Work, meetings, deadlines, networking, family commitments, social commitments, healthy eating, exercising, never-ending to-do lists…
It is a lot.
Chaos seems to be the general norm – everyone is always running and working hard in an endless cycle. It can be overwhelming.
Take a deep breath. No, really – it helps. Focus on your breath – inhale, exhale, repeat. This is the first step to meditation.
In today’s fast-paced world, it is crucial to find a balance between work and play. More so than ever, people are turning to meditation in hopes of finding that balance. For many, meditation is their way of de-stressing after a long day at work. However, some CEOs have taken up the practice as well for reasons other than stress relief.
Meditation has been shown to increase creativity and productivity in those who partake in it regularly, making it worth considering for any business owner or executive looking to take their company into new directions without sacrificing the quality of life. More companies are hopping onto the trend by introducing meditation rooms into their offices.
There are countless benefits other than relaxation! Meditation has been scientifically proven to reduce stress levels, create more focus at work, and increase productivity.
Here are some other benefits:
Meditation has the power to decrease anxiety and give you the confidence to perform better under stress.
- Emotional Intelligence
Brain research suggests that meditation can help strengthen your ability to regulate your emotions and strengthen patience.
- Heart health
Given the research on cardiovascular health and anger, meditation has the ability to strengthen the heart and improve overall well-being.
With a relaxed mind, you’re able to focus on big picture action items rather than petty stresses.
- Workplace Culture
Meditation can help you and your employees find a more positive work environment. You’ll be able to reduce the amount of stress in the workplace, relieve employee tension, and improve communication skills. It’s never too late or early for meditation – if there are any moments where you feel stressed or on edge at work, consider taking advantage of this opportunity to lower your heart rate and take some deep breaths as you imagine release from your stressful thoughts. With meditation, everyone wins!
- Family Life
By practicing mindfulness, you can improve your relationships with your family when you spend more positive, quality time together, rather than stressful fragments of time. Your family will find you more present, and will therefore feel more connected to you and vice versa. This in turn will give you more fulfillment and motivation to keep thriving in the workplace. Win-win.
When your mind is calm and decluttered, you can tunnel-vision tasks and accomplish them without distractions.
Motivated to start meditating? Here is a simple way to begin meditation:
- Find a place that is quiet and peaceful and take a seat
- Set a time limit. Start out with just 5 minutes a day and increase over time
- You may turn on white noise or nature sounds, or just listen to the silence of your environment
- Notice your body and sit in a way that allows you to be comfortable. You may close your eyes if you wish, but you don’t have to
- Feel your breath and follow its sensation during inhaling and exhaling
- Your mind may wander, but refocus back to your breath
- When you finish, renew your intention for the day and be kind to your mind and body
It’s no secret that meditation has a lot of benefits for the mind and body. But did you know there are also many ways to meditate in your workplace? There are different styles of meditation, like walking meditation, sitting meditation, mindful eating, or even using mindfulness apps on our phones.
Types of Meditation:
- Mindfulness Meditation
This type of meditation has you seated and allows you to let your thoughts pass as you simply focus on something internal or external: such as your breath, the clouds, a candle flame, prayer beads, etc. Say hello to your thoughts but focus on one thing as you inhale and exhale.
- Movement Meditation
This type of meditation focuses on the gentle movement of your body to stay present, such as walking in the woods, gardening, yoga, or swimming. Being in motion while your mind wanders, but allowing your mind to be present is still an active form of meditation.
- Progressive Meditation
This form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body. In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension. It promotes relaxation and relieves tension in your body.
- Loving-Kindness Meditation
This type of meditation increases compassion towards yourself and others, which will improve your relationships. When focusing on your breath, actively think well of some loved ones, friends, and acquaintances. This will be ideal if you’re holding a grudge against someone.
- Visualization Meditation
This type of meditation has you focus on a positive image in your mind to enhance feelings of relaxation and peace. You are encouraged to imagine the scene vividly using your five senses. You can imagine yourself succeeding at specific goals which will help you with focus and motivation. This is proven to boost mood and reduce stress levels. As the old saying goes, dream it to achieve it. Visualize it and find that resolve in order to chase that dream with renewed peace.
In today’s world, it can be difficult to find time for ourselves and our sanity. There are so many distractions that keep us from focusing on what we need to do. It is time to take back some control in your life by creating a mental space needed to get things done without feeling overwhelmed. Whether you’re looking for ways to improve your focus at work or just want more peace of mind throughout the day, meditation can help make this possible.
And if not? It still leaves you with an hour every day where nothing else matters but being present with yourself and finding inner calmness. Be present – take a breath and focus on the stillness. Your mind and body will thank you. And so will the people around you.