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Meditation Techniques to Beat Stress At Work

by Elaine Clara Mah

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Sitting for 8 hours a day at your office desk can be taxing not only on your body but also your mind. Taking some time off to clear your mind can do wonders for you as it helps increase your productivity and reduce the built-up stress. 

If you are looking to combat stress at work, here are some easy meditation tehniques that you can do at your desk, no matter where your office is!


Breath Meditation

The idea of breath meditation is to direct the mind to focus on the way we breathe. Close your eyes and observe how you breathe. Take note of each breath, whether they were slow or erratic, relaxed, or stressed. Slowly guide your breath into a deep and relaxing one. As you focus on breath, you might find that your mind wanders to your thoughts. Allow them to come. Acknowledge them and then slowly guide your mind back to the breath.


Body Scan Meditation

In this meditation style, the focus is on different parts of your body instead of on your breath. Take your focus down to your feet. Over time, you can focus on different parts of your body, but as a start, begin with the feet. As you breathe in and out, block out all other parts of your body and bring your mind to focus on your feet. Your mind may wonder to other thoughts. Don’t force them out. Instead, take note of them. Observe whether the thoughts are good or bad, positive or negative, and then gently bring your focus back to the feet.


Mantra Meditation

When practicing this style, you focus on a word or phrase that you repeat during meditation. This is a great tool especially if you have trouble concentrating. Feel free to create your own mantra. It can be something as simple as “relax”. Or something longer, such as “I am present and focused”. Once you’ve decided what mantra to focus on, start repeating it over and over again. Use this type of meditation before a big event such a presentation or an interview. 

Alternate Nostril Breathing

This breathing exercise is good to release stress and harmonize the left and right hemisphere of the brain. Sit in a comfortable position. Use your right thumb to close your right nostril and then inhale through your left nostril. Pause for a while and then close your left nostril with your ring finger and gently exhale through the right. Now, inhale through the right nostril. Pause. Then exhale through the left. Repeat this sequence a few times, taking deep inhales and exhales each time.


Utilize A Meditation App

Meditation apps are designed to help make meditation accessible for you, even when you’re at the office. Take a few minutes off from your work to listen to a guided meditation audio to help you relax. There are plenty of apps in the market that offer audio-guided meditation. If you are just looking for relaxing tunes to relieve stress, certain apps also offer meditation music that are designed to put your body and mind in a more relaxed mode.


Activate Your Muscles

Exercise helps release endorphins - known as feel-good chemicals – which will help you deal with the stress or pressure you’re facing. Take a walk around your office block, or go up and down a few flights of stairs. You can also do short yoga sequences designed for the office to help get those endorphins going. To reap more benefits, make exercise a part of your daily routine! Go for a run, join a yoga class or take up meditation after work to help your body recuperate and rest from a long day at work. 

Ready to make meditation a habit in your daily life? What better way to kick start this practice than by going on a meditation retreat

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