Meditation may seem something alien to you or your meditation involves longer, set-aside periods or classes. But it means you are laying deprived of the benefits and adaptability which meditation or say mindfulness can bring. Here are a few ways to meditate at work,
Basically to meditate is necessary as it alleviates stress. Stress can have a negative impact on both personal and professional lives. So, even if you are at work you should employ meditation to reduce stress. Here is how to do that,
Drink water mindfully. As water has this amazing capability of calming, replenishing, and grounding your mental state. All you need to do is to pour a glass of water and ponder on the water’s appearance in glass. Then take a sip and hold it in your mouth. Feel it. Swallow it and feel the sensation in your throat.
Notice your breath. It will bring about calmness and control. Just set a timer for 1 minute for every 90 minutes. Close your eyes, inhale deep and exhale slowly. After the minute passes, be attentive to your room again.
Practice loving-kindness meditation. Thinking positive about others can make you more joyful and hopeful. Send a loved one a well-wishing text on your lunch break. Think about your family, friends or your friendly colleagues for 10-15 seconds at a time. Smile at the colleagues at the end of day and wish them an enjoyable evening.
Scan your body. This will give you a focus needed to meditate. So, find a quiet place. Sit or lie-down and focus your attention on top of your head. Then notice other feelings while focusing your attention in your body.
Record moment of happiness. Acknowledging happiness takes the focus off of negative daily experiences. When you feel happy acknowledge it. Write the experience in the journal.