7 Ways to Meditate at Work You Must Know

Ways to Meditate at Work

Meditation is an ancient practice of turning one’s attention to a single point of reference. Some of the earliest written records that testify about the history of this practice come from Hindu traditions of Vedantism around 1500 BCE. The connection of body, mind, and soul through deep focus and proper breathing techniques poses as the primary pillar of meditation. It’s the ideal tool for stress and anxiety relief and it also helps improve* focus and concentration. One of the major benefits of the mindfulness is the ability to do it just about anywhere you want, even at work. And we all know how stressful work can get, so a little bit of meditation could do you well. Bearing in mind that you can’t sit like Buddha at work and intensely concentrate like you would at home, this article brings you seven easy ways to meditate at work.

1. Breath Meditation

As you already know, meditation is the practice or more like the art of concentrating on a single thing, but it’s also about being present with experience, thoughts, and emotions as they occur. One of the easiest ways to meditate at work is to take some deep breaths without paying attention to your breathing technique. Just take note of how you breathe and close your eyes or keep them partially open so that they are looking to distance, focusing on nothing in particular around you. Now, take note of the nature of your breath; is it calm, shallow, deep, erratic? Relax and let go of all your worries. Don’t try to “correct” your breath to fit it into proper technique; don’t worry about how well you’re able to concentrate.

Your mind will wander, let it. Various thoughts will come up, but let them be. Give your thoughts some space to be what they are and they’ll go away sooner. Then, guide your attention back to breaths you take.

Breath meditation

2. The Ding meditation

Here’s a useful meditation for all people with a lot of work to do but who are also unable to stay focused. Set a timer to go off once an hour. Regardless of what you’re working on at the moment, the “ding” sound of the timer on your smartphone should remind you to stop everything and meditate for a minute. Let go of all your worries, don’t think about the assignment, just sit up straight, take deep breaths, and start meditating. You don’t have to set a timer to go off in one minute, just step when you feel like 60 seconds passed. The ding meditation will help your mind relax and focus better while stress levels will decrease*. Reset the timer to go off in an hour and go back to work.

3. Diaphragmatic Breathing

This technique has a relaxing effect on both mind and the body, and you can incorporate it into meditation at work and get fantastic results. The primary purpose of this method is to tackle the restricted breath that occurs when we’re stressed out. Here’s how to do it:

  • Breathe through the nose
  • Imagine your abdomen is like a balloon
  • Let the balloon “fill” and exhale deeply
  • Focus on completely emptying the lungs on the exhale to make the next inhale deeper
Diaphragmatic Breathing

4. The Red Dot Meditation

If you become restless after sitting for a prolonged period of time, you’ll benefit from this meditation. Since the productivity gradually decreases* throughout the day, the red dot meditation can help you restore it. The process isn’t complicated and you just have to purchase red circular sticker dots you can find in every office supply store, or maybe there are some at work. Post them in your office, in the locker, or somewhere else in the work environment and consider those dots as your STOP sign. When you see the red dot, it should be your cue to meditate for a minute or two. They’re discrete, and most people won’t pay attention to them. The power of this method is that it allows you to “recharge” and get on with the job until you see the red dot again.

5. Ujjayi Pranayama Breathing Technique

This is, in fact, a yoga breathing exercise that brings serenity to your body and mind. It’s useful, practical, and fits perfectly into the work environment due to its ability to reduce* stress and help you focus better. Although quite easy to execute this technique requires more steps regarding proper posture and body position.

6. Body Scan Meditation

Body scan meditation is both relaxing and fun at the same time. Your eyes can be open or closed for this method. Here, the object of focus is the sensation in various body parts. You can start with feet and work your way up to the head or vice versa.

First, take a few deep breaths and concentrate on sensations you feel in the particular body part e.g. feet. Nothing else exists for an entire minute. Take note of thoughts and emotions that come up, let them be and they’ll go away. Then, go back to the feet again, concentrate on sensations you’re experiencing. Gradually, move up to knees, things, groins, belly, chest, and other body parts, like the security is performing a body scan at the airport. Since this might take a while, leave “full body scan” for home and opt for two body parts for meditation at work.

7. Calming Visualization

Calming Visualization

Every person has the dream place; it can be some place from your childhood, a location that you find mesmerizing, some place you visited and so on e.g. a waterfall. Your favorite nature spot can be just about anything. Imagine that place after taking a few deep breaths. Visualize the calming scenery with as many details as you can. The scenery should be your object of focus. Just like always, when thoughts and emotions pop up in your mind, don’t concentrate on banishing them because they’ll be more persistent. Instead, let them be and they’ll go away on their own.


Meditation has been around since ancient times and for a good reason. It’s relaxing, provides certain health benefits, and poses as the most practical way to de-stress. You can easily meditate at work to recharge, improve* your productivity, and deal with stress successfully. This article showed you seven easy techniques you can do. Good luck.

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Contributor : Dr. Ahmed Zayed (Consumer Health Digest)

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain shams University.

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