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Simple Ways To Meditate At Work

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Keeping some time aside just for meditation takes a lot of determination, practice, and scheduling. At times, you just want a bit of calm in your busy work life. So why not meditate right at your desk? Given here are a few simple ways in which you can meditate at your workplace every day without extra effort.

Extending your meditation practice to the workplace can be very advantageous. There are different kinds of meditation practices. But frankly, most of these don’t lend themselves to the workplace because they involve trying to separate yourself from any kind of external interactions. Approaches like chanting, visualization, and deep relaxation are great practices but are not at home in certain environments, particularly at work.

Which Practice Can Help?

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Mindfulness meditation is perfect for practicing in the workplace. This particular practice simply involves paying absolute attention to the present moment on purpose. This is a brilliant practice to follow at the workplace because many of us spend at least eight hours a day at work; this gives us that much more time to practice our attention skills.

In this article, I’ll give you five ways in which you can practice meditation while working. You won’t need to set aside a time or place just for meditating.

Five Ways To Meditate In The Workplace

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  1. As soon as you enter your office, sit at your desk for a minute or two and connect with your breath and physical sensations. This can be done with your eyes open or closed, as focusing on the present moment does not require you to keep your eyes closed like in other forms of meditation. Bring awareness to how you feel as you prepare to begin your work.
  2. Use your phone as a reminder to be in the present moment. When the phone rings, instead of rushing to answer it, let it ring three times. During this time, use those three rings as an opportunity to fully experience your breath as it is in that moment.
  3. When taking a food or drink break, use all five senses to completely experience the food and/or drink. This too can be done with your eyes open and at any speed. Keep a steady speed depending on the amount of time you have as you can focus on the present moment at any speed.
  4. During a conversation, make sure you give your complete attention while listening. We all have a tendency to think about our response while listening to others. This results in only a partial understanding of what is being said. Being fully present will enable you to be completely aware of the conversation. Not only the other person’s but your own words will also make more sense and you will become an excellent communicator.
  5. From time to time, make a point of stretching mindfully. You can do this while sitting or standing. Stretching is a great stress reducer. Do this with complete focus and fully experience how your body feels in that particular moment. At the same time, you can use the stretching as a reminder to pay close attention to your posture as you work. The stretching will remind you how your body should feel and those feelings will guide you to the correct posture.

Begin with these five practices and you will soon discover other ways to bring mindfulness meditation into your working schedule.

Paul Sugar
Star Expert

I am the founder and Director of the Scottsdale Institute for Health and Medicine. I completed the advanced MBSR teacher training in 1994 at the Center for Mindfulness pioneered by Jon Kabat-Zinn at the University of Massachusetts Medical Center and am a Certified MBSR instructor through the Center for Mindfulness at the UCSD School of Medicine. In addition, I am a Mentor for the mindfulness based stress reduction (MBSR) certification candidates there. I have taught over 60 Mindfulness Based Stress Reduction- 8 week MBSR and MBCT programs and have delivered hundreds of mindfulness based workshops for over 20 years .I've taught mindfulness in the health care, corporate, academic, sports and private sectors. I have been practicing and teaching meditation, yoga and tai chi for over 40 years.

Paul Sugar
Star Expert

I am the founder and Director of the Scottsdale Institute for Health and Medicine. I completed the advanced MBSR teacher training in 1994 at the Center for Mindfulness pioneered by Jon Kabat-Zinn at the University of Massachusetts Medical Center and am a Certified MBSR instructor through the Center for Mindfulness at the UCSD School of Medicine. In addition, I am a Mentor for the mindfulness based stress reduction (MBSR) certification candidates there. I have taught over 60 Mindfulness Based Stress Reduction- 8 week MBSR and MBCT programs and have delivered hundreds of mindfulness based workshops for over 20 years .I've taught mindfulness in the health care, corporate, academic, sports and private sectors. I have been practicing and teaching meditation, yoga and tai chi for over 40 years.

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