One of the easiest ways to engage in mindfulness meditation is to focus on the breath. If you want to bring this guide, why not print it out?Įnsure that you’re going to be able to meditate successfully by ensuring that you’re comfortable - no pain, no restrictive clothing, and in a position that you can sustain for up to 20 minutes. You may be hesitant to do this in your office, but it’s an important step to getting the most out of your meditation. Turn off notifications on your phone, or, better still, leave it behind. Another desk-based method involves minutes of staring at one inanimate object for two to five minutes. This is easier than it sounds, and you can help desk meditation by creating an oasis of calm with plants, rocks, wood or other natural materials to hold in your hands while meditating.Īnother method for meditating at your desk is to listen to ‘binaural beats’ - two tones that have slightly different frequencies, for example those in this YouTube video designed specifically for meditation and relaxation. Sometimes this is the only place you have access to for five minutes of quiet and calm Maybe use some binaural beats (see below). Make an excuse to go to your car and allow yourself five minutes to just sit in your car. Find a quiet spot in a park or bench away from traffic, shops and schools. You might even be able to book it in advance to ensure one is free. Find an empty meeting or conference room. Schedule it in at the same time every day, ideally earlier in the day.įind a quiet place with no distractions (sights and sounds) to meditate, for example: Start with five minutes of meditation on the first day and build daily by an additional five minutes until you can comfortably meditate for 20 minutes each day.įirst, make time for meditation. Meditation techniques for the workplace: a step-by-step guide Read our expat guide to mindfulness in children. Much of this is done without the familial support network of home so expats need to learn to be resilient and independent - and meditation can help. What are often demanding, high-pressure roles can be compounded by the stress of relocating to a new country with a different language and culture, buying a house and getting kids settled. Expats and workĮxpats and those relocating abroad often face increased challenges at work. Lori explains that meditation has been shown to have multiple benefits - “from coping with feelings of hopelessness or sadness, balancing emotions, clearing our minds of fears to better navigate new challenges or environments, reducing age-related memory loss, developing heightened focus, finding space in your mind to prioritise tasks.” All these are skills that can only help people to feel and perform better.Ĭonsidering the list of benefits, it is easy to see why people are keen to use meditation at work - an environment that can be highly pressured, disruptive, stressful, chaotic and fast-moving. The benefits of meditation at workĪetna International’s Dr Lori Stetz explains that “Meditation is particularly useful in the workplace as studies have shown that practicing mindfulness for at least 20 minutes a day can effect a deep psychological shift in the body to counteract the stress response, which is responsible for sleep problems, depression, pain and high blood pressure.” Good mental health has been a key pillar of this new approach and the benefits of meditation, yoga and mindfulness are being enjoyed by increasing numbers. Holistic health and wellness practises are becoming more widely accepted in developed countries, where ‘western medicine’ and its symptom-tackling-medicine approach are just part of the path to general well-being. Use these 13 meditation techniques to tackle stress, improve focus and improve your productivity at work
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