Stress can be unavoidable in the workplace, regardless of your occupation. The work environment and job-related stress can lead to feelings of irritation, anxiety, and even depression. However, meditation can help you manage these feelings.
Meditation is the practice of focusing your attention on one thing to center your mind and better understand your present emotions. By taking a moment to calm down and meditate, you can gain mental clarity, train your mind to concentrate more effectively, and reduce stress.
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4 Benefits of Meditation at Work
There are many benefits to meditating at work. Let’s look at four of them.
Increase focus: Mindfulness and meditation can help you maintain attention and reduce distractions.
Improve mood: Meditation is known for its ability to reduce anxiety and depression, which can help improve your mood over time.
Strengthen relationships: Workers who practice mindfulness often create more positive impressions of themselves and those around them. Improved communication and emotional awareness can also lead to stronger workplace relationships.
Increase creativity: People who practice meditation at work may become more open to bold ideas and creative solutions, including new workplace strategies and better problem-solving.
To learn more about the benefits of meditation, check out our article, 'Top 10 Science-Based Benefits of Meditation'.
Meditation Works
Research shows that organizations that use meditation programs can significantly decrease employee anxiety while also reducing employee stress. Not every organization has this type of program, though, so employees may need to practice meditation on their own.
Those who incorporate meditation into their routine tend to stay on task longer, manage their time better, and receive more positive feedback during evaluations.
Anyone can meditate at work. It helps to have a clear goal in mind before you begin. What are your priorities? What are your needs? What are your core values? What do you hope to achieve through meditation? With this clarity, you can make better use of meditation and experience more of its benefits.
Many companies, including Google, General Electric, and Adobe, embrace meditation and mental wellness at work. However, it is still important for you as a worker to practice meditation for yourself, especially if your workplace does not offer a formal program.
It is easy to start meditating at work. If you are ready, here are a few simple ways to begin:
- Get comfortable in your desk chair, or sit on the floor.
- Close your eyes and breathe rhythmically.
- Focus on each breath while breathing deeply.
- Block out distractions. The more you practice, the easier it becomes to tune everything out.
- Start with five minutes and gradually work your way up to 20 minutes, increasing in increments that feel manageable for you.
Mindfulness involves accepting the present moment. You do not always need to change your situation immediately. Instead, by becoming aware of the situation and your reaction to it, you can respond more calmly and thoughtfully.
Mindfulness and meditation go hand in hand, with one supporting the other. As Buddha said, “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.”
Want an in-depth overview of meditation, check out our article 'What is Meditation'.
5 Short and Effective Meditations You Can Do at Work
Be Observant: When you feel stressed and close to reacting impulsively, give yourself a brief mental pause. Imagine yourself and your situation as a scene in a movie, with you as the main character. Then, decide how you would want that character to move forward. Approaching the situation this way can help you gain perspective and respond more calmly.
Melt into Your Surroundings: Sit comfortably with your eyes closed and breathe slowly. Bring your attention to the sensation of your body in your chair and the pressure of your feet on the floor. Notice your hands resting on your legs, then slowly scan your body from head to toe. Acknowledge any areas of tension or relaxation.
Next, shift your attention to the sounds around you. Notice them without reacting. This witnessing exercise can help ground you and calm your mind.
S-T-O-P Now: If you find yourself anxious at work, employ this technique. As tension rises, remember the acronym STOP:
- S – Completely stop what you’re doing.
- T – Inhale and exhale five deep breaths.
- O – Think about and observe how you’re feeling and if the deep breathing helped ease your tension.
- P – Proceed with your previous actions at peace.
If you become relaxed in the aftermath, the original task can be completed. If not, more deep breaths will aid in getting to a restful position.
The Silent Mantra: Create your own phrase, or mantra, to repeat during meditation. A simple phrase like “breathe” can work well, or you can choose something more meaningful, such as “I am here, and I am enough.” Repeat the mantra silently in your mind, aligning the words with your breathing to create consistency and rhythm.
Your Happy Place: If an escape from the workplace is needed, a visualization meditation could help. You should imagine where you would rather be if you could be anywhere in the world. It could be a tropical island or a mountainous getaway. Set a phone timer for five to ten minutes to set aside time to enjoy the peacefulness of your happy place. Every aspect of the place should be taken in, including the smells, sights, and sounds. This meditation is a getaway from tension at work, allowing you to manage stress levels and start over.
Want to learn more about how to meditate? Check out our article 'How to Meditate'.
Achieving Your Goals with Sofia Health
Let Sofia Health help you reach your mindfulness goals. We are a network of traditional, nutritional, integrative, holistic, fitness, beauty, and spiritual healing professionals. We are the #1 digital destination for health and wellness services.
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