Meditation is a powerful tool, one you can use even when you’re at work. Meditation can help you get through a particularly rough day or help you make sure that you’re at your best at work even if you’re having some stress at home.
These meditation techniques revolve around clearing your mind of distractions and restarting your thought process. Pick one and try it. If it doesn’t work for you, try another one.
- One Word Mantra
Begin by resting your feet flat on the floor. Think and choose a word, something positive, or something you need, like “success” or “peace”. Keep your breathing calm and whisper or say the word in your head repeatedly for about a minute. Pause after a minute, and then do it again. This should allow you to relax and get your thoughts back on track.
- Go for a Walk
If you’re fortunate enough to have a place to walk at work, do so during your break. Keep your breath steady and pay attention to how your feet make contact with the ground. Pay attention to how your knees feel when your raise or bend your legs. Focusing on your movement allows your brain to flush out any and all distractions you may have and can give you renewed perspective on what you need to get done.
- Observe Your Breathing
This is one of the simplest forms of meditation there is. Stop whatever you’re doing and plant your feet flat on the ground. Slow down your breathing. You’ll probably need to work on that if you’re under a lot of stress. Once your breath has calmed down, pay attention to it. Pay attention to how air enters and exists your body and how your body moves as your breathe.
- Meditate with Music
Music has always been a great way to get “into the zone”. You may have already used this as a form of meditation without realizing it. Simply pick a song you enjoy and pay full attention to it. Examine the way the beats and lyrics go together and you’ll find your mind clearing in no time.
- Use the Noise of the Office
An office or workplace is filled with lots of sounds at any given moment. You can use these ambient sounds the same way you can use music to meditate. Pay attention to the clicking of the keyboards. Listen to the chatter around the office and the sound of cars passing by.
This one may be strange, but there is something to be said for wishing the best for others. Wish your co-workers well. Think of a family member or friend who’s having a hard time and wish them the best. It may seem strange at first, but all that good will also has an effect on you and the way you think. Don’t forget to actually act on that good will if you can.
You don’t have to use all of these techniques. Just try them and see which one works for you. If it stops working for you, you can try another technique.