June 12, 2024


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Easy-To-Do Techniques of Meditation at Work

meditation at work

Juggling between work and meditation could be a hard task. However, what if you can compile them? Wouldn’t your life become easier? Well, if that is so, you can practice meditation at work. You must be thinking that meditation requires solitude and a peaceful surrounding. Well, that’s true. However, many meditation types require just your attention and focus.

In that case, make sure you go through the following types of meditation techniques to do at work. They are easy to do and effective to get some rest from the tiring routine at work.

Tips to Do Meditation at Work

Before you jump further, here are a few tips to ensure your meditation session is perfect and a rejuvenating experience.

  • Dedicate breaks at your work to practice meditation at work.
  • Prepare the place beforehand to practice meditation.
  • Remove distractions as much as possible.
  • If possible, do not practice meditation after lunch. You might end up falling asleep.

Best Ways to Practice Meditation at Work

Body Awareness

Relaxing your mind and body in a tense situation could have major positive changes on your overall health. So, practicing Body Awareness meditation practice can help you relax and rejuvenate.

You can practice this either sitting or standing. Make sure you close your eyes while practicing this technique. Place your hands closer to your body while scanning your body.

Breathing naturally is going to relax and remove tension from your body and mind. Hence, you end up feeling calm and composed.

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So Hum Mantra

Chanting mantras is one of the effective techniques to become aware of the present moment. So Ham mantra is practiced along with deep breathing practices. You can also practice this while sitting.

Slowly chant So Ham mantra to yourself while syncing it with your breath. The word So should be synced with inhaling, whereas, Hum should come with exhaling.

Do not forget to align the mantra with breathing. Moreover, never rush the practice rather you should let it flow naturally.

4-7-8 Breathing

Do you get anxious before an important meeting or conference? If so, the 4-7-8 breathing technique will come in handy. This is an easy and simple way to practice meditation at work.

Breath in for 4 seconds while pressing your tongue to the roof of your mouth. Hold your breath for at least 7 seconds. Make sure your mouth is closed. Breathe out for 8 seconds until you are completely out of breath.

Repeat the cycle of this breathing technique to calm and relax. You can level up the practice over time by increasing the time frame of this yoga meditation for sleep technique.

Mindfulness Eating

Have you ever thought about utilizing lunchtime to practice meditation at work? If not, you should. It further ensures that anything you eat is absorbed by your body.

Rather than taking big bites, you should eat slow and mindfully. For this, you might need to stop yourself from indulging in unnecessary talks. This also helps you lower the quantity of food you eat.

Bring all your attention to your plate when you are eating. It prepares your brain to signal your stomach to release digestive juices for better digestion.

Walking Meditation

What should you do right after having lunch? Well, the best thing you can do to practice meditation at work is to go for a walk. That’s right. However, instead of talking non-stop, you should head for a walk alone.

Be aware of whatever you come across on your walk. This is one of the most effective techniques to gather your consciousness into a single moment.

Observe the surrounding, the sky, trees, or birds. Spending time in nature heals your body’s cycles that release your mental tension. In short, you become mentally and physically healthy.

In a Nutshell

To earn a living, you need to work. However, that does not mean you need to sacrifice your mental and physical health. Rather, you can inculcate meditation and other yogic techniques into your work routine. This is good not just for you.

Rather, it could have a positive influence on your companions. Therefore, practice meditation at work consistently if you want to get the most out of it. If possible, you should join a Bikram yoga or Hatha yoga practice. This help you become physically active that boosts your meditation practice. Over time, you become relaxed and calm even under tense situations.

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