Introduction to Office Meditation: 5 Steps to Peace of Mind at Work

Meditation is the art of concentrating on just one thing and the art of being present with experiences, emotions, and thoughts as they occur. Presence is one of the most profound gifts you can give yourself and those around you, because some of the best experiences in life are those in which you are truly present. No judgment or worry, just awareness. 

Conditioning yourself to reach a relaxing meditative state during a chaotic workday is difficult, but you can make quick progress by adhering to a simple routine. No clothing change or big gaps of time necessary–all you need is your intention and your attention.

Such tools are especially useful at work, and the reason why companies like Facebook and Kind Bars embrace and incorporate yoga and meditation practices into their workspace and wellness programs. Here's how to get started:

Step 1: Choose your preferred time of day
Find two days or more per week to practice meditation. An ideal meditation sessions lasts for about 15 minutes, but it takes just 2 minutes to steady your breathing and relax your mind. 

Morning
A great way to set the tone for the rest of your day before the chaos kicks off.

When you feel stressed
Settle your mind and think clearly about next steps. Meditation can help you focus and feel less overwhelmed.

Midday
Break up your routine and stretch out your body. You'll feel more relaxed and open-minded for the rest of the day.
 
At the end of the day
Unwind and transition out of work-mode, allowing yourself to truly enjoy time with friends and family.

Step 2: Find a physical space
You will need a quiet location free from interruption and distraction. Choose any room, no matter how small–an empty phone booth, quiet staircase, or unused conference room all work well.

Step 3: Set a timer
When you determine your preferred meditation duration, be sure to set an alarm on your phone or computer so that you’re not pre-occupied thinking about time during your session.

Step 4: Find a comfortable position
Meditation can be done sitting, standing, or lying down. Just be sure to commit to this position and remain as still as possible during your entire session.

Step 5: Take a deep breath and begin!