5 Simple Meditation Techniques You Can Try at Work
- Written by Adam Jacobs
Consistent meditation is more important now than ever before. As we handle the increased stress of working from home, studies have found that meditation is good for handling psychological stress.
But the truth is that not many people understand what meditation actually is or how easy it is to take up even in the busiest of offices.
Still a little unsure? Then give these simple techniques a quick try.
1. Count Your Breaths
When it comes to mediation techniques, this is one of the most simple ways you can start. Close your eyes or focus on one spot with a relaxed gaze. As you breathe normally, count "one" as you inhale and "two" as you exhale. Keep going until you reach ten and then start over on one.
2. Sounds and Sensations
If you need a way to ground yourself in the present moment during a busy workday, an easy way is to focus on the sounds and sensations around you. I find this one particularly useful as I’m always surrounded by little models and actors at our busy talent agency.
What you need to do is close your eyes and make sure your feet are planted firmly on the ground, shoulder-width apart. Bring your attention to all the sounds you can perceive around you and try to listen to them without judging them or trying to determine what they're coming from.
3. Walking Meditation
It's important that you segment your day with frequent breaks so that your mind stays fresh and you don't burnout. One way to make these breaks even better is through walking meditation. As you stand still in a safe space such as your park or home, bring your attention to your feet on the ground, your legs, and move upward throughout your body.
As you walk at a slow pace, try to focus on your body as you move as well as the sensations of the ground under your feet.
4. Body Scan
This is another simple meditation technique that you can use throughout the workday. It can help you become in tune with any tension or anxiety you're feeling. Start by closing your eyes and planting your feet firmly on the ground. Starting at your feet, focus on the sensations you feel of your feet touching the ground, your shoes, any discomfort, and more.
You'll do this as you slowly work up your body till you end at your head.
5. Meditation Apps
Last but not least, don't be afraid to try out meditation apps on your phone if you're struggling with meditation. They'll typically guide you through meditation sessions that last from five minutes to 15 minutes. Some even provide relaxing sounds or alerts so that you can meditate on your own.
Meditation Techniques for the Work Day
What is common to all meditation techniques is that they are flexible and simple to do. You can try them before you have a daunting project, while you're writing your to-do list, or as soon as you wake up in the morning. However, it's important to remember that meditation is a practise.
You won't experience instant focus the moment you start doing them. Just like brushing your teeth, you'll experience benefits the more you do them.
Adam Jacobs is the incredibly busy Managing Director of Bubblegum Casting, and Hunter Talent. He works with some of Australia’s biggest brands, media properties and agencies to secure talented children to work in Television, Film and Modelling roles. They’ve recently launched an office in LA too.
