The chances are you’re busy at work and feel stressed at least some of the time. But no matter how busy you are, making time for meditation will have a positive impact on both your productivity levels and your happiness.

Meditation – Why we need it

According to research by the American Psychological Associate

• 48% of Americans say stress has a negative impact on bother their personal and professional lives.
• 42% admit to not doing enough to manage their stress.
• 20% say they never engage in activity to help relieve the stress they experience.

However, taking just 15 minutes each day to mindfully meditate can help subdue rising stress and anxiety, and the good news is that it’s easy enough to practice it at work.

Learn how to meditate at work

Successful meditation doesn’t require sitting in silence for hours – it can be accomplished with just 165 minutes each day.

Drink water mindfully

Benefit: Water is capable of calming, replenishing and grounding your mental state. As the human body is more than 60% water, it needs a regular supply to perform optimally.

How long does it take? 2 minutes every hour.

How to:

1. Pour a glass of water and observe how the water looks in the glass.
2. Take a sip and hold it in your mouth. Notice the feel and temperature of the liquid.
3. Swallow the water with intent and feel the sensations in your throat.

Why it works: The art of mindful drinking changes the habitual act and causes an internal wave of meditative experience.

Focus on your breath

Benefit: Taking time out to focus on your breath will bring about calmness and control.

How long does it take? 1 minute, 5 times a day.

How to:

1. Every 90 minutes, set a timer for 1 minute.
2. Close your eyes; inhale deeply and exhale slowly.
3. At the end of the minute, gradually bring your attention back to the room.

Why it works: Deep and even breaths have been proven to lower cortisol levels, which is turn reduces stress.

Practice loving-kindness meditation

Benefit: Thinking positive thoughts about others can leave you feeling more joyful and hopeful.

How to:

1. Send a loved one a well-wishing text on your lunch break.
2. Hold positive thoughts for your family, colleagues or friends in your mind for 10-15 seconds at a time.
3. Smile at colleagues at the end of the day and wish them an enjoyable evening.

Why it works: Studies show that the practice of loving-kindness meditation increases daily experiences of positive emotions and life satisfaction and reduces depressive symptoms.

Scan your body

Benefit: Removing yourself from your busy work environment will give you the quiet space needed to meditate.

How to:

1. Find a quiet space or free room during your break.
2. Sit or lie down and begin by focusing your attention on the sensations at the top of your head.
3. Move your attention down your body one part at a time, noticing any feelings.

Why it works: the body scan enables you to quickly but effectively get in touch with your body, let go of demands and release pent-up emotions.

Record moment of happiness

Benefit: Consciously acknowledging happiness takes the focus off of negative daily experiences.

How long does it take? 5 – 10 minutes.

How to:

1. When you find yourself feeling happy, stop and acknowledge it.
2. Say to yourself “I am having a moment of joy!”
3. Write the experience down in a happiness journal.

Why it works: A 2006 study found that people who recorded their positive experiences reported greater feelings of life satisfaction, with the effects lasting up to two weeks.

Meditation isn’t about making something happen, it’s about being present in the moments you have. Try incorporate it into your work day and see how much more productive and centered you become.

Source from CashnetUSA