Working a 9-5 desk job may pay the bills, but it’s not exactly optimal for your health. Sitting in a chair all day affects your posture and circulation, and staring at a computer screen strains your eyes. Not to mention the limited amount of activity you get during the day because you’re too focused on your work and don’t have the chance to get up and walk around as often as you’d like. Fortunately, there is something simple you can do to give both your mind and your body a break at work: meditate.
Meditation is a great way to manage stress and relieve anxiety, and it can help keep your body relaxed and your mind sharp while you’re working at the computer non-stop. Taking a break for just a few minutes can help increase your productivity, give you a fresh perspective on the project you’re working on, and help keep you calm if you’re under pressure because of a tight deadline or a demanding client.
Learning How to Meditate at Work
If you’ve never meditated before, it is not difficult to get started. First, try to find a private place where you can be alone without distraction for a few minutes. This could be an empty office or conference room, or perhaps somewhere outdoors. You’ll find it easier to meditate if the ringing phone or the chimes from email notifications are not distracting you. Be sure that you are also sitting in a comfortable position, so that you won’t be interrupted by having to change positions every so often. Once you are settled, begin taking a few deep breaths. Hold each breath for a moment before exhaling, slowly releasing any tension and negative thoughts as you do so. Imagine yourself in a peaceful setting or doing something you enjoy so that you can focus on what makes you happy instead of the issues that cause stress or anxiety. Repeat the deep breathing a few times until you start to feel calm and relaxed.
Using Mental Images to Aid in Concentration and Focus
You can also keep a picture on your desk of something that makes you happy and use that as a focal point when you meditate. If it’s not easy for you to find a private place in your office, this is a good option for you. Breathe deeply as you focus on the photo, drawing your attention away from your work distractions and shutting out any worrisome thoughts. Concentrate instead on the positive feelings you get from the photo. You may also find it helpful to mentally repeat a motivating mantra or saying, as this will help keep your mind focused on one thing instead of drifting back to negative thoughts.
By taking just a few minutes to meditate during the work day, you’ll be able to concentrate better and keep yourself calm during stressful situations. Just allow yourself to let go of any negativity, and you’ll be able to get back to work with more clarity and a stronger ability to focus.