Minute Meditation Ideas At Work

Spending eight hours a day concentrating on your work can leave you a little frazzled. Even taking your allotted breaks doesn't alleviate all the tension, especially if you spend that time chatting with co-workers about the state of things, or worse, gossiping. Taking a minute to calm your mind every so often throughout the day is an effective way to refresh your energy levels and return to the job at hand with renewed vigor. Here are a few minute meditation ideas for you to practice at work. Just push your chair away from your desk, or walk away from your task and close your eyes to begin.

Loving-kindness Meditation

Arising from the Buddhist tradition, the loving-kindness meditation can be practiced during those times at work when you're not feeling especially appreciated. Legend says that it was designed as a sort of verbal amulet by Buddha for his monk followers to take into the jungle as a protection against wild animals while they sat in meditation. Although you won't be facing fierce creatures at work, you will succumb to self-doubt and self-criticism from time to time. Sit with your eyes closed and take long, slow breaths as you say to yourself quietly, "May I be filled with loving-kindness. May I be safe from inner and outer dangers. May I be well in body and mind. May I be at ease and happy." Repeat these traditional phrases for up to a minute.

Breathing Meditation

This meditation is the act of merely observing your breath. Sit with your eyes closed and your hands in your lap, palms facing upward. Breathe normally, neither trying to slow it down nor control it. Let go of anticipation of what you think should happen and just observe the way your breath feels flowing in and out of your nostrils. When thoughts cross your mind --- and they will --- let them pass without judgment or annoyance and bring your attention back to your breath. Open your eyes after one minute and return to your work refreshed and relaxed.

Creative Visualization Meditation

Visualization is a tool used by elite performers --- from athletes to musicians to public speakers. It's also a technique you employ on a daily basis without even realizing it. Every time you daydream about a long-cherished goal or something you've wanted to do or own, you are using creative visualization. It can be a calming exercise or can get you agitated if you attach too much need. For creative visualization to be an effective meditation technique, let go of need and promise yourself to make a list of actionable goals when you get home. Sit with your eyes closed and breathe deeply. Visualize something that gives you great joy. Flesh out the image and give it color and sound. Immerse yourself for one minute in this powerful meditation.

Considerations

Meditation, whether it's practiced for one hour or one minute, is a healthy way to lower your heart rate and counter stress. It can also be used to sharpen your focus and bring awareness to the things that deeply matter to you. Plan to employ one-minute meditations at work as often as you can for a quick getaway and as a tool to help you navigate stress, increase productivity and get energized.