Tips for Workday Meditation

All you need is a few minutes and a comfortable space

For many people, a hectic schedule makes overall wellness seem like a daunting task. Making time to work on physical fitness and mental health—on top of commitments for work, school, family and friends can feel overwhelming. But it is doable.

For example, you can squeeze in additional physical activity during the workweek by slightly altering your daily routines on commute and even at the office.

When it comes to meditation, all you need is a few minutes—and similarly, you can integrate it into your commute or on a break during the day.

Meditation and mindfulness

It might be easier to start with what it isn’t—meditation isn’t escape. Rather, it’s about tuning in to focus on what you’re feeling, emotionally or physically—and not judging these feelings.

Paul Jeannotte, a Wellbeing Instructor at the George Wellbeing Center at the Dayton YMCA says mindfulness is, “Being aware in the present moment and accepting what’s really happening.

Meditation and mindfulness go hand in hand. Meditation is a practice that can help you be more mindful.

Why give meditation a try?

There are several benefits of integrating a meditation practice into your life. It can help with:

  • Stress reduction
  • Increased gratitude
  • Self-reflection
  • Emotional intelligence
  • Preparedness to handle whatever life throws your way

Meditation basics

To meditate, Paul suggests that you find a space where you can be alone and can focus. He says it’s better to do just a few minutes of meditation on a daily basis, rather than a longer duration twice a week. Here are some ideas to integrate meditation into your work life:

In terms of position, you can sit or walk—whatever is most comfortable to you. For example—you might find a quiet room where you can sit down, uninterrupted and spend five minutes focusing on the sensations of your body breathing. How do you feel while you inhale and exhale? You might close your eyes, or keep your eyes open and allow your gaze to fall about three feet in front of you. This same thing can be done by spending five extra minutes in your car before or after work.

Or, you might head out for a solo walk during lunch to feel the sensations of your body walking. How your legs feel, what you see, what sounds you hear, etc.

A wandering mind is OK

Paul says it’s normal for your mind to wander during meditation—especially if you are new in your meditation practice. When that happens, come back to the sensations of the breath you were feeling before you wandered, and don’t judge yourself for wandering. This will help you to go back to focusing on the present moment and what you’re experiencing with each inhale and exhale.

Give it a try

If you’re not sure meditation is for you, why not give it a try and find out? Start with just a few minutes, and pay attention to what you’re feeling—and that’s it, you’re meditating!