For most of us, the workplace is far from the CEO’s office. Our work space is more likely an open cubicle, a classroom, a checkout counter, a warehouse, or a car repair shop — environments we can rarely escape for some quiet time. Many articles on mindfulness meditation in the workplace talk about closing your office door, retreating to a company meditation room, or stepping outside. For many of us, this is simply not a reality, so we decide that mindfulness has to wait until we get home.
What we need to remember is that meditation does not occur in a space — it occurs in the mind. Though it may seem impossible, mindfulness meditation can happen wherever our mind is, and our mind is always with us. Instead of thinking that meditation has to take place in some designated space, we can be mindful of our daily activities and adapt mindfulness to what is happening in our lives from one moment to the next.
Benefits
The benefits of practicing mindfulness meditation at work are many. Many of us practice meditation early in the morning or in the evening, when we have free time and few distractions. These daily sessions help improve memory and focus, reduce stress, and can promote a sense of purpose. But during the workday — when we most strongly experience stress and feel overwhelmed — a short session of mindfulness can be most beneficial for getting refocused and restoring a sense of balance.
Opportunities
There are many moments throughout the day when we can take at least a few minutes to regain our center and release some tension. Many of us have scheduled breaks every few hours. During these breaks, make a conscious choice to create space for quiet, mindful meditation. It’s easy to check social media, reply to texts, or engage in conversation with a co-worker — but these things are not centering. If you have a 30-minute lunch break, allow a few minutes to check for anything that genuinely needs your attention. Then use the remaining time to find a quiet place where you can close your eyes and turn inward. A restroom stall may work just fine, but being outside is better — even a short walk around the block can help.
You can also practice mindfulness while eating slowly and deliberately. Once you complete your meal, use the remaining time to settle and breathe. Regular, small moments of mindfulness throughout the day are far more effective than waiting until you feel completely overwhelmed.
Be Consistent
Practice these little meditations at every opportunity and every day. Don’t wait until you reach the point where you feel you “need a meditation session.” Once you are beyond stressed out, a short meditation will not be as effective. Regular practice makes it easier to feel centered almost as quickly as your decision to take the time for mindfulness. The moment you start breathing deeply or close your eyes, your mind and body can quickly fall into a more relaxed state.
I hope this information is helpful and will inspire you to bring mindfulness meditation into your workday.
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