Your boss keeps texting. Your driver ran the company truck into a fence. You need some time to regroup and move ahead without stressing over the day’s craziness. Meditation is just what you need to settle into a better day at work.
Why Meditate?
You may not even realize how overwhelmed you’re feeling at work until one day, you have words with a co-worker or your boss. Meditation helps you reduce your anxiety levels. It can improve your memory.
After a 2016 study, the University of Washington concluded, “However, the meditation group reported lower levels of stress and showed better memory for the tasks they had performed; they also switched tasks less often and remained focused on tasks longer.”
Try these meditation ideas for your workplace.
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Breathing
Deep breathing has been used for years to bring focus and reduce anxiety levels.
Use these steps from Dr. Andrew Weil:
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale through your nose to a mental count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth making a whoosh sound to a count of 8.
- This is one breath! Repeat 3 more times.
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Walk
You can gain energy and concentration from a quick walk outside in nature. Focus on each step you take around the park or the block.
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Mantra
Choose a word that has a specific meaning to you or a syllable. Close your eyes and repeat the word silently or out loud to calm your active mind.
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Visualization
Find your favorite comfortable position. Steady your breath. Close your eyes and visualize a place where you feel calm. Add your five senses. Can you see colors? Do you smell fresh cut grass? Do you hear a waterfall? Visualize anxiety leaving your body. Feel positive thoughts enter your mind.
