Meditation at work seems like an anomaly. But the busier we are, the more there is the need to be meditative. Companies the world over are now recognizing its effect on employee wellbeing and productivity. For instance, Google has a meditation class as a part of an internal course called ‘Search Inside Yourself’. The course is aimed at helping people manage their emotions; ideally making them better workers in the process. The co-founders of Twitter and Facebook regularly hold in-office meditation sessions to enhance mindfulness.
Numerous studies have demonstrated that meditation can revamp brain circuitry and change the way it perceives stress and deals with it. People who regularly meditate are known to have better focus, are more creative, less prone to anxiety and have a heightened sense of self-awareness. Plus meditation is also known to slow down the aging process and enhance immune function. One paper cited by Google even infers that meditators are more resistant to the flu.
Whether or not you have access to meditation programs at your workplace, you do not have to deny yourself the benefits of meditation.
Other than incorporating meditation as part of your daily routine, there are several mind-body techniques, which you can practice during your work hours to center yourself in the midst of a busy day.
Once you are aligned within your center, you feel calmer and more empowered to deal with any situation. In fact, whenever you feel overwhelmed or stressed out, it means that you are veering off your center.
The methods below, which do not take more than 2-5 minutes per technique, can be readily performed at any time. You can select one or all depending on what suits you best. The important part to remember is that like all meditation practices, these techniques give better results when practiced daily and consistently over a period of time.
- The 3 step way – The next time you feel stressed, practice this three step method to reclaim your center. Step one: put your hand on your lower belly, your hara center (the area that is 2 inches below the navel) and exhale completely to the point you feel empty. Feel your belly going in with the exhalation and then hold for a few moments. Feel the acute emptiness, then give in to the breath and allow it to rush in to your body. Remember, your focus has to be on exhalation. The body will take care of the inhalation. Repeat this for at least 5 counts before moving on to the next step. This very first step will make a difference because our breath is intimately connected to our state of mind; change one and you change the other. Second step: look at and feel your surroundings. Really pay attention; listen to the sounds, look at the colors and forms around you, feel the textures and shapes with your hands, take a sip of tea or water. Reconnect back to your 5 senses and your present moment of space. Third step: smile widely. You don’t need a reason; simply smile. The very act of smiling activates your brain’s circuitry of emotion and happiness and changes your mood. This exercise will barely take 2-5 minutes. And now when you come back to the situation at hand, you will notice that its intensity has weakened and you feel less anxious. Practice this at least 2-3 times a day. With time your brain circuitry will rewire and you will be better equipped to handle stress.
- Snap your fingers – transform your thoughts – We all have our favorite list of self-limiting thoughts, which go around in a constant loop in our mind, and they come back with a frenzy when you are feeling stressed. Thoughts carry great power and if the wrong ones are allowed to trespass, they can do great damage. Thoughts like, “I can never get a lucky break, I am not good enough”, can become self-fulfilling prophecies. The easiest way to avoid this is to first identify them. So take a piece of paper and write down all that which limits you in any way. Then consciously decide to let go of these thoughts. Snap out of them the moment you see them emerging like worms from a can. Associate distinct physical acts with this intention to further strengthen your resolve. For example, snapping your fingers, pressing your finger on your wrist or shaking your head. Do anything to cut the unhealthy chain of thoughts and bring you back to the present moment. With practice, these thoughts will lose their power over you.
- Root yourself – One of the reasons we feel overwhelmed is because we feel our mind is scattered or all over the place. One way to ground yourself is to imagine yourself as a giant oak tree, with your torso embodying the trunk and your feet, the roots. Stand with your feet shoulder-width apart and feel the ground beneath your feet. Now imagine sturdy roots growing from below your feet and into the ground, strongly anchoring you to the earth. Simultaneously feel the earth’s energy going up through your limbs and strengthening you.
- Create your own special mantra or life affirmations – Create three statements that immediately make you feel empowered and good about yourself. Maybe it’s your favorite prayer or mantra or even a compliment given by someone. Use the phrase that you feel instantly connected to and uplifted by. Repeat it at least 5-6 times every day. Used in conjunction with changing your thought technique, this practice can be a potent centering device.
- Take a Zen walk – Anything done with conscious awareness can become a meditation. Walking is one of the simplest ways to center yourself, and the best part is you can do this anywhere. Start by walking slowly. Feel each step. Imagine that your feet are talking to the ground. You can even place a hand on your lower belly to connect to your breath. Or simply touch your forefinger and thumb together to remain consciously aware. Do not allow your mind to run away with your thoughts. Every time it happens, bring it back gently.
Finally, remember learning how to center yourself is different from actually feeling centered. Just like you can’t learn to swim by just reading about it, you cannot experience the benefits until you practice the technique.