Meditate At Work: Simple Techniques

Meditation is a powerful tool that can help improve your mental clarity, focus, and productivity at work. It's a simple practice that requires no equipment and can be easily integrated into your workday, providing numerous benefits such as stress reduction, improved focus, and enhanced emotional balance.

The two most common types of meditation are concentrative meditation, which involves tuning out distractions and focusing on a single object, and mindfulness meditation, which emphasizes being present in the moment and observing thoughts without judgment.

To get started with meditation at work, find a comfortable and quiet place, whether it's your desk, an empty conference room, or even your car. You can also try walking meditations outdoors if that's more practical. Set aside a few minutes, take a comfortable seat, and focus on your breath. Count your breaths or simply observe the sensation of inhaling and exhaling. When your mind wanders, gently bring your attention back to your breath.

With regular practice, you'll find it easier to focus and you'll be able to meditate for longer periods. Start with short sessions and gradually increase the duration. Remember, there's no pressure to be perfect, and it's okay if your mind wanders. The key is to be kind to yourself and keep practicing.

Finding a quiet place to meditate at work

Firstly, consider your office or workplace environment. Are there any quiet spaces you can utilise? An empty conference room or a windowless office can be a great option. If space is limited, you could even try your car! The key is to find a place where you can be alone with minimal distractions.

If your workplace has a nearby park, this could be an ideal setting for your meditation practice. Being in nature can enhance your meditation experience and provide a peaceful atmosphere.

If you work in a busy office, finding a quiet place might seem challenging. In that case, consider stepping outside for a walking meditation. Walking meditations can help you create a short, beneficial break in your workday, and you can easily find a quiet spot to focus on your practice.

Remember, the goal is to find a place where you can be comfortable and undisturbed. With a little creativity, you can find the perfect quiet place to meditate at work.

Using a meditation app for a quick break

Here's how you can use a meditation app for a quick break at work:

• Find a quiet place: Look for a quiet space with minimal distractions. This could be an empty conference room, a windowless office, a nearby park, or even your car.
• Block out distractions: Close email apps and turn off digital notifications. While it may be challenging to step away from work, remember that taking a short break to meditate will improve your focus and productivity in the long run.
• Choose a meditation app: Download a few free meditation apps to try them out and see which one suits you best. Headspace and Insight Timer are two popular options recommended by experts.
• Set a timer: Most apps will have guided meditations of varying lengths. Start with a short meditation of 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice.
• Get comfortable: Sit or lie down in a comfortable position. You can stay at your desk if your chair is supportive, or find a quiet room where you can sit on the floor or lie down.
• Follow the app's guidance: Open the app and follow the instructions provided by the guided meditation. Focus on your breath, and if your mind wanders, gently bring your attention back to your breath.
• Be consistent: Try to make meditation a regular part of your workday. Consistency is key to reaping the full benefits of meditation. Schedule your meditation breaks at the same time each day, and gradually increase the duration as you progress.

Using a meditation app is an excellent way to bring mindfulness into your workday and improve your overall well-being. Remember that meditation is a simple practice that requires no special equipment or training. By taking a few minutes to focus on your breath and quiet your mind, you can reduce stress, improve focus, and enhance your productivity at work.

Counting your breaths for five minutes

Getting Started

To begin, find a place to sit that feels calm and quiet to you. This could be anywhere, from your desk chair to an empty conference room, a windowless office, or even your car. The key is to be comfortable and ensure your spine is in a neutral position—not bent or twisted.

Settling In

Close your eyes and take a few deep breaths, inhaling through your nostrils and exhaling through your mouth. With each breath, allow your body to relax and settle into your meditation posture. Notice the weight and shape of your body and the sensations it experiences, such as touch or connection with the floor or chair.

Tuning into Your Breath

Now, bring your attention to your breath. Notice the subtle movements of the breath in your body. Where do you feel it most? Is it in your abdomen, chest, throat, or nostrils? Observe the beginning, duration, and end of each out-breath, the pause at the end, and the natural flow of the next in-breath.

