Office life can be tough, and perhaps one of the key reasons for men and women being so stressed in western cultures has been the rise of long working hours within boxed-in spaces, or soulless open plan offices devoid of character or inspiration. Often, these places are a long way away from where we might choose to spend our time, yet many of us are in situations where we feel we have little choice but to keep our heads down and be grateful for the fact we have a job. As such, it is important to find moments or methods with which we can unwind a little, and make the most of the situation we find ourselves in. If you have found that meditation is an effective tool for anxiety relief and increases focus in your home life, or even if you are new to meditation in general, why not try and implement certain meditative practices in the office?
More and more people are using meditation and yogic techniques in order to make their working life more bearable, and the practice is far from being uncommon these days all over the western world. Indeed, many big name industries and huge companies are actively encouraging their staff members to meditate and take time to do yoga in their breaks or in group sessions, as research shows that mentally relaxed and physically comfortable employees are better at decision making, are considerably more focused and decidedly more efficient than those who allow the stress and tension of the working day get the better of them. Meditation is proven to be an effective solution for anxiety, and several health conditions including high blood pressure – itself a problem relating to stress – as well as many others. Keeping this in mind, here are five effective and easy ways you can simply and discreetly introduce meditation and meditative practices into your office space, in order to make the day a little easier and a little more blissful.
1. Use even the smallest of breaks to re-focus, and work on your breathing. Deep and steady breathing is the cornerstone of most meditative practices, and has a wide range of proven effects which can benefit you at work. Even if you find yourself a minute or two ahead of schedule, or you find yourself alone for a while, instead of sitting doing nothing at all, or checking personal emails etc, take the time to shut your eyes, pull back from your immediate environment, and breath. Breathing deeply in through the nose and out through the mouth quickly and effectively relaxing and revitalizes all of the body, and is a simple way of inducing an immediate meditative state. Make sure you do this as often as possible, as many times as you can during the day. You’ll find yourself more alert, less tense and generally happier and more efficient.
2. Focus on happiness. It is all too easy to get frustrated when we are at work, but frustration is, in many ways, our worse enemy. When we become frustrated, we often amplify our problems and our worries, and lose a sense of perspective which is vital for our mental happiness. When you have a moment to yourself, take a couple of deep breaths and focus on the things which make you happy. This can be as simple as a beautiful visualization, a sunset or a picturesque landscape. It could be a memory of when you were happy and carefree, or it could be something you are looking forward to in the near future. Many people like to incorporate the use of a meditation audio such as Omharmonics to help drown out mental chatter and increase focus. Allow yourself to become lost for a moment or two in this vision, and let the world of the office fade away for a little while.
3. Follow your breath. Following your breath is an age old method for revitalizing the body and slipping into a momentary state of bliss, and is used by those wishing to meditate all over the world. There is no reason why you cannot undertake this simple technique at any time of the time, and as long as you are sitting upright in your office chair, you can easily notice the positive effects it can bring, even in a stressful office environment. All you need to do is take a deep inward breath, and hold it for a second or two longer than you normally would. When you exhale, again, leave your lungs empty for just a few moments longer than usual. As you repeat this, focus your attention on the breath itself, and notice it travelling around your body, re-energizing and revitalizing your entire self, and helping you unwind and relax. YfM
- Complete Freedom and Everlasting Happiness (masterytosuccessblog.com)
- What Exactly Is Meditation? Making Mindfulness Simple and Relevant to Your Life (psychologytoday.com)
- 4am Meditations and what they mean to me… (cauldronsandcupcakes.com)