Long hours of work, hectic schedules, exhaustive meetings and strenuous jobs play havoc with Rakesh’s health and wellbeing. Though he has achieved his long-standing ambition of reaching a managerial position in a well-reputed firm, and earns a decent salary, he has lost “the connect” with his own self. As he spends most of his time in office, Rakesh has now been advised to spend a few minutes daily to meditation in office, as meditation is a great stress buster and provides instant relaxation.
This is the script Rakesh was given by experts, to do when in office:
- Use the tiniest of breaks to focus and breathe: When you are alone, waiting for someone in a conference room, or in the elevator, try to find a focal point to rest your open eyes. You may be tempted to look at those around you, or talk, but if possible, stay silent and focus. Inhale and exhale in controlled and deep breaths. Even if you get to be alone for say 30 seconds, you will emerge refreshed especially with regular practice. The benefits are stable blood pressure and increased oxygen flow to the brain thereby increasing alertness. Your stomach should rise as you inhale; and you need to draw your navel in as you exhale.
- Get connected: Close your eyes for a few minutes, and shut your mind to all the sounds in your office. You will at once connect with your mind.
- Do what you love: As meditation is mainly a way of relaxation, you can best relax by thinking of something and someone that soothes your mind. By this way of meditation you form mental images of places or situations you find relaxing. You can also close your eyes and silently repeat a word, thought or phrase that relaxes you.
- Nostrils that unwind: This is the age-old tried and tested meditation technique works wonders as breathing is a natural function and is the engine of life. Focus all your attention on how you breathe. Concentrate on feeling your breaths as you inhale and exhale through your nostrils. Breathe deeply and slowly. This would completely unwind you.
- Engage in prayer: Whenever you find even 10 minutes of time in between your work, all you do is simply pray! Prayer has the power to move mountains, yes this clichéd, but very effective.
- Read: Reading quotes that inspire you, sacred texts that motivate you, silently or aloud, can bring peace to your mind and actually boost your energy levels. You must reflect on the words you read.
- Cup it up: One of the most popular ways by which you can do a quick meditation is to cup your hands on your eyes and breathe. Even watching your breath while you are working can help.
- Soothing sounds: Put on some really soft-n-soothing instrumental music to unwind.
These tips worked for Rakesh, and now he has imbibed meditation into his daily routine. He can now find his calm and inner peace much easily.
So, what are you waiting for? If Rakesh can find a way to reducing his work stress, so can you! You do not always require the help of trained instructors to meditate effectively. Just like Rakesh, you too, can also practice meditation easily on your own.
Most of us spend a significant amount of our time at work, and this makes it an ideal place to meditate. We can find peace in demanding situations by returning to our breath and to our senses. If you cannot picture, setting aside time for meditation, best is to follow these quick, easy and effective tips to meditate while in office.