Counting Your Breaths

Start to silently count your out-breaths, saying "one" with the first breath out, then allowing the next in-breath to happen by itself. Continue with "two" on the next out-breath, and so on until you reach "ten." If you get distracted and lose count, simply start back at "one" again.

Being Kind to Your Wandering Mind

You may find that your mind wanders off, and that's okay! It can be surprising how challenging it is to count to ten without your mind wandering. The purpose of this meditation is not to count perfectly but to develop your ability to gently bring your focus back to the breath whenever your mind wanders. So, be kind to yourself, and don't get upset if you don't "get it right."

Ending the Meditation

After five minutes, gently open your eyes and take a moment to notice your body, your surroundings, and any sounds in the environment. Notice how your body feels, and observe any thoughts and emotions that arise.

Focusing on sensations and sounds

Choose a target for your focus

You can focus on your breath, which is the typical entry point to any meditation practice. Tune into the rhythm of your breath—feel the cool air as you inhale, and the warm air as you exhale. You can also focus on physical sensations in your body, such as the support of the chair or cushion beneath you, the air on your skin, or the beating of your heart.

Get into a comfortable position

Sit upright, either on the edge of your chair with your feet on the floor, or on the ground with a cushion or block so that your thighs are relaxed and your spine is straight.

Relax your body

Loosen your shoulders and breathe from your belly. Cross your legs if that's more comfortable for you, as long as you can fully relax without falling asleep.

Turn your attention to your chosen target

Zero in on the sensations, including the sound, smell, sight, and details of your focal point. If you are focusing on your breath, pay attention to the sensations you experience as you inhale and exhale.

Calm your inner voice

If your internal monologue starts to analyse your target or begins to rehash stressful situations, gently turn your attention back to your chosen target and the sensations it provides.

Don't worry about failure

If you find your mind wandering, don't be hard on yourself. Congratulate yourself for noticing, and return to the present moment and the sensations you're experiencing.

Tips:

• Give it time—meditation takes practice, and expecting perfection can create more stress.
• Start with shorter sessions—five minutes is perfect for beginners. Work your way up to longer sessions over time.
• Try other types of meditation if this one doesn't work for you.
• Choose the best time—many people meditate in the morning to stay calm throughout the day, or after work to unwind and refocus on family and home.

Remember that meditation is about catching yourself drifting off and then gently guiding your thoughts back to a focal point. With practice, your ability to bring your mind back into focus will become stronger.

Practising mindful eating during lunch

Understand Mindful Eating

Mindful eating is about being fully attentive to your food, your feelings, your hunger cues, and your satiety cues. It involves engaging all your senses and acknowledging your responses, feelings, and physical cues like hunger or fullness. It is not about following a diet or restricting your food intake. Instead, it is about nurturing a more intimate and conscious relationship with what you eat.

Slow Down and Savour Your Food

One of the best ways to practice mindful eating is to slow down. Take time to sit down and eat without distractions. Chew each bite thoroughly and put your utensils down between bites. This helps your body catch up with your brain, allowing you to recognize when you are full and preventing overeating.

Know Your Hunger Cues

Before you eat, pause and check in with your body. Ask yourself if you are physically hungry or if you are eating due to emotional triggers such as stress, sadness, or boredom. By tuning into your body's signals, you can make more mindful choices about when and how much to eat.

Create a Mindful Environment

Eat with others at set times and places. Eating with others can help you slow down, enjoy your food more, and prevent mindless snacking throughout the day. Create a mindful kitchen by organizing and caring for your space to encourage healthy eating habits. Keep healthy foods easily accessible and visible.

Connect with Your Food

Take time to appreciate the journey of your food from farm to table. Consider the people involved in growing, harvesting, and preparing the ingredients. Reflect on the cultural traditions and recipes that brought this food to your plate. This practice can foster gratitude and a deeper connection to your food.

Be Present and Avoid Distractions

Avoid multitasking while eating. Put away distractions like phones or screens and pay attention to your food. Savour each bite and check in with your body after each bite to gauge your fullness. This helps you stay present and mindful during your meal.

Frequently asked questions