Meditation at Work: How to do it
It may seem easier said than done. It can be difficult to find calm spaces in your workplace, especially with so many things to do. How do you disconnect from the constant distractions in your life? How can you tell your boss you need to take some time for this?
Meditation at work can be much simpler and more manageable than you might imagine. If you have a quiet space, you can find one. There are other methods that you can use to meditate at your desk. If you’re too busy, you don’t need to be completely disconnected from the world around. You can focus on your breathing and focus for additional benefits. Depending on how, where, and when you meditate at work, you don’t need to tell anyone. It might be a good idea, however, to talk about the topic with your superiors.
This guide will give you a few more details about each of these ideas. Hopefully, this guide will inspire you to begin your meditation practice at work. Although you may need to start small, you might end up with some great ideas. Let’s start by finding the right space.
Are you able to find a suitable outdoor space for meditation at work?
A great place to meditate is an outdoor space. Even if it’s only for a few minutes. You can disconnect from the confines of the office by the dramatic changes in the scene. To see the fresh air, you have to physically remove yourself from the office. Inhale the fresh air deeply for 7 seconds. Hold it for 4 and then exhale for 8. Continue this process and you can now focus on your senses. Is there anything you can smell? Is there a flower nearby? Take a cup of tea or water with you. Your weight will be felt on the seat. Listen to the sounds of nature.
Do you have a spare or break room that allows you to meditate?
For those 10 minutes, if an outdoor space is not possible, you can head to a breakroom or an unoccupied conference room. Although it might not offer the same scene, it allows you to get away from all the deadlines and messages. As you sit in one the chairs, you can do the same mindfulness and breathing exercises. A cushion can be brought along to help you sit down on the ground and improve your posture.
Your car is another creative and private space. You can stop at the office if you drive to work, and take a break. Or you can go to your car during lunch to meditate in a private area.
It is not necessary to try to clear your mind in order to achieve successful mediation. If you don’t succeed, this will only lead to frustration. Instead, choose something to concentrate on. You could focus on the rhythmic ticking or hum of an AC unit. Or your own breath. If you get distracted by other thoughts, focus on this and let your mind drift back to it. If you do get distracted, don’t be discouraged. Mediation is a skill that you can never master. Only you can have the session that’s right for you in your current state of mind.
Do you have the ability to meditate at your desk?
You might find it difficult to find somewhere quiet to meditate at work. If you’re in a traditional cubicle, this might be easier than if there are no other people looking at you. You can take a moment and minimize all the apps on your screen. Let your muscles relax, then sit straight up in your chair and start your breathing. It’s fine if you can close your eyes. It might not work for you. Find what works for your lifestyle and start practicing it every day. When learning to meditate at work, practice makes perfect.
What can you do to maintain focus and breathe when your eyes are closed?
It’s okay to not be able to close your eyes for 10 minutes at your desk. It is not acceptable for colleagues to interrupt your work and ask you what you are doing. Supervisors shouldn’t think you’re asleep. You can still meditate by keeping your eyes open. For a second, forget about the documents and emails. Instead, you can focus on your screensaver or the “black mirror” of your monitor. This is a great blank space that can help you to get in the right mindset. You might also find other screensavers helpful, such as a flickering candle, or a ball moving from one side to the next.
Are there any audio guides or apps that you prefer to use?
Distractions from others can be a major problem when you meditate at your desk. One colleague might be constantly talking on the phone with another person. You might also have a colleague to your left who is addicted to social media and plays too many viral videos. There are also copiers, printers, and general office buzz. You can solve this problem by choosing the best meditation apps and adding earbuds. For those who are new to meditation and need help finding their rhythm, guided meditations can be a great tool. These sessions are great for those who have difficulty concentrating or need to hear positive affirmations.
Is it possible for you to meditate in secret at work?
It is possible to meditate in secret at work, but it can be difficult. With your earbuds plugged in at your desk, you could create a secret system where no one knows. You might find it a bit more difficult to sneak into the outdoor area or break room each day. This raises a larger question. This is why you would want to keep it a secret. Do you worry that others will have fun with it, make it difficult and ruin your experience? Are you worried that other people will make it difficult for you?
You could form a meditation group with your colleagues.
If you’re happy to share the experience with others, don’t hesitate to ask your coworkers about meditation breaks. It may surprise you to find out how many people do the practice at home, or are curious about learning more. Some may agree to this practice as a way of stopping working. You may find other like-minded people who can help you make your office a more positive place. It may be possible to talk about the reasons you meditate at work. This can help increase awareness about mental health problems or problems at work.
