Do you want to improve you day in 5 minutes? I challenge you to take 5 minutes a day for 30 days to MEDITATE. That’s right. Simple but not easy and yet, oh so rewarding! If it works for Jeff Weiner, Arianna Huffington, and Marc Benioff, it can work for you too. Meditation has proven to offer the following benefits:
- Reduced Stress and Anxiety: Meditation has been shown to reduce stress and anxiety by decreasing the production of stress hormones and increasing the release of neurotransmitters that promote wellbeing.
- Improved Focus and Concentration: Regular meditation can help improve your attention span and increase your ability to focus on tasks, leading to better productivity at work.
- Enhanced Emotional Well-being: Meditation can improve your mood, enhance self-esteem, and increase your resilience in the face of challenges. It can help you maintain a positive attitude at work, leading to better interactions with colleagues.
- Improved Physical Health: Sitting in an office chair for long periods of time can lead to physical ailments like back pain, neck pain, and other musculoskeletal issues. Meditation can enhance body awareness, helping you pay attention to your posture and the way you use your body, reducing the risk of such ailments.
- Improved Creativity: By clearing your mind of clutter and stress, meditation can help boost your creativity, leading to innovative ideas and better problem-solving abilities at work.
- Improved Decision Making: By promoting a calm and clear mindset, meditation can improve your decision-making skills, helping you make more balanced, thoughtful choices at work.
- Convenience: An office chair is a readily available place for meditation, especially if you work in a busy office environment where it might not be practical to find a more traditional space for meditation. This makes it easier to maintain a regular meditation routine.
- Break from Screen Time: In our digital world, we often spend hours in front of screens. A meditation break in your office chair can provide some much-needed time away from screens, giving your eyes a rest and reducing the risk of digital eye strain.
To Meditate was a 2023 New Year’s Resolution of mine that stuck. I started with 5 minutes first thing in the morning before my morning coffee. Now, I am up to 9 minutes. I am fascinated by the tone it sets for the rest of the day and the amazing insights I receive when I focus on breathing and quieting the mind. Separating our Self from the Doing and Thinking machines we can be is a game changer. Don’t know how to meditate?
Here’s a simple meditation routine that you can try before starting your work or during your work day to rejuvenate:
- Find a Quiet and Comfortable Place: Choose a spot where you won’t be disturbed for at least 10 minutes. It could be your bedroom, living room, desk with the door shut or even outside if it’s quiet and peaceful or the bathroom if that’s all ya got.
- Sit Comfortably: You don’t have to sit in a traditional meditation posture if it’s uncomfortable for you. You can sit in a chair, on a cushion, or anywhere you’re comfortable. The key is to keep your back straight but not tense.
- Set a Timer: It’s helpful to set a timer for the duration of your meditation so you’re not constantly checking the time.
- Close Your Eyes and Relax: Close your eyes and take a few deep, slow breaths. Feel your body relax with each exhale. Inhale and exhale through your nose if possible.
- Focus on Your Breath: Pay attention to your breath. Feel the air entering and leaving your nostrils. If your mind wanders, gently bring your attention back to your breath. The breath serves as an anchor to the present moment.
- Observe Your Thoughts: As you meditate, thoughts will arise. This is normal. Instead of engaging with them, observe them as if you’re watching clouds pass in the sky. Then gently return your focus to your breath.
- End Your Meditation: When your timer goes off, slowly open your eyes. Take a moment to sit quietly before getting up. You can set an intention for your day at this point, such as staying mindful and present during your work.
Remember, the goal of meditation is not to eliminate thoughts but to become more aware of them without getting caught up in them. It’s perfectly normal for your mind to wander during meditation. The key is to gently bring your attention back to your breath each time it does.
As you make meditation a regular habit, you might find it beneficial to gradually increase the duration. But even a few minutes each day can be helpful, especially if you’re just starting out.
Finally, be patient with yourself. Meditation is a practice, and like any skill, it takes time to develop.
Resources for fun:
https://www.meditationwise.com/50-famous-people-who-meditate
https://www.everydayhealth.com/meditation/highly-successful-ceos-celebrities-who-practice-meditation
(An informative health and wellness article from the Chamber’s Live Better St. Tammany Committee member Zara Zeringue with Zeringue & Associates.)