Two Simple Ways You can Meditate at the Workplace

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As people are increasingly struggling with mental health issues like anxiety, depression, stress and physical ailments like chronic pain, they’re resorting to remedies that don’t involve pharmaceuticals. Health experts say while advanced yoga practice is as good for your health as any other form of exercise, it is particularly effective in relieving lower back pain and reducing inflammation in the body, thus helping stave off ailments.

However, aside from the health benefits, a surprising number of people are taking to advanced Yoga teacher training and meditation for its beneficial aspects in the workplace(?!!) While mindfulness can mean different things to different people, there are several benefits meditation can bring to your work-life. We have a couple of ways on how to meditate at work for you.


Perhaps one of the most popular and well-known meditation practices, concentrating on your breath can help deal with anxiety and stress. You can turn practice it at any time, and don’t even need to breathe in any special manner.
Allow the body to breathe naturally; don’t control the breath at all. Focus your attention on a part of the body where you can feel the breath. It can be the belly, the chest or the nostrils. Concentrate on whatever part of the body feels most natural and accessible to you.

Using some sort of mantra like “in” and “out” with each breath initially can help you heighten awareness of the experience. You can discontinue the words after a few breaths. Once comfortable, you can tune into the breathing process while doing almost anything. Simply bringing your focus on your breath can help keep yourself grounded in the present and help regulate heart rate.



meditationtalks workplace

Whether yoga or some other spiritual practice, even something simple like a walk outdoors can help you be at your best, most productive mindset. Walking meditation is one of the best ways to begin practicing meditation at work, a powerful practice that can be used at any time and any place. Try it out on a break or even while walking to and back from the cooler!

To start off with, simply tune into the feeling of your feet as they touch the floor. Pay attention to the heel-to-toe movement as they come into contact with the ground. Then the experience of the feet lifting to take the next step, the sensations in the ankles, calves, thighs and onto the torso as you move.If you are chained to a desk all day, it can be a welcome relief to get away for even a few minutes.

With the above methods, you can do so easily at your desk or on a short break, without anyone knowing that you are even meditating!Meditating for even a few minutes can provide relief from anxiety, improve concentration and boost your productivity! Try these simple methods of meditation at work and let us know how it worked out for you!

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About The Author

Ganga Devi
Spiritual teacher and the founder/director of the Himalayan Yoga Institute as well as an accomplished dance artist. She has been practicing and teaching yoga and meditation for nearly 30 years and currently oversees the Institute and the Ashram in the Kullu Valley, tucked away in the Himalayan mountains of India. You can check out some of her posts here. 


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