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How to Incorporate Meditation Into Your Work Day

How to Incorporate Meditation Into Your Work Day
From attending meetings to chasing deadlines, your work day can get quite stressful. Fortunately, you have the power to combat those pesky feelings through meditation. Meditating allows you to silence unnecessary background noise, while shifting the focus towards your own growth. What's more is that meditation doesn’t have to be an intimidating practice, as it can easily be incorporated into your routine. But if you're not sure where to start, here are some top tips to make room for meditation.

Designate a Quiet Spot

At its core, meditation calms your mind through careful breathing techniques. But it would be rather difficult to get in touch with your breath if you're meditating in a crowded office cubicle or in front of a messy desk. Look for an area in your office where you won't be interrupted, like a corner of a barely used room or even the rooftop. Workplace wellness experts at Painfree Working also note that things like natural light and air quality have a profound effect on your productivity, mood, and wellbeing, so be conscious of those things, too. If both natural light and air quality are only available in communal areas, try installing a warm LED light and an air purifier in your work space.

Listen to Your Physical Cues

While stress greatly affects your mind, it can also manifest in surprising physical signs such as headaches, rapid heartbeat, and chest pain. Specifically speaking, stress activates the body's fight or flight response. Once you feel your body acting up, it's vital to take a step back from whatever you’re doing and reset. This simple guide to breathing exercises underscores the power of effective breathing as a way to relieve tension throughout your body. The breathing technique requires you to open blockages in the body that could be compromising deep breathing, which makes you deliberately slow down and listen to your body. Since meditation is all about being present with yourself and adjusting to what your body needs, breathing techniques can help you ease into a meditative practice even while at work.

Strategize Mindfully

To really reap the rewards of meditation, it's best to practice it during the most stressful times of your work routine. Do you feel nervous the moment you sit down at your desk? Or do you easily get burned out during the middle of the day? Identifying which parts of your work day negatively affect your mood is a great way to maximize your time and energy for meditating. For instance, Vox notes that long commutes can take a serious toll on your overall well-being. In this regard, you can slot in some time for meditation before driving or heading home. This way, you're equipping yourself for the mental hurdles you face throughout the work day.

Use Tech Tools to Your Advantage

Although utilizing technology might sound counterintuitive, embracing it can actually do a world of good for your meditation practice. It goes without saying that you can easily be carried away with the hustle and bustle of the workplace. But setting up reminders in your devices helps ensure that you regularly meditate, and thus stay grounded on each work day. Another way to befriend technology is by downloading calming music, which can help you better connect with your inner self. With this, you can easily nurture an environment that's conducive for meditation and spirituality.
Written by Robi Jana
Robi Jana is a Tucson-based freelance writer who invests her time in learning new and exciting ways to honor our mind, body, and soul. When she’s not busy writing or meditating, you’ll find her tending her lemon garden.
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