You’re a constantly-focused workhorse in the office, known for top-notch execution of every particular. You know to maximize your efficiency by actually stepping away from work once in a while. Your quick mental break may be a run to the local coffee shop or a watercooler chat with colleagues.
MOVA Globes would like to present you with a tip to take cerebral reboots to next-level rejuvenation: workplace meditation.
If you do not practice meditation or have not extended your practice to the workplace, meditation on the job may seem daunting. To get you started, below are different types of meditation perfect for office break time.
But First… Why Meditation?
Recent studies, including this Harvard study, show that regular meditation increases brain matter in the hippocampus, the center for emotional regulation, memory, and motivation. Other studies demonstrate a direct link between meditation and improved job performance, including work engagement and satisfaction. Other science-backed benefits of meditation include:
- Enhancing emotional health
- Reducing memory loss
- Improving attention span
- Boosting immunity
- Reducing stress
- Increasing self-awareness and optimism
- Enhancing problem-solving and creative-thinking
- Reduces certain physical problems, like blood pressure and inflammation
- Improving relaxation and sleep
Meditation Techniques for the Workhorse
Below are workplace meditation techniques, perfect for meditation newbies or old masters. Try these techniques for five to ten minutes. If you don’t have that much time, even a one-minute mindfulness session can improve mental clarity and energy.
Counting Breaths – Simple and self-explanatory, this is a great entry into meditation. By counting your breaths, your mind will focus on them, releasing you from active, work-related thought.
While breathing, notice how your diaphragm expands and contracts as you inhale and exhale. Steady your breath so you are inhaling and exhaling at the same rate and rhythm. Be sure to sit comfortably. Your office chair will suffice, with your hands in your lap and your feet evenly placed on the ground. Otherwise, sitting cross-legged on the ground with your hands cupped over each other in your lap is the classic sitting meditation pose.
Focus on Sensations – As your breath evens out and your mind calms, you can turn your mental gaze toward sensations. Notice how your body feels. How are your feet positioned beneath you? How do your hands feel resting against each other? Scan your body. Take note of areas of tension and think about breathing into these areas.
You can also turn your mental gaze outside your body to the immediate space around you. What noises do you hear that you would otherwise ignore? The HVAC unit whirling, cars passing by on a nearby street? How does the air in the room feel, its temperature and humidity?
Saying a Mantra – Repeating a word or phrase silently in your mind is a great way to reinforce positive thought and behavior. Mantras do not have to be an ancient chant; you can choose something simple and straightforward. For example, in moments you feel unfocused or anxious, try repeating “I am relaxed,” or “I am present.” Whatever positive saying feels right, be sure to coincide its mental repetition with your rhythmic inhales and exhales.
A Mindful Walk – Getting out for a walk in the fresh air is a well-known morale and mood booster. The next time you take a jaunt around the block, try incorporating mindfulness techniques. Before you begin your walk, scan your body, noticing your posture and how different body parts feel. Then begin walking slowly, focusing your mind on your feet, ankles, knees, and thighs as you move. As you appreciate movement in your lower body, notice how your torso, arms, neck, and head move too. Try aligning your breath with your movement.
Getting the Most Out of Meditation
The key to getting the most out of your meditation practice is not the length of your meditation session or achieving a monk-like mental zone, and rather it is consistency. Meditating for 10 minutes a day, or even 5 minutes a day, every day is better than attempting an hour-long session once a week. Take it easy, don’t be hard on yourself, and approach workplace meditation as part of your daily routine, something you need to do like brushing your teeth. With consistent practice, you can reap meditation’s rewards of reduced stress, improved work performance, and enhanced overall well-being.
Inspiring Relaxation & Meditation
The meditative, rotating motion of a MOVA Globe can lull you into a more relaxed state. Powered with hidden patented solar and magnetic technology, MOVA Globes turn on their own for eye-catching, modern office decor. Whether you’re looking for something meditiative for your space or shopping for the workhorse, MOVA Globes are more than desktop ornamentation.