2. Practice Mindful Eating

Mindful eating as a practice of medication you can do anywhere at home or at work

This is a kind of meditation that you can practice when you’re eating. Perhaps when you are eating alone with nobody around distracting you would be the best time to go on with this method.

However, if you need more fun with all the people joining this Mindful Eating meditation, there is no harm to invite them to the journey of mindflow. It will definitely not only be a good meditation for them but also a memorable time all for you people.

– Start with noticing how the food looks like. What are the colors and shapes you can see? If you have tried the food before, notice if there is something new that you haven’t noticed before. Is there something different about how this food was prepared this time? Notice any minute differences from the last time you ate this food.

– Now, notice how it smells. Notice the smells of the different ingredients if you can. If this is something you have eaten before, check if you notice something you haven’t smelled before. How does it make your nostrils feel when you smell the food?

– Finally, take a bite and feel the taste. Take your time just feeling the food in your mindfulness. What are the different tastes you can sense? Is it salty, sour, sweet, spicy, or even bitter? The combination of tastes? What’s the texture of the food? What sounds are you hearing when you chew your food? Take your time chewing the food and noticing the tastes, textures, and every element you can ever notice. If you’ve eaten this food before, is there anything new you’re discovering right now that you haven’t before?

3. Practice Mindful Walking

Mindful Walking is a great way to medicate. This can be easily done and practiced even at work.

You can do this while walking in a long hall, in a park, in your work campus, or anywhere you can spare time walking for at least 10 minutes.

– Start walking at a normal steady pace.

– As you walk, notice the sensations in your feet, legs, and knees. Do this for a couple of minutes.

– Now, extend your awareness of how your arms swing and how the whole body feels as you walk. Do this for several minutes.

– Now, extend your awareness further to the people and things you see, the sounds you hear, and the things you can smell. Do this for a couple of minutes.

– Practice this as often as you can.

– If you’re able to get other people to join you that would be better.

You Can Meditate At Work

Meditation at work can be done anytime. What just matters would be your will. Be creative and experiment and see what gives you the results you want.

You can modify the steps described in this article and even come up with your own that fits you the best. As long as it works for you, it’s all that matters.

If you don’t have a meditation program and designated meditation areas in your workplace, you may want to talk to your company about possibly getting a program started or setting up meditation areas that this practice can be beneficial to all of them.

Even if your voice isn’t heard, don’t be down. Because meditating at work is something you can carry out right away.

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